THE JIN WOO PLAN

This program is designed for people who lift and also run, aiming to balance strength, muscle growth, and recovery. With this program, you should be running ~6–12 miles per week (or more) keeping cardio consistent without interfering with progress in the gym. The split is structured to manage fatigue so lifting performance can still improve while running stays in the routine.


For best results do this (Mon Wed Thurs Fri)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Chest Fly (Cable)

Incline Chest Press (Machine)

Overhead Press (Barbell)

Lateral Raise (Cable)

Abs Crunch (Machine)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Lat Pulldown

High Row

Rear Delt Fly (Cable)

Decline Crunch (Weighted)

Deadlift (Barbell)

Hack Squat

Seated Hamstring Curl

Seated Calf Raise

Bicep Curl (EZ Bar)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Bench Press (Close Grip)

Single Arm Pushdown

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