This program combines Bodybuilding and Running to help you put on muscle mass and get stronger while running faster and further
4 Days of Lifting
3 Days of Running
The myth of running destroyting your gains in the gym is long outdated. Running and enduracne training will HELP you train harder and build a stronger body so you can skyrocket your gains.
FeaturesA
Single Leg Hamstring Curl
2 x 15
B
Back Squat
4 x 10
C1
Leg Press
3 x 12
C2
Calf Raises Leg Press
3 x 12
D
Bulgarian Split Squat
3 x 12
E
Lying Leg Curl
12, 12, 10, 10
A
Run
A1
YTWLs
3 x 8
A2
Bench Press
4 x 10
B
Incline DB Bench Press
3 x 12
C
Machine Shoulder Press
3 x 12
D1
Machine Chest Fly
15, 12, 12
D2
Tricep Pushdown
3 x 12
E
DB Lateral Raise
3 x 15
A
Run
A
Deadlift
4 x 8
B
Hip Thrust
3 x 12
C
Leg Extension
3 x 15
D
Step Up Glute Focused
3 x 12
E1
DB RDL x
3 x 12
E2
Strict Lower Hanging Leg Lifts
3 x 15
F
Seated Calf Raise
15, 12, 12
A
Neutral Grip Machine Row
12, 10, 10, 10
B
Lat Pulldown
3 x 12
C
Single Arm DB Row
3 x 12
D
Face Pulls
3 x 15
E1
Seated Incline DB Curls
3 x 12
E2
Rear Delt Machine Fly
3 x 15
A
Run