# AG Method

This is the exact way I am currently training including everything I am doing. If you want a challenge including training for a sub-5 minute mile while maintaining and improving strength and physique, follow along!

This program follows a 3x weekly lift rotation of upper-lower-upper to lower-upper-lower varying each week. Additionally, it will include 4-5 run sessions per week and 1 full rest day on Sundays.

Sample Week:

*Monday*:

* Easy Run: 35 min shakeout jog + 3x15 sec striders + 45 sec RI
* Strength:
  * Chest Press: 1x6-9, 1x10-12
  * T bar rows: 1x6-9, 1x10-12
  * Lat Pulldown: 1x8-10, 1x12-15
  * Tricep Pushdown: 1x12-15, 1x15-20
  * Lateral Raises: 2x12-15
  * Bicep Preacher Curl: 1x10-12, 1x15-20
  * Abs: Any movement, 3 Sets to failure (20-30+ reps)

*Tuesday*:

* Intervals
  * 10 min warm-up jog +
  * 3x800m + 3-4 min RI
  * 3x100m striders + 60 sec RI
  * 10 min cool-down jog

*Wednesday*: 

* Strength:
  * DB RDLs: 1x6-9, 1x12-15
  * Bulgarian Split Squats: 1x6-9, 1x12-15
  * Leg Press: 1x12-15, 1x15-20
  * Superset: 3x5 Box Jumps + 3x30-40 shuffle hops
  * Superset: 2x15-20 Calf Raises + Tibialis Raises

*Thursday*:

* Tempo Run: 
  * 10 min warm-up jog
  * 3x8 min @ tempo pace + 2 min RI
  * 10 min cool-down jog

*Friday*:

* Strength: 
  * Weighted/body weight chins: 1x6-9, 1x12-15
  * Plate Loaded Machine Row: 1x6-9, 1x12-15
  * EZ Bar Curl: 1x6-9, 1x12-15
  * Face Pulls: 1x6-9, 1x12-15
  * Dumbbell Incline Bench: 1x12-15, 1x15-20
  * Dumbbell Shoulder Press: 1x12-15, 1x15-20
  * Superset:
    * Hammer Curls: 2x15-20
    * DB Tricep kick backs: 2x15-20
  * Abs: Abs: Any movement, 3 Sets to failure (20-30+ reps)

*Saturday*: 

* Long Run:
  * 10-12 miles @ easy pace (zone 2)

*Sunday*: Rest