A balanced 12-week training system designed to help you build muscle while increasing endurance—perfect for beginner to intermediate trainees who want strength in the weight room and stamina on the road.

Equipment Focus
This program only uses dumbbells and barbells for strength work. No machines, no specialized equipment—just the fundamentals that build real-world strength.

What is RPE?
RPE stands for Rate of Perceived Exertion.
An RPE of 7–8 means you’re working hard but still have about 2–3 reps “in the tank”—i.e., if your set calls for 10 reps, you could do maybe 12–13 if you truly pushed to your limit.
RPE helps you self-regulate loads so you aren’t always maxing out or training too lightly.

Warm-Up Sets vs. Working Sets
Warm-Up Sets: Light to moderate practice sets to groove the movement pattern and prepare your joints/muscles. You do not count these in your official sets; they’re simply to help you get ready for your working sets.
Working Sets: The “real” sets prescribed in the program (e.g., 3×10–12). Choose a weight that aligns with an RPE 7–8 for these sets.

Progressive Overload
Each week, aim to add weight or reps if you complete your sets comfortably within the prescribed rep range. This ensures you’re consistently challenging your muscles and improving your performance.
For example, if you do 3×10 at RPE 7 this week, try 3×11 or add a small amount of weight next week to hit RPE 7–8 again.
If you ever feel that you’re dipping below RPE 7 (too easy), it’s time to increase the load.

Running
You will run 3 times per week (intervals, tempo, long/easy) to develop endurance for a 5K or similar.
Strength and running days alternate to balance lower-body fatigue and recovery.

Use warm-up sets to find the right weight for an RPE 7–8 on your working sets.
Add small weight increments or extra reps weekly if you can do more than the prescribed rep range at your target RPE.