Male: 46 years old.
5,7" 152 labs
5% body fat.
Lifter. Marathon runner.
I have a history of lifting for around 30 years or so. Could bench 325 neighborhood consistently prior to my running days. Couple years ago was benching 225x10 when had a few months I couldn’t run.
I have run a marathon each year since 2009. I currently run a marathon around 3:25. So, I am not fast, but decent. Similarly, my lifting isn’t impressive but considering I ran 55 miles per week the past marathon cycle I am comfortable with it.
I’ve been doing the classic bro split of 4 days a week/1 body part a week for 30 years . I know it’s been an outdated model for most, but it fit well into my 6 days a week running schedule (and 1 yoga session a week).
My marathon finished last week. I have 8 weeks I’d like to prioritize lifting as my running mileage will be lower/recovery from race. I’d like to adapt an upper/lower body split and would like your input on schedule below? Thank you!
Day 1: Bench press. Incline bench. Shoulder lateral raises. Lat pull downs. Tri press down. Bicep curls.
Day 2: Squat. Leg ext. leg curl.
Day 3: OFF.
Day 4: Dumbbell chest press. Decline chest press. Back bent over rows. Shoulder press. Tri extension. Bicep curl.
Day 5: Leg press. Leg curl. Hip thrusts. Bulgarian squat.
Day 6: OFF.
Day 7 Repeat day 1.