2 REST DAYS

PRO
BODYBUILDING
TRAINING
H Y B R I D

25+ MILES

INTERCHANGEABLE
DISTANCES FOR
ALL LEVELS
 SUNDAY
AB CIRCUIT Track Run
0.5 mi warmup
3-4X WEEKLY 8 x 400m Run-Jog
0.5 cooldown
50 FLUTTER KICKS Rest
15 HANGING RAISES
2 MIN ELBOW PLANK
MONDAY
‘Light Distance’ 3 Mile @ Zone 2
Full Leg Workout
SPLIT
TUESDAY
Push Workout
No run

WEDNESDAY
Pull Workout
‘Medium Distance’ 6 mile @ Zone 2

THURSDAY
‘Long’ Run - 10 mile+ @ Zone 2
Rest

FRIDAY
Shoulders & Arms Workout
No run

SATURDAY
ZONE 2 IS 4 Miles @ Best Effort
‘CONVERSATION PACE’ Chest & Back Workout
 PROGRESSIVE OVERLOAD
Increase one variable of
your lift, every week.
Example: 5 lb up, 1 rep
up, +1 set.

INTENSITY & INTENTION

Keep true on every set, lift, run.
NOTES Bodybuilding/ running is an art,
once you’re able to see that for
yourself, progress becomes
inevitable.

STRETCHING/RECOVERY

Start early, not when it starts.

Mobility/Yoga. helps a ton.
Static stretching in the AM/Post
Dynamic Stretching pre run/lift.

SUPPLEMENTATION

Electrolytes (pre & post run)

Creatine Monohydrate
Protein Powder
Multivitamin/Joint Support

‘AMRAP’
As many reps as possible!
Until your body physically
can not
‘ECCENTRIC’
Negative portion of the lift.
Lift like a bodybuilder, train like
a marathon runner.
 LEGS FULL LEGS

ADDUCTOR
MACHINE 2 x 12-15 @ 5 SEC
ECCENTRIC, 2 90 SECOND REST
SEC ISOMETRIC
HACK
SQUAT 3 X 9,9,6-
MONDAY

DROPSET LAST 3-5 MINUTE REST

SET 3X
SMITH
MACHINE 3 X 8-10 @ 5 SEC2 MINUTE REST
RDL ECCENTRIC

BULGARIAN 2 X 8-10 @ 3 SEC

SPLIT SQUAT ECCENTRIC 2 MINUTE REST

SEATED 2 X 8-10 @ 5 SEC

HAMSTRING ECCENTRIC 90 SECOND REST
CURL

QUAD 3 X 12,12,12-
EXTENSION DROPSET 2X | 60 SECOND REST
X AMRAP
SISSY
SQUATS
 PUSH
CHEST | SHOULDERS | TRICEP

SEATED
CHEST FLY 3 x 12-15 @ 5 SEC
MACHINE ECCENTRIC, 2 90 SECOND REST
SEC ISOMETRIC
INCLINE
DB PRESS 3 X 6-9 DROPSET
TUESDAY

LAST SET TO 60% 3-5 MINUTE REST

FLAT
MACHINE 3 x 10-12 @ failure
2 MINUTE REST
PRESS

HIGH TO LOW 2 x 12-15 @ failure

CABLE FLY 2 MINUTE REST
X
PUSHUPS

DB LATERAL 3 x 12,12,6
RAISES DROPSET 3X 90 SECOND REST

OVERHEAD 3 X 12-15 @ 3 SEC

TRICEP ECCENTRIC 60 SECOND REST
ROPE EXT DROPSET 2X |
X AMRAP
TRICEP DIPS
 PULL
BACK | BICEP | REAR DELT

WEIGHTED 2 MINUTE REST

PULLUPS 3 X AMRAP
WEDNESDAY

SEATED 2 x 12-15 @ 5 SEC

CABLE ROW ECCENTRIC, 2 90 SECOND REST
SEC ISOMETRIC
INCLINE 3-5 MINUTE REST
SA ROW 3 x 6-9 @ failure

2 MINUTE REST
LAT 3 x 8-10 @ failure
PULLDOWNS

PREACHER 3 x 12-15
90 SECOND REST
CURL DROPSET 3x
MACHINE

CABLE REAR 3 X 12-15 @ 3 SEC

DELT FLY ECCENTRIC 60 SECOND REST
DROPSET 2X |
AMRAP
 ARMS
SHOULDER | BICEPS | TRICEPS

WEIGHTED 2 MINUTE REST

DIPS 3 X AMRAP

SHOULDER 2 x 12-15 @ 5 SEC

PRESS ECCENTRIC, 2
FRIDAY

90 SECOND REST
MACHINE SEC ISOMETRIC

SEATED DB 3 x 6-9 @ failure 3-5 MINUTE REST

PRESS

MACHINE 3 x 10,10,10-
LATERAL dropset 2x @ 2 MINUTE REST
RAISES failure
HAMMER
CURLS X 2 x 12-15 EACH
INCLINE DB DROPSET 2x 90 SECOND REST
CURL LAST SET
DUAL CABLE 3 X 12-15 @ 3 SEC
TRI EXT ECCENTRIC 60 SECOND REST
DROPSET 2X |
AMRAP
 CHEST & BACK
CHEST | BACK | REAR DELTS

PULLUPS 2 MINUTE REST

X 2 X AMRAP
PUSHUPS
SATURDAY

90 SECOND REST
SEATED 2 x 12-15 @ 5 SEC
ROW ECCENTRIC, 2
MACHINE SEC ISOMETRIC
3-5 MINUTE REST
SMITH
3 x 10-12 @ failure
MACHINE
DROPSET 2X
ROWS
LAST SET

FLAT DB
PRESS 3 x 6-9 @ failure
3 MINUTE REST

CHEST FLY 3 x 10,10,10-

MACHINE dropset 2x @
failure 90 SECOND REST

REAR DELT 3 X 12-15 @ 3 SEC

FLY ECCENTRIC 60 SECOND REST
MACHINE DROPSET 2X |
AMRAP