Quick And Easy Machines for hybrid athletes

Program Description

A compact, machine-based full-body workout designed to be completed in 50–60 minutes and paired with four weekly runs. What it is * A balanced circuit of machine exercises covering legs, chest, back, shoulders, biceps and core. * Uses primarily resistance machines for safe, consistent loading; optional free-weight biceps curls. * Performed twice weekly at RPE 7–8 to support strength without compromising running recovery. Key benefits * Improves muscular strength and endurance across all major muscle groups. * Reduces injury risk by strengthening stabilizers and correcting muscular imbalances. * Enhances running performance through stronger hips, glutes and posterior chain. * Efficient time use: full-body stimulus in under an hour. * Easy to progress and track via RPE and load adjustments. Ideal for * Runners who want to maintain or build strength while keeping high weekly mileage. * Gym-goers who prefer machine-based training or need lower technical demand. * Anyone seeking a practical, low-risk program to complement cardio work. Quick commitment Two 50–60 minute sessions per week deliver meaningful strength gains and injury resilience while allowing four weekly runs to remain the priority. ------- ------- Once you can finish all 3 sets with 12 reps, increase weight and start over from 8. ------- -------

Program Overview