Program Description
STRENGTH FOCUS ON COMPOUNDS | STRENGTH TO HYPERTROPHY FOCUS ON ACCESSORIES | HALF MARATHON TRAINING REGIMEN | MOBILITY AND CARDIO INSIGHTS | NEXT 4 WEEKS AFTER INITIAL LIFT HEAVY RUN FAR PROGRAM
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedOct 16, 2024 12:57
- Last EditedOct 16, 2024 07:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
3
6 reps
75%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
3
5 reps
80%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
4
4 reps
85%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Squat (Barbell)
5
3 reps
90%
4
Leg Press
2
5-7 reps
RPE 9-10
5
Bulgarian Split Squat (Barbell)
4
5-7 reps
RPE 9-10
6
Leg Extension
4
7-9 reps
RPE 9-10
7
Standing Calf Raise
4
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
3
6 reps
75%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
3
5 reps
80%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
4
4 reps
85%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Barbell)
5
3 reps
90%
4
Lat Pulldown
2
5-7 reps
RPE 9-10
5
Chest Press (Machine)
2
5-7 reps
RPE 9-10
6
Single Arm Row (Dumbbell)
4
7-9 reps
RPE 9-10
7
Lateral Raise (Cable)
2
7-9 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
3 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
2 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
4 reps
RPE 5-6
Day 3
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
2 reps
RPE 5-6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
3
6 reps
75%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
3
5 reps
80%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
4
4 reps
85%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Deadlift (Barbell)
5
3 reps
90%
4
Romanian Deadlift (Dumbbell)
2
5-7 reps
RPE 9-10
5
Split Squat Front Foot Elevated (Smith Machine)
2
5-7 reps
RPE 9-10
6
Lying Leg Curl
4
7-9 reps
RPE 9-10
7
Seated Calf Raise
4
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
3
Bench Press (Close Grip)
3
5-7 reps
RPE 8-9
4
Pull-Up (Neutral Grip, Weighted)
2
5-7 reps
RPE 9-10
5
Dip (Weighted)
2
5-7 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
7-9 reps
RPE 9-10
7
Lateral Raise (Dumbbell)
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
7 reps
RPE 7-8
4
Rear Delt Fly (Cable)
2
7-9 reps
RPE 9-10
5
Tricep Extension (Cable)
2
7-9 reps
RPE 9-10
6
Preacher Curl (Dumbbell)
2
7-9 reps
RPE 9-10
7
Skull Crusher (Dumbbell)
2
7-9 reps
RPE 9-10
8
Hammer Curl
2
7-9 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
7 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
6 reps
RPE 5-6
Day 7
#
Exercise
Sets
Reps
Intensity
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE
1
5 reps
2
DYNAMIC WARM-UP
1
10 mins
RPE 7-8
3
Run
1
8 reps
RPE 5-6
Week 1
1 / 4 Weeks
Day 1
1
Cardio (LISS)1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
3
Squat (Barbell)3 Sets
6 Reps
75%
4
Leg Press2 Sets
5-7 Reps
@9-10
5
Bulgarian Split Squat (Barbell)4 Sets
5-7 Reps
@9-10
6
Leg Extension4 Sets
7-9 Reps
@9-10
7
Standing Calf Raise4 Sets
7-9 Reps
@9-10
Day 2
1
Cardio (LISS)1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
3
Bench Press (Barbell)3 Sets
6 Reps
75%
4
Lat Pulldown2 Sets
5-7 Reps
@9-10
5
Chest Press (Machine)2 Sets
5-7 Reps
@9-10
6
Single Arm Row (Dumbbell)4 Sets
7-9 Reps
@9-10
7
Lateral Raise (Cable)2 Sets
7-9 Reps
@9-10
Day 3
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
2
DYNAMIC WARM-UP1 Set
10 mins
@7-8
3
Run1 Set
3 Reps
@5-6
Day 4
1
Cardio (LISS)1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
3
Deadlift (Barbell)3 Sets
6 Reps
75%
4
Romanian Deadlift (Dumbbell)2 Sets
5-7 Reps
@9-10
5
Split Squat Front Foot Elevated (Smith Machine)2 Sets
5-7 Reps
@9-10
6
Lying Leg Curl4 Sets
7-9 Reps
@9-10
7
Seated Calf Raise4 Sets
7-9 Reps
@9-10
Day 5
1
Cardio (LISS)1 Set
10 mins
2
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
3
Bench Press (Close Grip)3 Sets
5-7 Reps
@8-9
4
Pull-Up (Neutral Grip, Weighted)2 Sets
5-7 Reps
@9-10
5
Dip (Weighted)2 Sets
5-7 Reps
@9-10
6
Chest Supported Row (Dumbbell)2 Sets
7-9 Reps
@9-10
7
Lateral Raise (Dumbbell)2 Sets
7-9 Reps
@9-10
Day 6
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
2
DYNAMIC WARM-UP1 Set
10 mins
@7-8
3
Run1 Set
6 Reps
@5-6
4
Rear Delt Fly (Cable)2 Sets
7-9 Reps
@9-10
5
Tricep Extension (Cable)2 Sets
7-9 Reps
@9-10
6
Preacher Curl (Dumbbell)2 Sets
7-9 Reps
@9-10
7
Skull Crusher (Dumbbell)2 Sets
7-9 Reps
@9-10
8
Hammer Curl2 Sets
7-9 Reps
@9-10
Day 7
1
MOBILITY - ANKLE, SHOULDER, HIP, SPINE1 Set
5 Reps
2
DYNAMIC WARM-UP1 Set
10 mins
@7-8
3
Run1 Set
7 Reps
@5-6