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Hybrid - massing and running
by Jesper E.
9 athletes joined
Program Description
This is a program that tries to cramp in as much volume for muscle growth as possible in only three days to give space for running. I like to do the longer runs on sunday so in this case day 1 = sunday. The running is done 75% in zone 2 and 25% sprints, only 2 running sessions a week. The workout starts of with some heavy compunds and continiues with supersets of BI and TRIs and then Sidedelts and Traps or Pecs. The supersets are designed to be as efficent as possible. The exercises uses the same equipment or at least dont make you run around in a crowded gym and take up unnecessary space. The volume increases fast and after five weeks in the gym their is a scheduled deload. I need it, maybe you dont. But the workouts in week five should be a soulcrushing experience. As per usual: Eat enough, get your proteins in and sleep alot. Enjoy!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 28, 2024 07:31
Last Edited
Jun 21, 2024 06:19
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Week 1
1 / 12 Weeks
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Deadlift (Deficit)
3 Sets
12-15 Reps
@8
6A
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
2 Sets
12-15 Reps
@8
7A
Cable Cross Body Lateral Raise
2 Sets
15-18 Reps
@8
7B
Chest Fly (Cable)
2 Sets
15-18 Reps
@8
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@8
4A
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@8
4B
JM Press
2 Sets
12-15 Reps
@8
5A
Lateral Raise (Dumbbell)
2 Sets
15-18 Reps
@8
5B
Shrug (Dumbbell)
2 Sets
15-18 Reps
@8
Day 4
1
Run
1 Set
30-60 Reps
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Lat Pulldown
3 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Skull Crusher
2 Sets
12-15 Reps
@8
4B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
5A
Super ROM Lateral Raise
2 Sets
15-18 Reps
@8
5B
Upright Row (Barbell)
2 Sets
15-18 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Deadlift (Deficit)
3 Sets
12-15 Reps
@8
6A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
7A
Cable Cross Body Lateral Raise
3 Sets
15-18 Reps
@8
7B
Chest Fly (Cable)
3 Sets
15-18 Reps
@8
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@8
4A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
4B
JM Press
3 Sets
12-15 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
@8
5B
Shrug (Dumbbell)
3 Sets
15-18 Reps
@8
Day 4
1
400m Sprint
1 Set
1 Set
70%
80%
2
200m Sprint
1 Set
1 Set
70%
80%
3
100m Sprint
1 Set
1 Set
70%
80%
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@7
2
Lat Pulldown
3 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Skull Crusher
3 Sets
12-15 Reps
@8
4B
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5A
Super ROM Lateral Raise
3 Sets
15-18 Reps
@8
5B
Upright Row (Barbell)
3 Sets
15-18 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
3
Deadlift (Deficit)
3 Sets
12-15 Reps
@8
6A
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
6B
Bicep Curl (Cable)
4 Sets
12-15 Reps
@8
7A
Cable Cross Body Lateral Raise
4 Sets
15-18 Reps
@8
7B
Chest Fly (Cable)
4 Sets
15-18 Reps
@8
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@8
3
Leg Press
3 Sets
12-15 Reps
@8
4A
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
@8
4B
JM Press
4 Sets
12-15 Reps
@8
5A
Lateral Raise (Dumbbell)
4 Sets
15-18 Reps
@8
5B
Shrug (Dumbbell)
4 Sets
15-18 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4A
Skull Crusher
4 Sets
12-15 Reps
@8
4B
Incline Curl (Dumbbell)
4 Sets
12-15 Reps
@8
5A
Super ROM Lateral Raise
4 Sets
15-18 Reps
@8
5B
Upright Row (Barbell)
4 Sets
15-18 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Deadlift (Deficit)
3 Sets
12-15 Reps
@9
6A
Tricep Pushdown (Cable)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
6B
Bicep Curl (Cable)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
7A
Cable Cross Body Lateral Raise
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
7B
Chest Fly (Cable)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Leg Press
3 Sets
12-15 Reps
@9
4A
Bicep Curl (EZ Bar)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
4B
JM Press
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
5B
Shrug (Dumbbell)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Lat Pulldown
3 Sets
12-15 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4A
Skull Crusher
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5A
Super ROM Lateral Raise
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
5B
Upright Row (Barbell)
2 Sets
2 Sets
15-18 Reps
15-18 Reps
@8
@9
Day 4
1
400m Sprint
2 Sets
1 Set
70%
80%
2
200m Sprint
1 Set
1 Set
70%
80%
3
100m Sprint
1 Set
1 Set
70%
80%
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Pull-Up (Bodyweight)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Deadlift (Deficit)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6B
Bicep Curl (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7A
Cable Cross Body Lateral Raise
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
7B
Chest Fly (Cable)
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
Day 3
1
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4A
Bicep Curl (EZ Bar)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
JM Press
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Lateral Raise (Dumbbell)
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
5B
Shrug (Dumbbell)
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4A
Skull Crusher
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Curl (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Super ROM Lateral Raise
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
5B
Upright Row (Barbell)
3 Sets
1 Set
15-18 Reps
15-18 Reps
@9
@10
Day 1
1
Run
1 Set
60-180 mins
Day 4
1
Run
1 Set
30-60 mins
Day 2
1
Bench Press (Barbell)
1 Set
5-10 Reps
@6
2
Pull-Up (Bodyweight)
1 Set
5-10 Reps
@6
3
Deadlift (Deficit)
1 Set
5-10 Reps
@6
6A
Tricep Pushdown (Cable)
1 Set
10-20 Reps
@6
6B
Bicep Curl (Cable)
1 Set
10-20 Reps
@6
7A
Cable Cross Body Lateral Raise
1 Set
10-20 Reps
@6
7B
Chest Fly (Cable)
1 Set
10-20 Reps
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
5-10 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
10-20 Reps
@6
3
Leg Press
1 Set
10-20 Reps
@6
4A
Bicep Curl (EZ Bar)
1 Set
10-20 Reps
@6
4B
JM Press
1 Set
10-20 Reps
@6
5A
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@6
5B
Shrug (Dumbbell)
1 Set
10-20 Reps
@6
Day 5
1
Squat (Barbell)
1 Set
5-10 Reps
@6
2
Lat Pulldown
1 Set
10-20 Reps
@6
3
Incline Bench Press (Dumbbell)
1 Set
10-20 Reps
@6
4A
Skull Crusher
1 Set
10-20 Reps
@6
4B
Incline Curl (Dumbbell)
1 Set
12-15 Reps
@6
5A
Super ROM Lateral Raise
1 Set
10-20 Reps
@6
5B
Upright Row (Barbell)
1 Set
10-20 Reps
@6
Day 4
1
400m Sprint
2 Sets
1 Set
70%
80%
2
200m Sprint
2 Sets
1 Set
70%
80%
3
100m Sprint
2 Sets
1 Set
70%
80%
Day 1
1
Run
1 Set
60-180 mins
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8
3
Deadlift (Deficit)
3 Sets
10-12 Reps
@8
6A
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@8
6B
Bicep Curl (Cable)
2 Sets
10-12 Reps
@8
7A
Cable Cross Body Lateral Raise
2 Sets
12-15 Reps
@8
7B
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
Day 3
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@8
4A
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8
4B
JM Press
2 Sets
10-12 Reps
@8
5A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
5B
Shrug (Dumbbell)
2 Sets
12-15 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
Day 5
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Skull Crusher
2 Sets
10-12 Reps
@8
4B
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@8
5A
Super ROM Lateral Raise
2 Sets
12-15 Reps
@8
5B
Upright Row (Barbell)
2 Sets
12-15 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8
3
Deadlift (Deficit)
3 Sets
10-12 Reps
@8
6A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
7A
Cable Cross Body Lateral Raise
3 Sets
12-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Skull Crusher
3 Sets
10-12 Reps
@8
4B
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5A
Super ROM Lateral Raise
3 Sets
12-15 Reps
@8
5B
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
Day 4
1
400m Sprint
2 Sets
2 Sets
70%
80%
2
200m Sprint
2 Sets
2 Sets
70%
80%
3
100m Sprint
2 Sets
2 Sets
70%
80%
Day 5
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@8
4A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
4B
JM Press
3 Sets
10-12 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5B
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8
3
Deadlift (Deficit)
3 Sets
10-12 Reps
@8
6A
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
6B
Bicep Curl (Cable)
4 Sets
10-12 Reps
@8
7A
Cable Cross Body Lateral Raise
4 Sets
12-15 Reps
@8
7B
Chest Fly (Cable)
4 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4A
Skull Crusher
4 Sets
10-12 Reps
@8
4B
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
@8
5A
Super ROM Lateral Raise
4 Sets
12-15 Reps
@8
5B
Upright Row (Barbell)
4 Sets
12-15 Reps
@8
Day 4
1
Run
1 Set
30-60 mins
Day 5
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@8
4A
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@8
4B
JM Press
4 Sets
10-12 Reps
@8
5A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
5B
Shrug (Dumbbell)
4 Sets
12-15 Reps
@8
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@9
3
Deadlift (Deficit)
3 Sets
10-12 Reps
@9
6A
Tricep Pushdown (Cable)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
6B
Bicep Curl (Cable)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
7A
Cable Cross Body Lateral Raise
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
7B
Chest Fly (Cable)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Leg Press
3 Sets
10-12 Reps
@9
4A
Bicep Curl (EZ Bar)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
4B
JM Press
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
5A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5B
Shrug (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 4
1
400m Sprint
1 Set
1 Set
1 Set
1 Set
60%
70%
80%
85%
2
200m Sprint
1 Set
1 Set
1 Set
1 Set
60%
70%
80%
85%
3
100m Sprint
1 Set
1 Set
1 Set
1 Set
60%
70%
80%
85%
Day 5
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Lat Pulldown
3 Sets
10-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
4A
Skull Crusher
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
4B
Incline Curl (Dumbbell)
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
5A
Super ROM Lateral Raise
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5B
Upright Row (Barbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Run
1 Set
60-180 mins
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Pull-Up (Bodyweight)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Deadlift (Deficit)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6A
Tricep Pushdown (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6B
Bicep Curl (Cable)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
7A
Cable Cross Body Lateral Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7B
Chest Fly (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4A
Bicep Curl (EZ Bar)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4B
JM Press
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Shrug (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Run
1 Set
30-60 mins
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4A
Skull Crusher
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4B
Incline Curl (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
Super ROM Lateral Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Upright Row (Barbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
5-10 Reps
@6
2
Pull-Up (Bodyweight)
1 Set
5-10 Reps
@6
3
Deadlift (Deficit)
1 Set
5-10 Reps
@6
6A
Tricep Pushdown (Cable)
1 Set
10-20 Reps
@6
6B
Bicep Curl (Cable)
1 Set
10-20 Reps
@6
7A
Cable Cross Body Lateral Raise
1 Set
10-20 Reps
@6
7B
Chest Fly (Cable)
1 Set
10-20 Reps
@6
Day 3
1
Bent Over Row (Barbell)
1 Set
5-10 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
5-10 Reps
@6
3
Leg Press
1 Set
10-20 Reps
@6
4A
Bicep Curl (EZ Bar)
1 Set
5-10 Reps
@6
4B
JM Press
1 Set
10-20 Reps
@6
5A
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@6
5B
Shrug (Dumbbell)
1 Set
10-20 Reps
@6
Day 4
1
400m Sprint
2 Sets
1 Set
1 Set
70%
80%
90%
2
200m Sprint
2 Sets
1 Set
1 Set
70%
80%
90%
3
100m Sprint
2 Sets
1 Set
1 Set
70%
80%
90%
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4A
Skull Crusher
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4B
Incline Curl (Dumbbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5A
Super ROM Lateral Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Upright Row (Barbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 1
1
Run
1 Set
60-180 mins