Rotation for Runners

[binky2017]

Does anyone have a good idea for a rotation for someone that runs? I usually run 3 times a week to give my knees a break and I'm looking to gain more upper body muscle. Thanks!

 

[MomInVT]

Have you done STS? It's a great lifting-only rotation, to which you could add your 3 running/cardio sessions.
You might want to skip running (or getting out of bed) the day after STS leg day, so in a given week of STS you could do something like this:

RUN
STS upper body workout #1
RUN
STS leg workout
STS upper body workout #2
RUN
OFF

Of course, you could plug in any lifting program with a 2-day UB split and one lower body day.
Hope that helps,
Roz