<aside> 💡

Are you someone who puts a lot of kilometres down through running and other methods of cardio, but still want to put on some muscle? Then this training plan will allow you to stick to an active and productive routine designed to maximise your potential gains based on a routine which combines daily running with gym training.

</aside>

<aside> 🚀

Start Here

</aside>

• How To Use This Template

Weekly Workout Plan

<aside> 📔

Example Training Table

</aside>

• Based on my own routine

<aside> ✏️

Training Table for you to fill out

</aside>

• Create your own plan & stick to it

Progress Tracker

<aside> 🏋🏻

Weight Tracking (kg) - Update this every Sunday

</aside>

• Update this every Sunday

<aside> 💪🏻

Strength Training PRs

</aside>

• Add the dates to when you achieved these

<aside> 🏃🏻

Cardio PRs

</aside>

• Add the dates to when you achieved these

Nutrition & Recovery

<aside> 🧠

Core Principles:

</aside>

• Aim for around a 300-500 daily calorie surplus.
• Protein goal: 1.6-2.2g per kg of bodyweight.