Workout Programs

3-Day Full Body Routine (for Cutting)

Workout A (Monday)

Main Lifts:

• Squats: 3 sets of 5-8 reps
• Bench Press: 3 sets of 5-8 reps
• Bent-Over Rows: 3 sets of 5-8 reps

Accessory Work:

• Overhead Press (Barbell or Dumbbell): 3 sets of 8-12 reps
• Romanian Deadlifts (RDLs) or Hamstring Curls: 3 sets of 8-12 reps
• Bicep Curls: 2-3 sets of 10-15 reps
• Tricep Pushdowns or Overhead Extensions: 2-3 sets of 10-15 reps

Core (Optional):

• Planks: 3 sets to failure OR
• Hanging Leg Raises: 3 sets of 10-15 reps

Workout B (Wednesday)

Main Lifts:

• Deadlifts: 1 set of 5 reps (focus on form) OR 3 sets of 5-8 reps
• Incline Dumbbell Press: 3 sets of 8-12 reps
• Pull-ups or Lat Pulldowns: 3 sets to failure (or 8-12 reps)

Accessory Work:

• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Leg Press: 3 sets of 10-15 reps
• Dumbbell Rows (supported): 3 sets of 8-12 reps per arm
• Hammer Curls: 2-3 sets of 10-15 reps

Core (Optional):

• Russian Twists: 3 sets of 15-20 reps per side OR
• Cable Crunches: 3 sets of 12-15 reps

Workout C (Friday)

Main Lifts:

• Squats: 3 sets of 5-8 reps (variation: Front Squats)
• Bench Press: 3 sets of 5-8 reps (variation: Close-Grip Bench)
• T-Bar Rows or Seated Cable Rows: 3 sets of 8-12 reps

Accessory Work:

• Lateral Raises: 3 sets of 12-15 reps
• Lunges (Dumbbell or Barbell): 3 sets of 10-12 reps per leg
• Face Pulls: 3 sets of 15-20 reps
• Overhead Tricep Extensions: 2-3 sets of 10-15 reps

Core (Optional):

• Ab Wheel Rollouts: 3 sets to failure OR
• Reverse Crunches: 3 sets of 15-20 reps

3-Day Strength Program for Runners

This program focuses on building strength while supporting running performance through functional movements and injury prevention.

Day 1: Lower Body & Core Focus

Primary Exercises:

• Goblet Squats or Barbell Front Squats: 3 sets of 5-8 reps
• Romanian Deadlifts (Dumbbell or Barbell): 3 sets of 6-10 reps
• Walking Lunges (Dumbbell optional): 3 sets of 8-12 reps per leg

Stability & Support:

• Single-Leg Calf Raises: 3 sets of 12-15 reps per leg
• Plank: 3 sets, hold for 30-60 seconds
• Bird-Dog: 3 sets of 10-12 reps per side

Day 2: Upper Body & Posterior Chain

Primary Exercises:

• Deadlifts (Conventional or Trap Bar): 1 set of 3-5 reps OR 3 sets of 5 reps
• Push-ups or Bench Press: 3 sets of 8-15 reps (or 5-8 reps for bench)
• Bent-Over Rows (Barbell or Dumbbell): 3 sets of 6-10 reps

Functional Strength:

• Step-Ups (onto bench/box, dumbbell optional): 3 sets of 8-10 reps per leg
• Glute Bridges or Hip Thrusts: 3 sets of 10-15 reps
• Pallof Press (Cable or Band): 3 sets of 10-12 reps per side

Day 3: Power & Plyometrics

Note: Perform plyometrics when fresh, after a thorough warm-up. This session can be lighter overall.

Power Development:

• Box Jumps: 3 sets of 3-5 reps
• Medicine Ball Slams: 3 sets of 8-10 reps

Stability & Accessories:

• Single-Leg Deadlifts (bodyweight or light dumbbell): 3 sets of 8-12 reps per leg
• Band Walks (Lateral): 3 sets of 15-20 steps per side
• Hanging Knee Tucks or Leg Raises: 3 sets of 8-15 reps
• Face Pulls (Band or Cable): 3 sets of 12-15 reps