Treadmill Run
Start
PeakMuscles worked
Equipment
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~72h for the primary movers
Programming notes
Treadmill Run spreads its load across quads, hamstrings, calves and glutes without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · One Punch Man
The Saitama Workout
100 / 100 / 100 / 10 km, every day. Audited by the recovery engine.
Fiction-inspired · Rocky
The Rocky Balboa Workout
The montage, translated. Roadwork is the real engine; the audit finds 24 flags.
Fiction-inspired · Naruto
The Rock Lee Workout
500 kicks or 500 push-ups. Saitama-adjacent, but with legs and a rest day.
Standards
Murph Prep
The eight-week build to 100 pull-ups, 200 push-ups, 300 squats and two miles.
Standards
Navy SEAL PST Prep
Swim, push-ups, curl-ups, pull-ups, 1.5 miles. Trained in the order they are tested.
Standards
Army Fitness Test Prep
Five events, five days, zero recovery flags. Built for the current AFT.
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.
Archetype
The Over-40 Athlete
Two lifts, one interval day, one easy day. Nothing inside 72 hours.