lift and run

Transform your fitness routine with the "Lift and Run" program, an 8-week journey designed to build strength and enhance endurance. Committing to 6 days a week, you'll alternate between weightlifting sessions and running workouts, ensuring a balanced approach that boosts muscle growth while improving cardiovascular fitness. Perfect for those looking to elevate their performance, this program will challenge you to push your limits and achieve your goals. Get ready to lift heavy and run strong!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Chest Press (Machine)

Incline Cable Chest Press

Dip (Weighted)

Lateral Raise (Machine)

Chest Fly (Machine)

Cable Crunch

Plank (Weighted)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Face Pull

Hyperextension

Hanging Leg Raise

Squat (Barbell)

Single Leg Romanian Deadlift

Hip Adductor (Machine)

Hip Thrust (Machine)

Calf Raise (Machine)

Close Grip Bench Press (Smith Machine)

Bayesian Curl

Hammer Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

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