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!