Lifting Split:
Day 1 – Shoulders + Arms
Warm up: bands/cables
Lateral Raises (cable) — 3×8–12
Shoulder Press (DB/machine) — 3×10–12 + drop set
Lateral Raises (DB) — 3×8–12 + drop set
Rear Delt Flys — 3×10–12 (light, squeeze)
Hammer Curl (DB) — 3×8–12 + failure
Single Arm Triceps Extension (cable) — 3×8–12 + failureDay 2 – Legs + Abs
Warm up: hamstring curls + leg extensions
Barbell RDL — 3×8–10 + drop set
Bulgarian Split Squat (quad focus, DB) — 3×8–12 + drop set
Hamstring Curls — 3×8–12
Leg Extensions — 3×8–12
Hanging Leg Raises — 3× failure
Cable Crunches — 3×12–15Day 3 – Chest + Triceps (+ Shoulders)
Flat Chest Press (machine/bench) — 3×8–12
Incline Press (DB/smith) — 3×8–10 + drop set
Lateral Raises (DB) — 2×10–12 + to failure
Pec Deck or Cable Flys — 3×10–12
Shoulder Press (lighter, machine) — 2×10–12
Tricep Extension — 3×12–15
Tricep Pushdowns — 2×10–12 + failureDay 4 – Back + Biceps + Abs
Warm up: pull-ups
Single Arm Pulldown — 3×8–12
Barbell Row — 3×8–12 + failure
Lat Pulldown — 3×8–10
T-Bar Row — 3×8–12
Hammer Curl — 3×8–12
Straight Bar Cable Curl or Preacher Curl — 3×8–10 + failure
Hanging Leg Raises — 3× failure
Cable Crunches — 3×12–15Day 5 – Rest / Active Recovery
Stretching, mobility, foam rolling, light jogRunning Split:
Monday → Longer Easy Run (45–60 min, conversational pace)Wednesday → Tempo Run (20–30 min at “comfortably hard” pace)Friday → Short Easy Run (20–30 min, relaxed pace)Saturday → Long Run (60–90 min, steady effort — endurance focus)Sunday → Steady Run (30–50 min, moderate effort)📌 Tips:Keep easy runs easy (don’t push pace).Long runs are the foundation of endurance.Progress every 2–3 weeks by adding +5–10 min to your long run.