Malone Push Pull Run Split

This program combines strength and cardio work; 3 days of resistance training, 3 days of mixed cardio, and 1 rest/recovery day creating a balanced program for someone looking for stronger muscles and a stronger heart. Depending on diet, you can cater it towards more muscles or more fat loss. 

The ‘strength exercises’ are the first two exercises on the push and pull days. Do not take these to failure but choose a challenging weight. Strength is obviously about being strong, not about wearing down.  Starting with three reps per set, you will add one more rep each go-around but keep the same weight. So that’s why it’s important to not pick a starting weight that’s too heavy. 

The cardio varies each day. I personally like to run on these days but if you can’t run, another mode of cardio is perfectly acceptable. Just find a ‘baseline’ on week one. Don’t shoot for anything specific. This is personalized. And then each week, do a little more than the baseline. Ex. If your baseline time for the 5k day is 30 mins, then aim for 29:55 on week two, 29:50 for week three. Once again, it is an aim. If you can’t, then do your best. Also, if 5k (3 miles) is too much then adjust it for your needs. You will get better. Start slow. Then add small progressions. 
With the long cardio day( slower pace), also find a baseline. If 3 miles is baseline, then aim for 3.25 miles next week. 

After week four, you can repeat or choose another program. If you run it for one more month, aim to add just a tad from the original week one. 

Always consult your doctor before beginning a workout regimen.  

Enjoy and hopefully you see great results!

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Week 1

Week 2

Week 3

Week 4

This cardio of choice will be performed in 4 intervals. Each week, try to make it more challenging. 

Cardio

Cardio intervals/ abs

Pick a form of cardio that is ‘conversational’ pace. Each week bump up the time or mileage a bit.

Light Jog

Jump Rope

Longer cardio/ HIIT cardio

Establish a ‘baseline’ time (A run that is moderately challenging),each week try to beat it by 5 sec

5k run

The first 2 exercises are strength focused (low reps, more sets) 

Squat (Barbell)

Bench Press (Barbell)

Lateral Lunge (Weighted)

Lu Raise

Leg Extension

Chin-Up (Assisted)

Standing Calf Raise

Push “A”

The first two exercises are strength focused (low reps, more sets)

Deadlift (Barbell)

Pull-Up (Weighted)

Hamstring Curl

Standing Pullover (Cable)

Face Pull

Bench Press (Close Grip)

Neck Curl

Pull “A”

First two exercises are strength focused (low reps,  more sets) 

Split Squat (Dumbbell)

Overhead Press (Dumbbell)

Push Up (Incline)

Hip Abductor (Machine)

Seated Front Raise

Bicep Curl (Barbell)

Push “B”

First 2 exercises are strength focused ( low reps, more reps)

Single Leg Romanian Deadlift

One Arm Bent Over Row

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Hip Adductor (Machine)

Single Arm Overhead Tricep Extension

Neck Flexion

Pull “B”

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