Strength and run plans that share 1 week.

• Day ASquat and push
• Day BHinge and pull
• Day C (optional)Practice day, 30 minutes

At 60+, Sit-to-Stand takes the place of jumps, and Day A and Day B sit 72 hours apart when your week allows.

• Week 1 is 2 sets of everything. Every set stops with about 3 reps left.
• When every set reaches the top of its range, the weight goes up a step next time. Weight or reps, 1 at a time.
• 3 build weeks, then a light week. From week 8, with a barbell in your kit, the app offers a move to Full Body with your numbers.

• 1 bout of new lifting sharply cuts the soreness from the next one. That is why week 1 starts at 2 sets.

  McHugh 2003High

• Adults over 50 still gain lean mass from strength training, and more volume goes with more gain.

  Peterson 2011Moderate

• The trap bar deadlift puts a lower peak load on the lower back than the straight bar.

  Swinton 2011Moderate

• A light week every 4th week is standard coaching practice for managing fatigue.

  Coaching practicePractice-based

• Day ASquat and push
• Day BDeadlift and pull
• Upper (optional)Presses, pulls, and arms to build upper-body muscle

1 heavy leg lift a day, so legs train 2 times a week.

• Main lifts run 4 to 6 reps. Hit every rep and next week adds 1 rep. At 6 reps, add 5 lbs (2.5 kg) and return to 5.
• Accessories climb inside their rep range, then step up in weight.
• 3 build weeks, then a light week. Each block starts from what you actually lifted.

• More weekly sets per muscle build more muscle, with smaller returns as sets pile up. Strength needs far fewer sets than size.

  Schoenfeld 2017; Pelland 2025High

• Training a muscle 2 times a week built more muscle than 1 time.

  Schoenfeld 2016High

• Curls and overhead triceps work grow what rows and presses miss, so arms get their own slots.

  Mannarino 2021; Maeo 2023Moderate

• Cardio leaves whole-muscle size and max strength intact. Explosive strength is the quality it costs most.

  Schumann 2022High

• PushChest, shoulders, triceps
• PullBack, biceps
• LegsSquat, trap bar deadlift, split squat, Romanian deadlift
• Upper (optional)A 2nd session for chest, back, shoulders, and arms

1 leg day a week keeps your legs strong. For legs 2 days a week, pick Full Body.

• Bench, overhead press, squat, and trap bar deadlift: hit every rep and next week adds 1 rep. At 6 reps, add 5 lbs (2.5 kg) and return to 5.
• Accessories climb inside their rep range, then step up in weight.
• 3 build weeks, then a light week.

• More weekly sets per muscle build more muscle. 3 days gives every upper-body muscle 9 or more sets a week.

  Schoenfeld 2017; Pelland 2025High

• Curls, overhead triceps work, and side raises grow what compound lifts miss.

  Mannarino 2021; Maeo 2023Moderate

• Training a muscle 2 times a week built more muscle than 1 time. Here legs train once, so the plan says so plainly.

  Schoenfeld 2016High

• A light week every 4th week is standard coaching practice.

  Coaching practicePractice-based

• Day A: Squat + JumpJumps, back squat, step-up, a short upper-body pair, calves, trunk
• Day B: Trap Bar + Single LegHops, trap bar deadlift, Bulgarian split squat, a short upper-body pair, calves, side plank

Your leg days fit around your key rides. Key ride later today? Do it first, then lift.

• Lift heavy for a few reps and stand up fast. Main lifts add 1 rep a week, then 5 lbs (2.5 kg).
• New to heavy lifting, or back after a break? Your first 3 weeks build up: more reps with lighter weights, then fewer reps with heavier ones.
• Week 1 is lighter and every 4th week is light. After a race, upper body and trunk only for a few days.

• In trained cyclists, heavy leg lifting added to riding raised power late in long rides and in 40 to 45 minute efforts.

  Rønnestad 2011; Vikmoen 2016; Aagaard 2011Moderate

• 8 to 16 weeks of added strength work held total body weight steady in cyclists and runners.

  Rønnestad & Mujika 2014Moderate

• In 5 trials in highly trained road riders, the 3 that replaced some riding with lifting found gains; the 2 that added lifting on top of full training found none.

  Rønnestad 2015; JSCR 2010 reviewModerate

• A hard leg session can lower endurance performance for hours to days, so leg days stay off the day before a key ride.

  Doma 2017Moderate

• Day A: Jumps, Quads, CalvesJump ladder, Bulgarian split squat, single-leg calf raise, Nordic ladder, Copenhagen ladder
• Day B: Hops, Hips, CalvesHop ladder, single-leg Romanian deadlift, single-leg calf raise, step-up, side plank

In weeks 1 to 4, and for 2 weeks after any harder move, do the session at least 2 days before a hard run.

• Jumps start easy. Hit the top number on every set for 2 sessions and you move up to a harder jump.
• Calf raises and single-leg lifts are heavy and slow, with 2 reps left. Hit the top number on every set and the weight goes up.
• Week 1 is 2 sets of everything. Every 4th week is light.

• Tendons stiffen when the load is above about 70% of max, and 12 weeks or more did a little better. Lighter loads showed little change.

  Bohm 2015High

• In active men 25 to 60 with low bone mass, jumping raised spine density and lifting raised hip density.

  Hinton 2015Moderate

• Programs with the Nordic curl halve hamstring injuries in team and sprint sports. 8 reps a week kept the gains.

  van Dyk 2019; Presland 2018High

• In runners, pooled trials found no clear drop in injuries overall, and a drop when programs were supervised or physio-guided.

  Wu 2024; Leppänen 2024Moderate

• Key runStarts steady and builds to strong 5 minute reps. Closer to a race, race pace joins in
• Long runGrows a few minutes at a time
• Easy runChat pace, with a heart rate ceiling when your heart rate is set

Needs a run base: 3 runs in the last 28 days, 1 run of 25 minutes or longer, and 60 run minutes a week.

• Your long run grows up to 10% past your longest run of the last 30 days.
• Race week is short and sharp: a tune-up 1 or 2 days before, easy running around it.
• 3 build weeks, then a light week.

• Mostly easy training beats mostly threshold training. Well-trained athletes do about 80% of sessions easy.

  Seiler 2010; Stöggl & Sperlich 2014High

• In 5,205 runners, a single run more than 10% longer than the longest of the last 30 days raised injury rate. The plan caps every run there.

  Frandsen 2025Moderate

• Before a race, cutting volume while keeping intensity and session count gives the best result.

  Bosquet 2007; Wang 2023High

• Heavy leg lifting is a 3rd hard stress the endurance trials left out, so the plan holds 1 key run a week.

  Seiler 2010; coaching practicePractice-based