What is a workout split? It is a workout strategy that splits your workouts during the week into different body parts. I like to have my leg days at least two days apart to promote recovery while I work on my upper body. I am also improving my cardiovascular endurance, so I am incorporating cardio into my strength training routine with the Nike Running Club App 18-week program for Training for a Marathon.

I have felt powerful and energized while keeping up this workout split. I am working on building muscle strength and endurance. Please note that this is my current workout split, which works for me and my goals and schedule. I have to put in this disclaimer that you are welcome to follow my workout split, but all results will differ for everyone.

I am focusing on many unilateral movements, a fancy word that means movements concentrate on one side of the body at a time. I have less strength in my upper body, so I am incorporating an upper body day into bilateral movements as I build the strength.

I start every workout with a stability, mobility warmup, and core/abs routine.

Sunday: Cardio

Usually, this will be a recovery run, something easy slow jog. I often do some stretching/yoga and foam rolling if I am too sore.

Monday: Unilateral Hamstring/Glute Focused Leg Workout

I rest from cardio so I do not burn my legs out with a leg workout. Movements include mostly single-leg workouts and variations of deadlifts and hamstring curls, and hip thrusts.

Tuesday: Unilateral Upper Body & Cardio

Usually, cardio on this day will be an easy 20-ish minute run. I will run these at a very comfortable jog. Sometimes I will run faster if my legs are not too sore.

My upper body workout will have many variations of single-arm movements, such as lat-pull downs, biceps curls, triceps extensions, and rows.

Wednesday: Cardio

This run is usually a speed run alternating varying speeds for 30-120 seconds and a one-minute recovery.

Thursday: Unilateral Quad Focused Leg Workout

I rest from cardio so I do not burn my legs out with a leg workout. Movements include mostly single-leg workouts, box squats, step-ups, and reverse lunge variations.

Friday: BIlateral Upper Body & Cardio

Usually, cardio on this day will be an easy 20-ish minute run. I will run these at a very comfortable jog. Sometimes I will run faster if my legs are not too sore.

My upper body workout will have many variations of movements using both arms simultaneously, such as lat-pull downs, biceps curls, triceps extensions, and rows.

Saturday: Cardio

Usually, this will be the long run in the Nike Running Club App. Last week I ran 10k.

For a more detailed look at my workout split, watch my Youtube Video where I show my whole week in workouts.

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“Do something today that your future self will thank you for”

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