INTRODUCTION TO TRAINING
This program includes four weekly training days, plus running and core work. Aim to complete each lifting session once per week in whatever order fits your schedule. To support recovery and better performance, avoid training the same muscle groups back-to-back; try not to put both lower-body days in a row, and allow 24–48 hours between similar sessions.
If you follow the running protocol, place long runs and interval sessions away from heavy leg days when possible. Easy runs can be paired with lighter lifts or done on separate days. Complete 2–3 core sessions per week either after lifting or on an Active Rest Day.
Plan for 1–2 Active Rest Days weekly, using the suggested Active Rest day Protocol.
As long as you complete your four lift sessions, your desired running and core protocol, and include active rest days, you’re following the program exactly as intended. Stay consistent, listen to your body, and train with purpose.