TRS - Trail Running Strentgh

Build a structurally resilient, fatigue-resistant body capable of sustaining ultra-distance running while maintaining functional strength and aesthetic upper-body development.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Machine)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Pallof Press

Leg Press

Single Arm Farmer Carry

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Machine)

Nordic Curl

Side Plank

Single Leg Calf Raise (Weighted)

Pull-Up (Bodyweight)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Cable)

Face Pull

Back Extension

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