For me>Wednesday: Arms & Back>Thursday: Chest & Shoulders>Saturday & Sunday: Cardio/Full-body
Chest and TrisBacks and BisShouldersLegsusually two days where I solely do 30 mins on the stair stepper and one rest day where i hike or walk aimlessly in the woods whenever I feel I need it
>>74141099>Shoulders/Pulls>Squats/Heavy Carries>Chest/Arms>rest>optional rest day thrown in at any point of the cycleEntire program is focused on gaining as much strength as possible on>Incline Bench>OHP>Squat>Deadlift>Rows>Pullups>Carries
>>74141123>walk aimlessly in the woodswatch out for ticks...... or forest cryptidsbig foot... sasquatch (subtly different from a big foot)... tricksy forest gnomes... the deep forest hides many secrets. be careful anon..
Ideally:Monday: PushTuesday: PullWednesday: Legs / Medium RoonThursday: Push / Short RoonFriday: PullSaturday: Long RoonSunday: Legs / Short RoonIt rarely works out this way lately, I haven't been lifting on Wednesdays because my mileage is getting so huge I just can't bring myself lift for 90 minutes and then run 10 miles immediately afterwards
Vertical Pulls and PushesLegs/CoreShoulders/ArmsLegs/CoreHorizontal Pushes and Pulls
>>74141099Upper/Lower/Off/Upper/Lower/Off/Off
Chest/Shoulders/Abs, Back/Forearms/Abs, Biceps/Triceps/Abs, Legs (Skip), Repeat.
>>74141099A: Push/Pull/SquatB: Push/Pull/HingeC: Push/Pull/SquatJust a basic framework but 3 days is the most consistent I can train right now so I'm keeping it full body.
>>74141099Minimum entrance requirements10 inches and very dark
>>74141099Lower body (including deadlift)Upper body push focusUpper body pull focus