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 31, 2025 07:07

Summary

Embark on a transformative 14-week journey with the Limz Sub 2 Half Marathon Challenge, designed for dedicated runners ready to push their limits. This program incorporates seven days of varied training, blending strength workouts like squats and deadlifts with essential running drills to enhance endurance and speed. Each session is structured to build your stamina and improve performance, ensuring you’re race-ready. Get ready to conquer your half marathon goal with confidence and strength!
Muscle Engagement
Front
Back
MuscleSet
Abs
23.9%
Quadriceps
10%
Glutes
9%
Other
8.1%
Lats
8%
Hamstrings
7.5%
Upper Back
6.4%
Front Delts
4.8%
Triceps
4.8%
Chest
4%
Middle Delts
4%
Lower Back
3.6%
Biceps
3.2%
Adductors
2.6%
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