This is the cardio program that I used to gain speed and endurance for a half-marathon while still gaining muscle mass. You can use these runs and principles for any cardio-based goal, even if that is simply maintaining good health. Included in the PDF below is a warmup and cooldown. Please enjoy the split! MY […]
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This leg day is designed to build the size and strength of your hamstrings, quadriceps, glutes, and calves. Do not overload the bar so much that you will compromise your form. Progressive overload is all about adding weight in small increments of 2.5-10 lb from the previous lift consistently. Warmup: Cardio: 3-5 minutes to introduce blood
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This push workout is focused on the development of the chest and shoulders. There are 6 prescribed exercises in this workout, visit my YouTube channel at CRGPhysicalTherapy to see them being performed. Here is the program in PDF format Warmup: Cardio: 3-5 minutes to introduce blood flow. Perform arm circles in each direction for 15-30
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This pull workout is focused on the development of the posterior chain. This workout will increase your pulling strength and increase the size of your back. There are 6 prescribed exercises in this workout, visit my YouTube channel at CRGPhysicalTherapy to see them being performed. Here is the program as a pdf! Warmup: Cardio: 3-5
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