01
Gym split
Push / Pull / Legs / Upper
- Day 1Push (Bench, Shoulder Press, Incline)
- Day 2Pull (Lat Pulldowns, Rows, Rear Delt)
- Day 3Legs (Squats, Roman Split, Hamstring)
- Day 4Upper Body & Core Strength
Hybrid athleticism
Build strength.Keep moving.Stay active.
Fueled by 4 weekly gym sessions, 3 running days, and a lifelong passion for sports—from basketball and racket sports to strength training.
4x gym//3x running//Multi-sport//Yerevan
Explore my routine01 / Current training block
Weekly program& run log
Updated every Monday. A real-time look at my 4-day gym split, 3-day running targets, and active recovery.
02
Running schedule
Base / Tempo / Long run
- Day 1Easy Pace (5k - Recovery focus)
- Day 2Interval / Tempo Speedwork
- Day 3Weekend Distance Run
03
Cross-training
Basketball / Padel / Mobility
- Court sportsBasketball or Padel sessions with friends
- RecoveryIce baths, stretching, and mobility work
02 / Soundtrack
Driven by beats.Powered by cadence.
01
Gym & heavy lifting
High energy / Bass-heavy / Focus
Fast tempos and deep bass for pure drive, heavy squat sets, and pushing past fatigue on strength days.
02
Running & pacing
Steady BPM / Cadence / Rhythm
Tracks structured for outdoor runs, maintaining cadence, and locking into a steady stride over the distance.
03
Recovery & recharge
Chill / Down-tempo / Ambient
Smooth soundscapes and chill tracks for mobility sessions, post-workout ice baths, and daily reset.
03 / Footprint
The evolutionof my training.
11 years of continuous lifting across different facilities, environments, and setups—from my early days in Aleppo to my active bases in Yerevan.
Current baseMulti Wellness CenterPrimary hub for daily heavy lifting splits, strength work, and recovery.YerevanNow
Yerevan baseRebook Sports ClubYerevan
Yerevan baseOrange Fitness ClubYerevan
Yerevan baseLifetime Premium ClubYerevan
Yerevan basePro Life FitnessYerevan
Yerevan baseFit24 ClubYerevan
Yerevan baseAction FitnessYerevan
Yerevan baseStar GymAll 3 locationsYerevan
Yerevan baseRootsYerevan
Where it beganGold’s GymWhere the lifting journey and strength foundation first began.Aleppo
About the athlete
Driven by process.Built on schedule.
Antwan Karmi//Strength & pacing//Yerevan
Over a decade in the gym and on the pavement has proven one thing: real progress comes down to showing up consistently. From heavy lifting blocks to group pacing on the road, training is about execution and accountability.
Whether pacing distance runs or setting training targets in the gym, the focus remains on longevity, proper progression, and keeping the momentum high every single week.
“Show up on time, execute the work, and let the results follow.”
- 11 yearsAthletic experience
- Group pacingDistance & cadence
- ProgrammingStrength & hybrid
- Active recoveryMobility & reset
Daily discipline
Train heavy.Run miles.Play everything.
Over 11 years, my training has evolved across 10+ facilities—starting at Gold’s Gym in Aleppo, progressing through Yerevan’s top centers like Rebook, Orange, and Star Gym, and now grounded at Multi Wellness Center.
