The Center of Movement

Coach
Matt TCOM

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The myth of running destroyting your gains in the gym is long outdated.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. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
You will need access to a conventional gym. I highly suggest a quality pair of running shoes. 
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Lower Squat

A

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

Monday
Easy Short Run 

A

Run

Tuesday
Upper Body Push 

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

Wednesday
Moderate Run 

A

Run

Thursday
Lower Deadlift

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

Friday
Upper Pull

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

Saturday
Long Run 

A

Run

Hybrid Bodybuilding