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Jack’s Running + Lifting Plan
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The Jack’s Running + Lifting Plan routine by jackblatchford is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Full Body Workout Plan for Runners.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 14 Reps
Cable Seated Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 2
Legs
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 3
Back and Biceps
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 4
Biceps and Triceps
Est. 0 min
9 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 5
Abs
Est. 0 min
6 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
