Weights + Running

**Weights + Running** is a dynamic 10-week program designed to build strength and endurance through a balanced combination of weightlifting and running. With five training days per week, you'll engage in compound lifts like the bench press and squats, complemented by targeted cardio sessions to enhance your aerobic capacity. This program is perfect for those looking to maximize their fitness gains while improving their running performance, ensuring you stay motivated and challenged every step of the way. Get ready to transform your body and elevate your fitness levels!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lat Pulldown (Single Arm)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

Single Arm Rear Delt Fly (Cable)

Chest Fly (Cable)

Squat (Barbell)

Bulgarian Split Squat (Barbell)

Lying Leg Curl

Leg Extension

Leg Press (45 Degrees)

Stair Climber

Abs Crunch (Weighted)

Cable Crunch

Russian Twist (Dumbbell)

T-Bar Row

Bicep Curl (Cable)

Face Pull

Back Extension

Overhead Press (Machine)

Step-Up (Weighted)

Pull-Up (Assisted)

High Row

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