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14-Week Workout Routine

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0% found this document useful (0 votes)

35 views26 pages

14-Week Workout Routine

Uploaded by

Hersh Mehta

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

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14-Week Workout Routine

Week 1

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

14-Week Workout Routine

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 2

| Day | Workout Type | Details |

14-Week Workout Routine

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)
14-Week Workout Routine

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 3

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

14-Week Workout Routine

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

14-Week Workout Routine

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 4

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)
14-Week Workout Routine

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

14-Week Workout Routine

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 5

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:
14-Week Workout Routine

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

14-Week Workout Routine

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 6

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

14-Week Workout Routine

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

14-Week Workout Routine

Week 7

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.
14-Week Workout Routine

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 8
14-Week Workout Routine

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

14-Week Workout Routine

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 9

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.
14-Week Workout Routine

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

14-Week Workout Routine

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 10

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

14-Week Workout Routine

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

14-Week Workout Routine

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 11

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

14-Week Workout Routine

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.
14-Week Workout Routine

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 12

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

14-Week Workout Routine

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).
14-Week Workout Routine

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 13

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

14-Week Workout Routine

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

14-Week Workout Routine

Week 14

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

14-Week Workout Routine

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

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