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Marathon Strength Training
Sport
Intermediate
Machine strength
Plan Details
The Marathon Strength Training routine by cositore is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Maintaining strength and mass while training for a marathon.
Routine detail
Day 1
Chest/Triceps
Est. 102 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Day 2
Back/Biceps
Est. 109 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
V Bar Pull-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Landmines 180
3 Sets x 10 Reps
Single Arm Jammer
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 3
Legs
Est. 88 min
12 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Forward Step-Up
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 15 Reps
Plank
3 Sets
Day 4
Shoulders/Traps
Est. 90 min
13 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Single Arm Jammer
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Plank
3 Sets
Cable Upward Chop
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
