What I'll end up doing. in Exerbabble III

Press 5/3/1
Weighted Chins 5/3/1
BB Bench Press 3x8
BB Row 3x8
Standing DB Shoulder Press 2x12
Wide-grip Lat Pull 2x12
(Cable Lateral Raise 3x10)

Deadlift 5/3/1
Squat 3x5
RDL 2x12
Plank 5x
One-Leg Bridge 5x

BB Bench Press 5/3/1
DB Row 5/3/1
Seated DB Shoulder Press 3x8
Pull-ups 3x8
DB Incline Press 2x12
Cable Row 2x12
(Dips 2x
Curls 3x10)

BB Back Squat 5/3/1
Deadlift 1x5
Speed Deadlift 3x3
Reverse Lunge 2x12 (stairs farmer walk?)
Plank 5x
One-Leg Bridge 5x

KEEP IT SIMPLE. Just do joker sets until you get near the RM of the day, that’ll give you more heavy volume. If you feel good, skip deload week. If you feel run down, just do the assistance work with reduced volume. Light high-rep squats/deads. Heck, you could do it all in one day.

Straight Calf Raises 5x10
Seated Calf Raises 5x10 on Cardio days?

Deload workouts:
Deadlift
Arnold Press 2x20
Wide Lat Pulldown 2x20
Cuban Press 2x12

Squat
DB Incline 2x12
Cable Row 2x12
Face Pull 2x12

Also: Consider programming Couch to 5K into your cardio workouts.

http://www.coolrunning.com/engine/2/2_3/181.shtml

My best bet is to use the distance formulas, as my speed is probably shit. : D If I were to get in just twice a week, it would be totally worth it.

Last updated November 18, 2014