Select a day to view the workout, meals, and log your session.
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pulldowns | 4 | 10–12 |
| Seated Cable Rows | 4 | 10–12 |
| Dumbbell Chest Press | 3 | 8–10 |
| Shoulder Press | 3 | 8–10 |
| Exercise | Sets | Reps |
|---|---|---|
| Tricep Pushdowns | 3 | 12–15 |
| Dumbbell Bicep Curls | 3 | 12–15 |
Optional: 15–20 min incline treadmill walk to finish
Stay consistent with portions. Protein is the priority.
| Activity | Distance | Intensity |
|---|---|---|
| Easy Run | 3–4 miles | Conversational / Zone 2 |
Keep it easy — full conversation pace. Builds aerobic capacity without overloading legs before Wednesday's lower body.
| Activity | Duration | Intensity |
|---|---|---|
| Peloton Ride | 20 min | Easy / low resistance |
Stay consistent with portions. Protein is the priority.
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 8–10 |
| Romanian Deadlifts | 3 | 10–12 |
| Walking Lunges | 3 | 12 each leg |
| Exercise | Sets | Reps |
|---|---|---|
| Hamstring Curls | 3 | 12–15 |
| Calf Raises | 4 | 15–20 |
Optional: 1 set dead-hang pull-ups to failure for grip/back work
Stay consistent with portions. Protein is the priority.
| Activity | Duration | Intensity |
|---|---|---|
| Peloton Endurance Ride | 30–45 min | Moderate / Zone 2–3 |
Choose an endurance or low-impact ride. Steady heart rate — build aerobic base.
| Activity | Duration | Intensity |
|---|---|---|
| Incline Treadmill Walk | 45 min | 8–12% incline, 3.0–3.5 mph |
Great if legs are sore from Wednesday. Burns fat while staying low-impact.
Stay consistent with portions. Protein is the priority.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6–8 |
| Goblet Squats | 3 | 10–12 |
| Cable Rows | 3 | 10–12 |
| Exercise | Sets | Reps |
|---|---|---|
| DB Lateral Raises | 3 | 12–15 |
| Planks | 3 | 30–45 sec |
| Hanging Knee Raises | 3 | 10–15 |
Optional: 10–15 min recovery walk. Keep it light — long run tomorrow.
Stay consistent with portions. Protein is the priority.
| Week | Distance | Pace |
|---|---|---|
| Week 1 | 5 mi | Easy / conversational |
| Week 2–3 | 6 mi | Easy / conversational |
| Week 4–5 | 7 mi | Easy / conversational |
| Week 6–7 | 8 mi | Easy / conversational |
| Week 8 | 9 mi | Easy / conversational |
Keep long runs easy. The goal is time on feet and gradual mileage increase.
| When | What |
|---|---|
| Night Before | +50–70 g extra carbs (rice or sweet potato) |
| Morning Of | Banana + optional honey |
| Within 60 min After | Protein shake + carb-rich meal |
Don't skip post-run nutrition — prevents late-day overeating and replenishes glycogen.
Stay consistent with portions. Protein is the priority.
| Activity | Duration | Notes |
|---|---|---|
| Easy Walk | 20–30 min | Flat terrain, relaxed |
| Mobility / Stretching | 15–20 min | Hips, hamstrings, calves, shoulders |
| Light Yoga | 20–30 min | Yin or restorative flow |
| Sauna | 15–20 min | Muscle recovery & relaxation |
Pick 1–2 activities. Listen to your body.
Stay consistent with portions. Protein is the priority.