Who This Is For

Beginners to intermediates who want more power and durability in less than 90 minutes per week of gym time.

Principles That Work

• Train big patterns (push, pull, hinge, squat, carry).
• Keep reps moderate (4–8) and rests adequate (60–120s).
• Move with intent, stop 1–2 reps before failure.
• Progress weekly via load, reps, or tempo.

Routine A (Lower‑Body + Pull)

• Back Squat or Goblet Squat — 4×5
• Romanian Deadlift — 4×6
• Pull‑Ups or Lat Pulldown — 4×6
• Single‑Leg Step‑Up or Split Squat — 3×8/side
• Carry: Farmer or Suitcase — 3×40–60m

Routine B (Hinge + Push + Core)

• Deadlift (trap bar if possible) — 4×4–5
• Bench Press or Push‑Ups — 4×6–8
• Seated Row or Cable Row — 4×6–8
• Hip Thrust or Glute Bridge — 3×8
• Core: Side Plank + Pallof Press — 3×30–45s

Loading & Progression

• Start loads you can lift with perfect form; add 2–5% weekly when all sets feel solid.
• Progress one variable at a time: load, reps, or slower eccentrics.
• Deload every 4th week (reduce sets/reps by ~30%).

Scheduling With S/B/R

• Place strength after easy endurance or on fresh days; avoid before key intervals.
• Separate heavy leg work and hard run days by 24–48h when possible.
• During race week, reduce sets and keep movements snappy.

Common Mistakes

• Too much volume—legs never fresh for quality S/B/R.
• Skipping single‑leg and carries—missed stability gains.
• Chasing 1RM maxes instead of controlled progress.

No Gym? Minimal Gear Plan

• Dumbbells or kettlebells (pair), resistance band, pull‑up bar.
• Swap barbell lifts for goblet squats, DB RDLs, and push‑ups.
• Use tempo (3–1–1) and pauses to increase stimulus.

Related reading

• Time‑Crunched Triathlete: 6‑Hour/Week Plan
• Brick Workouts 101: 8 Sessions That Make Race Day Feel Easy