Strength + Run - Maintenance Mode
General
Intermediate
Barbell
Plan Details
The Strength + Run - Maintenance Mode routine by jmugambi is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day workout: Monday - LEGS (Barbell Squats x 8 sets, Clean & Squat x 5 sets, 20 kettlebell swings) Tuesday - PUSH (Bench Press x 8 Sets, Clean & Press x 6 Sets) Wednesday - 10k run - tempo or moderate pace Thursday - PULL (Rows x 6 sets, Deadlifts x 6 sets alt with Pull ups, armor building complex x 10 rounds Friday - rest Saturday - Long Run (20-25k) - easy pace Sunday - rest
Routine detail
Mon
Legs
Est. 97 min
9 exercises
Barbell Squat
8 Sets x 8 Reps
Double Kettlebell Clean and Front Squat
6 Sets x 8 Reps
Barbell Clean and Front Squat
6 Sets x 8 Reps
Kettlebell Cossack Squat
3 Sets x 8 Reps
Supported Pistol Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Goblet Squat
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Tue
Push
Est. 118 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Double Kettlebell Clean and Press
6 Sets x 8 Reps
Barbell Clean and Press
6 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Wed
Run
Est. 60 min
1 exercise
Running
1 Set
Thu
Pull
Est. 68 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Kettlebell Clean
10 Sets x 2 Reps
Kettlebell Military Press
10 Sets x 1 Reps
Kettlebell Front Squat
10 Sets x 3 Reps
T Bar Row
3 Sets x 8 Reps
Sat
Run
Est. 120 min
1 exercise
Running
1 Set
