Quick And Easy Machines for hybrid athletes

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. 
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Once you can finish all 3 sets with 12 reps, increase weight and start over from 8. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

Chest Press (Machine)

Lat Pulldown

Seated Row (Machine)

Shoulder Press (Machine)

Bicep Curl (Machine)

Abs Crunch (Machine)

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