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Runners United Strength Training Program


Week 1-4 Endurance Training


Day One 


Lower body Day



Warm-up 5-10 minutes



Barbell Squats 3 sets of 20 reps



​Front Squats 3 sets of 15 reps



Leg Press 3 sets of 20 reps



Straight-Leg Deadlift 3 sets of 10 reps



Lunges 3 sets of 10 reps each leg



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps



Bicycle Sit-ups 2 sets of 20 reps



V-Ups 2 sets of 10


5 minute Jog for cool down



Day Two 


Cardio/Ab day


45 Minutes of Stationary Bike



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps



Bicycle Sit-ups 2 sets of 20 reps



V-Ups 2 sets of 10 reps 



Day Three


Rest/Stretch/Walk 


Toe Touches 3 sets of 30 seconds



Quad Stretch  3 sets of 30 seconds



Lunge Stretch/Hip Flexor 3 sets of 30 seconds



Groin Stretch 3 sets of 30 seconds



Downward Facing Dog 3 sets of 30 seconds



Day Four


Upper Body


Dumbbell Bench Press 3 sets of 20 reps


Super Set w/ Push-ups 10 reps



Bench Dips 3 sets of 15 reps


 


Triceps Extensions 3 sets of 12 reps



Chin-ups 3 sets of 10 reps



Lat-Pull Downs 3 sets of 20 reps



Dumbbell Row 3 sets of 15 reps



Day Five


Lower body Day



Warm-up 5-10 minutes



Barbell Squats 3 sets of 20 reps



​Front Squats 3 sets of 15 reps



Leg Press 3 sets of 20 reps



Straight-Leg Deadlift 3 sets of 10 reps



Lunges 3 sets of 10 reps each leg



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps


S


Bicycle Sit-ups 2 sets of 20 reps



V-Ups 2 sets of 10 reps



35 Minutes of Cardio (Elliptical)


5 minute Jog for cool down




Day Six


Cardio/Ab day


45 Minutes of Stationary Bike



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps



Bicycle Sit-ups 2 sets of 20 reps



Day Seven


Upper Body


Dumbbell Bench Press 3 sets of 20 reps


Super Set w/ Push-ups 10 reps



Bench Dips 3 sets of 15 reps


 


Triceps Extensions 3 sets of 12 reps



Chin-ups 3 sets of 10 reps



Lat-Pull Downs 3 sets of 20 reps



Dumbbell Row 3 sets of 15 reps


  Repeat week One for four weeks before starting week two.



Weeks 5-9 Strength Training



Day One


Upper Body/Core


Incline Bench Press 3 sets of 8 reps



Shoulder Press 3 sets of 10 reps



Dips 3 sets of 10 reps



Pull-Ups 3 sets of 10 reps



Upright Rows 3 sets of 10 reps



Dumbbell Reverse Flys 3 sets of 10 reps



V-Ups 3 sets of 15 reps



Weighted Sit-ups 3 sets of 10 reps



Hanging Leg Raises 3 sets of 50 reps



Planks 3 sets of 45 seconds



Day Two


Shoulders and Cardio


Lateral Raises 3 sets of 10 reps



Front Raisers 3 sets of 10 reps



Standing Military Press 3 sets of 10 reps



Weight Push-ups 3 sets of 12 reps



Planks 3 sets 1 minute each



45 Minutes of Step Climber



Day Three


Legs/Core


Sumo Deadlift 3 sets of 10 reps



Front Squat 3 sets of 6 reps



Set-ups 3 sets of 12 reps



Lunges 3 sets of 15 reps each leg



Planks 4 sets of 45 seconds



Bicycle sit-ups 4 sets of 25 reps



V-Ups 3 sets of 25 reps



Hanging Leg Raises 3 sets of 50 reps



Day Four


Upper Body/Core


Incline Bench Press 3 sets of 8 reps



Shoulder Press 3 sets of 10 reps



Dips 3 sets of 10 reps



Pull-Ups 3 sets of 10 reps



Upright Rows 3 sets of 10 reps



Dumbbell Reverse Flys 3 sets of 10 reps



V-Ups 3 sets of 15 reps



Weighted Sit-ups sets of 10 reps



Hanging Leg Raises 3 sets of 50



Planks 3 sets of 45 seconds



​Day Five


Cardio and Abs


20 Minutes of Jump Rope



Planks 4 sets of 45 seconds



Bicycle sit-ups 4 sets of 25 reps



V-Ups 3 sets of 25 reps



Hanging Leg Raises 3 sets of 50 reps



Weeks 9-12 Power Training



Day One 


Lower body Day



Warm-up 5-10 minutes



Barbell Squats 3 sets of 6 reps



​Front Squats 3 sets of 6 reps



Leg Press 3 sets of 6 reps



Straight-Leg Deadlift 3 sets of 8 reps



Lunges 3 sets of 10 reps each leg



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps



Bicycle Sit-ups 2 sets of 20 reps



V-Ups 2 sets of 10 reps


5 minute Jog for cool down



Day Two


Cardio/Ab day


45 Minutes of Stationary Bike



Planks 3 sets of 40 seconds



Hanging Leg Raises 3 sets of 25 reps



Bicycle Sit-ups 2 sets of 20 reps



Day Three


Upper Body/Core


Incline Bench Press 3 sets of 8



Shoulder Press 3 sets of 10 reps



Dips 3 sets of 10 reps



Pull-Ups 3 sets of 10 reps



Upright Rows 3 sets of 10



Dumbbell Reverse Flys 3 sets of 10



V-Ups 3 sets of 15



Weighted Sit-ups 3 sets of 10



Hanging Leg Raises 3 sets of 50



Planks 3 sets of 45 seconds



Day Four


Shoulders and Cardio


Lateral Raises 3 sets of 10 reps



Front Raisers 3 sets of 10 reps



Standing Military Press 3 sets of 10 reps



Weight Push-ups 3 sets of 12 reps



Planks 3 sets of 1 minute reps



45 Minutes of Step Climber



Day Five


Legs/Core


Sumo Deadlift 3 sets of 10 reps



Front Squat 3 sets of 6 reps



Set-ups 3 sets of 12 reps



Lunges 3 sets of 15 reps each leg



Planks 4 sets of 45 seconds



Bicycle sit-ups 4 sets of 25 reps



V-Ups 3 sets of 25 reps



Hanging Leg Raises 3 sets of 50 reps



There you have it! If you've followed the 12 week Fitness Program then you should have noticed you were stronger, leaner, more flexible, and confident!



If you would like to have a Custom workout program with Coach Austin you can text or call him on his cell 253.882.6385! 






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Thank you for getting this far and good luck and remember quitters never win.


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