14-Week Workout Routine

Week 1

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

 14-Week Workout Routine

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 2

| Day | Workout Type | Details |

 14-Week Workout Routine

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)
 14-Week Workout Routine

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 3

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

 14-Week Workout Routine

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

 14-Week Workout Routine

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 4

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)
 14-Week Workout Routine

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

 14-Week Workout Routine

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 5

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:
 14-Week Workout Routine

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

 14-Week Workout Routine

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 6

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

 14-Week Workout Routine

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

 14-Week Workout Routine

Week 7

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.
 14-Week Workout Routine

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 8
 14-Week Workout Routine

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

 14-Week Workout Routine

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 9

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.
 14-Week Workout Routine

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

 14-Week Workout Routine

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 10

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

 14-Week Workout Routine

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

 14-Week Workout Routine

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 11

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

 14-Week Workout Routine

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.
 14-Week Workout Routine

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 12

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

 14-Week Workout Routine

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).
 14-Week Workout Routine

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

Week 13

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

 14-Week Workout Routine

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.

 14-Week Workout Routine

Week 14

| Day | Workout Type | Details |

|--------------|-----------------------------|-----------------------------------------------------------------------------------------------|

| Monday | Alternative Cardio + Upper Body Weights | Cardio: 30 min rowing/cycling at moderate intensity.

Weights:

1. Bench Press: 4x8 (60s rest)

2. Dumbbell Rows: 4x8 (60s rest)

3. Incline Dumbbell Press: 3x10 (60s rest)

4. Pull-Ups: 3x10 (60s rest)

5. Overhead Dumbbell Press + Lateral Raises (Superset): 3x12 each (60s rest)

6. Hammer Curls + Tricep Dips (Superset): 3x12 each (60s rest).

| Tuesday | Tempo Run + Lower Body Weights | Run: 4 miles at 75-85% effort (tempo pace).

Weights:

1. Barbell Squats: 4x8 (90s rest)

2. Bulgarian Split Squats: 3x10/leg (90s rest)

3. Romanian Deadlifts: 4x10 (90s rest)

4. Walking Lunges: 3x12/leg (90s rest)

5. Standing Calf Raises: 3x15 (60s rest).

| Wednesday | Easy Run + Yoga/Meditation | Run: 3 miles at conversational pace.

Yoga/Meditation: 20-30 min light yoga, focus on hamstrings, hips, and lower back.

| Thursday | Upper Body Weights | Weights:

 14-Week Workout Routine

1. Incline Dumbbell Press: 4x8 (60s rest)

2. Bent-Over Barbell Rows: 4x8 (60s rest)

3. Arnold Press: 3x10 (60s rest)

4. Dumbbell Lateral Raises + Front Raises (Superset): 3x12 each (60s rest)

5. Preacher Curls + Rope Pushdowns (Superset): 3x12 each (60s rest).

| Friday | Lower Body Weights | Weights:

1. Deadlifts: 4x8 (90s rest)

2. Front Squats: 3x10 (90s rest)

3. Step-Ups with Dumbbells: 3x12/leg (90s rest)

4. Hamstring Curls (Machine): 3x12 (60s rest)

5. Barbell Hip Thrusts: 3x15 (60s rest).

| Saturday | Easy Run + Myrtle Routine + Yoga | Run: 3 miles at conversational pace.

Myrtle Routine: Perform full hip mobility routine post-run.

Yoga: 15-20 min light flow for flexibility.

| Sunday | Long Run + Myrtle Routine | Run: 6 miles at long-run pace (comfortable effort).

Myrtle Routine: Perform post-run, focus on hip strength and mobility.