NEW Workout Split- The Month of April

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In March, I was focusing on progressive overload for the lower body, but now I have a whole new workout split. It is similar in goal (hypertrophy and progressive overload), but is much more focused and more specific. I wanted to amp things up so that I would actually have a plan to stick to, and hopefully see better results and more progress!

Since I am still training for my marathon, I have one long run day on the weekends, and four heavy hypertrophy days. The other day is a core strength/ calisthenics workout. This is mostly based off functional training, which I've have been learning more about!

On the four days of hypertrophy training, each exercise is performed for 8-12 reps, 3-5 sets each. Let's get into the workout!



Monday: Upper Body

  • Bench Press
  • Bent Over Row
  • Front Press
  • Upright Row
  • Reverse Flies

Tuesday: Lower Body

  • Back Squat 
  • Stiff-legged Deadlifts
  • Bulgarian Split Squats
  • Hamstring Curls
  • Calf Raises

Wednesday: Core/ Calisthenics 

Examples:

  • Swimmers
  • Planks and Plank Variations 
  • V-ups 
  • Pushups
  • Box Jumps
  • 1x Leg Drive
  • Jump Squats
  • Handstand
  • Resistance Band Bounds
  • Plank Jumps
  • Lunge Jumps

Thursday: Upper Body

  • Behind the Head Press
  • Tricep Extension
  • Trap Row
  • Bicep Curl
  • Pull ups

Friday: Lower Body

  • Romanian Deadlift
  • Front Squat
  • Static Lunge 
  • Hip Thrust 
  • Resistance Band Lateral Walks

Saturday: Long Run

Sunday: Rest Day!!


And that's it! My marathon is April 29th, so after that I won't be running quite as long ;) I definitely want to keep running, and I have some really cool workouts planned for this summer! Which I will share with y'all when the time comes :) I hope you guys enjoyed this, and try out these exercises yourself!!
Hannah

P.S. Check out my Instagram: https://www.instagram.com/hannah_lynn_fitness/

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