Primary Lifts Back Squat or Goblet Squat Bench Press Volume Phase: Increased reps during this phase emphasize hypertrophy (making muscles look pretty) and muscular endurance (making muscles last). New member? See how to read our programs.

New member? See how to read our programs.

Always warmup before you run; a proper warmup, make no exceptions. Runners are notorious for not warming up or doing ineffective warmups. The result is often injuries and poor performance. End of lecture.

Equipment: Dumbbells, Kettlebells, TRX, Resistance Bands, Pull Up Bar, Bench/Adjustable BenchOptional: Trap/Hex Bar