Weekly Reference Plan
Monday – Strength A (Lower Body) • ≈60 min
1) Bulgarian Split Squat: 4×5–6 / leg (start ~25s)
2) DB Romanian Deadlift: 4×6–8 (start ~60s)
3) Goblet Squat: 3×8–10
4) Farmer Carry: 3×30–60 sec
5) Optional core (anti-rotation)
Wednesday – Strength B (Upper Body) • ≈60 min
1) DB Bench Press: 4×5 (start ~55s)
2) Pull-ups: 4 sets (leave 1–2 reps in reserve)
3) DB Overhead Press: 3×5–6
4) Chest-supported DB Row: 3×8
5) Optional arms (light)
Friday – Strength C (Power & Resilience) • ≈45–55 min
1) Jumps or relaxed sprints: 5×3 jumps OR 3×20–30m
2) DB or KB Swings: 4×10
3) Light Split Squat: 3×8 / leg
4) Push-ups: 3×sub-max
5) Loaded carry (variation): 3 rounds
Saturday – Endurance (Alternate Weekly)
Week A: Long Easy Run: 45–70 min (conversational pace)
Week B: Quality Session: Tempo (20 min steady) OR Intervals (5×3 min hard / 2 min easy)
Progression Rules
• Add load only when all reps are clean and controlled
• No grinding or forced reps
• One hard run per week max
• Increase running volume ≤10% per week
• Consistency > intensity