logo
BoostcampPNG

Limz Sub 2 Half Marathon Challenge

by Ken Limz

Program Description

Sub2 Hybrid Program

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 23, 2025 12:06
  • Last Edited
    Aug 24, 2025 04:15
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
9
Run
1
25-35 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
3
5 reps
RPE 7
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
4 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
3
Bench Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walling
1
30-45 mins
RPE 6
2
Squat (Barbell)
2
8 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
15-20 reps
RPE 7
6
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 7
7
Russian Twist
3
15-20 reps
RPE 6
8
Walking Lunge
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
35-45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
3
8-12 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
3
3 reps
RPE 8
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Overhead Press (Barbell)
3
8 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Overhead Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Overhead Press (Barbell)
3
6 reps
RPE 6
4
Pull-Up (Assisted)
3
8-12 reps
RPE 6
5
Abs Crunch (Machine)
3
15-20 reps
RPE 6
6
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 6
7
Russian Twist
3
15-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10-15 mins
RPE 6
2
Run
1
40-50 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walling
1
45-60 mins
RPE 6
2
Run
1
30-35 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
70-80 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
115-120 mins
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Walling
1 Set
30-45 mins
@6
2
Squat (Barbell)
3 Sets
5 Reps
@6
3
Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
6
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@7
7
Russian Twist
3 Sets
15-20 Reps
@6
8
Walking Lunge
2 Sets
10 Reps
@6
9
Run
1 Set
25-35 mins
@6
Day 2
1
Walling
1 Set
45-60 mins
@6
2
Run
1 Set
35-45 mins
@6
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Overhead Press (Barbell)
3 Sets
5 Reps
@7
3
Pull-Up (Assisted)
3 Sets
8-12 Reps
@6
4
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@6
5
Abs Crunch (Machine)
3 Sets
15-20 Reps
@6
6
Russian Twist
3 Sets
15-20 Reps
@6
Day 4
1
Stretching
1 Set
10-15 mins
@6
2
Run
1 Set
40-50 mins
@8
Day 5
1
Walling
1 Set
45-60 mins
@6
2
Run
1 Set
30-35 mins
@6
Day 6
1
Run
1 Set
70-80 mins
@6
Day 7
1
Run
1 Set
70-80 mins
@6