Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Upper Push Upper Pull 2 hours

Full Cardio Lower Lower Cardio
(1/11) Upper Pull Upper Push 12 miles
Week 2 Upper Pull Upper Push 2.5 hours
Full Cardio Lower Lower Cardio
(1/18) Upper Push Upper Pull 15 miles
Week 3 Upper Push Upper Pull 3 hours
Full Cardio Lower Lower Cardio
(1/25) Upper Pull Upper Push 18 miles
Week 4 Upper Pull Upper Push 3.5 hours
Full Cardio Lower Lower Cardio
(2/1) Upper Push Upper Pull 21 miles

Full Body Upper Body Lower Body

3 x 10 reps 3 sets of each movement (10, 12, or 15 reps) 3 x 15 reps
2 Push Movements
2 Pull Movements Back Squat
Front Squats
(alternated) Leg Press
Barbell Lunges
then Straight Leg Deadlifts
Bench Press
1 Biceps Exercise Walking Weighted Lunge 15 PER LEG
Pull-ups
1 Triceps Exercise
1 Deltoid Exercise

Push Pull Biceps Triceps Deltoids

Push-up Pull-up Barbell Curl Dips Dumbbell Side Raises

DB Bench Press Lat Pull-down Dumbbell Curl Triceps Pull-downs Upright Row
Incline DB Bench Press Dumbbell Row Alternate DB Curl Triceps Kick-backs Upright Row – one arm
Decline DB Bench Press Dumbbell Pull-over Hammer Dumbbell Curl Triceps Presses Lying Lateral Raise
One Arm DB Bench Press Dumbbell Fly Cable Curl Incline Triceps Extension Incline lateral Raise
Shoulder Press Body Row Concentration Curl Decline Triceps Extension
Chest Dip Shrug Kneeling Triceps Extension
Clap Push-up