New Program

Week 1
Mon
Bench: 80% 1RM, 3 reps, 10 sets
Row: 80% 1RM, 3 reps, 10 sets

Tues
Run

Wed
Deadlift: 80% 1RM, 3 reps, 10 sets

Thurs
Run

Fri
Bench: 65% 1RM, 10 reps, 5 sets
Row: 65% 1RM, 10 reps, 5 sets

Sat
Run

Sun
Yoga

Week 2
Mon
Deadlift: 65% 1RM, 10 reps, 5 sets

Tues
Run

Wed
Bench: 80% 1RM, 4 reps, 10 sets
Row: 80% 1RM, 4 reps, 10 sets

Thurs
Run

Fri
Deadlift: 80% 1RM, 4 reps, 10 sets

Sat
Run

Sun
Yoga

Week 3
Mon
Bench: 70% 1RM, 10 reps, 5 sets
Row: 70% 1RM, 10 reps, 5 sets

Tues
Run

Wed
Deadlift: 70% 1RM, 10 reps, 5 sets

Thurs
Run

Fri
Bench: 80% 1RM, 5 reps, 10 sets
Row: 80% 1RM, 5 reps, 10 sets

Sat
Run

Sun
Yoga

Week 4
Mon
Deadlift: 80% 1RM, 5 reps, 10 sets

Tues
Run

Wed
Bench: 75% 1RM, 10 reps, 5 sets
Row: 75% 1RM, 10 reps, 5 sets

Thurs
Run

Fri
Deadlift: 75% 1RM, 10 reps, 5 sets

Sat
Run

Sun
Yoga