Running & Lifting- Phase 1

"Running & Lifting - Phase 1," a dynamic 4-week program designed to enhance both your strength and endurance. Committing just four days a week, you'll alternate between targeted lifting sessions and invigorating runs, ensuring a balanced approach to fitness. This program is perfect for those looking to build muscle while improving cardiovascular performance, setting the stage for your fitness journey. Get ready to elevate your training and achieve your goals!

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Seal Row

Dip (Assisted)

JM Press

Upper 1

Box Jump

Hack Squat

Lying Leg Curl

Hip Abductor (Machine)

Lower 1

Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Preacher Curl (Barbell)

Upper 2

Stiff Leg Deadlift

Reverse Lunge (Dumbbell)

Decline Sit Up (Weighted)

Lower 2

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