AG Method

Program Description

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