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Monday - Active Recovery
Tuesday - Chest & Triceps - 4X8
Wednesday - Legs & Shoulders - 4X8
Thursday - Back & Biceps - 4X8
Friday - Active Recovery
Saturday - Bench Press & Overhead Press - 5x5
Sunday - Squat & Deadlift - 5x5
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Monday - Active Recovery
Tuesday - Chest & Triceps - 4X8
Wednesday - Legs & Shoulders - 4X8
Thursday - Back & Biceps - 4X8
Friday - Active Recovery
Saturday - Bench Press & Overhead Press - 5x5
Sunday - Squat & Deadlift - 5x5
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Monday - Active Recovery.
Tuesday - 1.5 mile walk.
Wednesday - Broken Mile x 1
Thursday - 2 mile walk.
Friday - Active Recovery.
Saturday - Double Day.
Sunday - 5 mile run/walk.
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Monday - Active Recovery
Tuesday - Chest & Triceps - 4X8
Wednesday - Legs & Shoulders - 4X8
Thursday - Back & Biceps - 4X8
Friday - Active Recovery
Saturday - Bench Press & Overhead Press - 5x5
Sunday - Squat & Deadlift - 5x5
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Monday - Active Recovery.
Tuesday - 2 mile walk.
Wednesday - 800 meter repeats x 4
Thursday - 2.5 mile walk.
Friday - Active Recovery.
Saturday - Double Day.
Sunday - 5 mile run/walk.
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Monday - Active Recovery.
Tuesday - 2.5 mile run / walk.
Wednesday - Hill repeats x 15.
Thursday - 3 mile run / walk.
Friday - Active Recovery.
Saturday - Double Day.
Sunday - 5 mile run/walk.
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Monday - Active Recovery
Tuesday - Chest & Triceps - 4X8
Wednesday - Legs & Shoulders - 4X8
Thursday - Back & Biceps - 4X8
Friday - Active Recovery
Saturday - Bench Press & Overhead Press - 5x5
Sunday - Squat & Deadlift - 5x5
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Monday - Active Recovery.
Tuesday - 3 mile run / walk.
Wednesday - 2 mile tempo run.
Thursday - 4 mile run / walk.
Friday - Active Recovery.
Saturday - Double Day.
Sunday - 5 mile run/walk.
Prior to beginning a workout plan, you should be cleared for strenuous activity by a medical professional.
This is a sample program. The actual program is preceded by an evaluation week. The evaluation week is comprised of core lifts, and a timed five mile run.
The first phase of training is a hypertrophy phase. The second phase is a strength phase. The third phase is a power phase.
This training plan will repeat three times for a total of 24 weeks of training.
Active Recovery may be any of the following activities:
Lap Swimming for no less than 1200 meters
Walking for no less than 1.5 miles
30 minutes of stretching
Bike riding for no less than 5 miles
Friday’s active recovery should always involve stretching.
Note: Double Day is a doubling of Tuesday’s run distance.