3 Day a week PPL

Maintain strength while hybrid training. 
Monday Push
Tuesday Half Hyrox
Wednesday Pull
Thursday Legs
Friday Light Z2 20 min run 20 min Arms - what ever you feel like it because you are a legend and you deserve it. 
Saturday Longer run 7 to 10K 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Chest Fly (Machine)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Good Morning

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Standing Calf Raise

Incline Bench Press (Barbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Overhead Tricep Extension (Cable)

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Pull-Up (Neutral Grip, Bodyweight)

T-Bar Row

Romanian Deadlift (Barbell)

Upright Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Pendulum Squat

Seated Hamstring Curl

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