Peak Performance Program
Weekly Schedule: The 5-Day Split
This routine is structured around a 5-day split to maximize muscle growth and recovery.
• Day 1: Upper Body Push (Chest, Shoulders, Triceps) - (1-1.5 hours)
• Day 2: Upper Body Pull (Back, Biceps, Forearms) - (1-1.5 hours)
• Day 3: Legs & Core (Quads, Hamstrings, Glutes, Calves, Abs) - (2 hours)
• Day 4: Rest
• Day 5: Full Body Strength & Endurance - (1-1.5 hours)
• Day 6: Power & specialized Endurance - (1-1.5 hours)
• Day 7: Rest
Daily Workout Routines
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
• Warmup (10 minutes):
• 5 minutes of light cardio (jumping jacks, jogging in place)
• Dynamic stretches: Arm circles (forward and backward), torso twists,
walking planks, cat-cow stretch.
• Workout:
• Pushups:
• Starting Point (Week 1): 5 sets of 50-60 reps (50-60% of 100 max).
Rest 60-90 seconds between sets.
• Progression: Add 5 reps to each set, each week. So, Week 2 will be
5x55-65, Week 3 is 5x60-70, etc. Once you can comfortably complete
all sets, increase the reps.
• Equipment Alternatives: If you can’t do 50 reps with good form, start
with incline pushups on a bench or wall, or do knee pushups.
• Diamond Pushups: * Starting Point (Week 1): 4 sets of 20-25 reps (45-55% of 45
max). Rest 60 seconds between sets. * Progression: Add 2-3 reps to each set, each
week. * Equipment Alternatives: Incline diamond pushups or knee diamond
pushups.
• Chair Dips: * Starting Point (Week 1): 4 sets of 35-40 reps (45-55% of 75 max).
Rest 60-90 seconds. * Progression: Add 3-5 reps per set each week. * Equipment
Alternatives: Parallel bars if available. If too difficult, use your legs for assistance. If
too easy, elevate your feet.
• Military Press: * Starting Point (Week 1): 4 sets of 10-12 reps with 5kg
dumbbells. (Focus on form, not reps here initially). Rest 60 seconds. * Progression:
Increase reps to 15, then increase weight. Once you can do 4x15, move to 7.5kg
dumbbells and drop reps back to 10-12. * Equipment Alternatives: Pike pushups,
or resistance bands.
• Lateral Raises: * Starting Point (Week 1): 3 sets of 15-20 reps with light weight
(2-3kg). * Progression: Focus on slow, controlled movements. Increase reps to 25,
then increase weight. * Equipment Alternatives: Water bottles or resistance bands.
• Front Raises: * Starting Point (Week 1): 3 sets of 15-20 reps with light weight (2-
3kg). * Progression: Same as lateral raises. * Equipment Alternatives: Water
bottles or resistance bands.
• Cooldown (10 minutes):
• Static stretches: Chest stretch, triceps stretch, shoulder stretch (hold each for
30 seconds).
Day 2: Upper Body Pull (Back, Biceps, Forearms)
• Warmup (10 minutes):
• 5 minutes of light cardio (rowing machine, jumping jacks)
• Dynamic stretches: Arm circles, torso twists, cat-cow stretch.
• Workout:
• Normal Pullups:
• Starting Point (Week 1): 5 sets of 20-25 reps (50-62.5% of 40 max).
Rest 90-120 seconds.
• Progression: Add 1-2 reps per set each week. Once you can do 5x25,
start adding weight.
• Equipment Alternatives: Assisted pullup machine, or use resistance
bands.
• Supinated Grip Pullups (Chin-ups): * Starting Point (Week 1): 4 sets to failure
(aim for 15-20 reps). Rest 90 seconds. * Progression: Increase total reps each week.
* Equipment Alternatives: Same as normal pullups.
• Rowing Exercise (e.g., Dumbbell Rows): * Starting Point (Week 1): 4 sets of 10-
12 reps with a moderate weight. * Progression: Increase weight when you can
comfortably do 4x12. * Equipment Alternatives: Barbell rows, cable rows, or
inverted rows using a table.
• Hammer Curls: * Starting Point (Week 1): 3 sets of 10-15 reps. * Progression:
Increase weight when you can do 3x15. * Equipment Alternatives: Can be done
with resistance bands.
• Supinated Raises: * Starting Point (Week 1): 3 sets of 15-20 reps with light
weight. * Progression: Focus on the mind-muscle connection. Increase reps to 25,
then add weight. * Equipment Alternatives: Resistance bands.
• Grip Strength Training: * Starting Point (Week 1): Dead hangs for 3 sets to
failure. Aim for 30-45 seconds. * Progression: Increase hang time. Once you can
hang for 60+ seconds, try one-armed hangs. * Equipment Alternatives: Use a grip
trainer or squeeze a tennis ball.
• Cooldown (10 minutes):
• Static stretches: Lat stretch, bicep stretch, wrist stretches (hold each for 30
seconds).
Day 3: Legs & Core (Quads, Hamstrings, Glutes, Calves, Abs)
• Warmup (10 minutes):
• 5 minutes of light cardio (cycling, jogging)
• Dynamic stretches: Leg swings (forward and side-to-side), bodyweight
squats, walking lunges.
• Workout:
• Squats:
• Starting Point (Week 1): 5 sets of 40-50 reps (50-62.5% of 80 max).
Rest 2-3 minutes.
• Progression: Add 5 reps per set each week.
• Equipment Alternatives: Goblet squats, or bodyweight squats if you
can’t do 40 reps.
• Romanian Deadlifts: * Starting Point (Week 1): 4 sets of 20-25 reps (50-62.5% of
40 max). Rest 90 seconds. * Progression: Add 2-3 reps per set each week. *
Equipment Alternatives: Good mornings with a resistance band.
• Hack Squats (or alternative): * Starting Point (Week 1): 4 sets of 15-20 reps with
a moderate weight. * Progression: Increase weight when you can do 4x20. *
Equipment Alternatives: Leg press, or front squats.
• Bulgarian Split Squats: * Starting Point (Week 1): 3 sets of 15-20 reps per leg. *
Progression: Add reps, then add weight. * Equipment Alternatives: Regular
lunges.
• Sit-ups: * Starting Point (Week 1): 5 sets of 20-25 reps (50-62.5% of 40 max). Rest
60 seconds. * Progression: Add 5 reps per set each week. * Equipment
Alternatives: Crunches, or leg raises.
• Plank: * Starting Point (Week 1): 3 sets, holding for 90-120 seconds (50-66% of 3
min max). Rest 60 seconds. * Progression: Add 15-30 seconds to your hold time
each week. * Equipment Alternatives: Knee plank if you can’t hold for 90 seconds.
• Cooldown (10 minutes):
• Static stretches: Quad stretch, hamstring stretch, glute stretch (pigeon pose),
calf stretch (hold each for 30 seconds).
Day 5: Full Body Strength & Endurance
• Warmup (10 minutes):
• 5 minutes of light cardio (burpees, high knees)
• Dynamic stretches: Full body dynamic movements.
• Workout:
• Compound Lifts Focus:
• Option A: Deadlifts: 5 sets of 5 reps with a challenging weight.
• Option B: Squats: 5 sets of 5 reps with a challenging weight.
• Progression: Add weight to the bar each week.
• Pushup Variations Medley: * Perform a circuit of: 10 wide pushups, 10 normal
pushups, 10 diamond pushups. That’s one set. * Starting Point (Week 1): 3 sets,
with 90 seconds rest between sets. * Progression: Add a new variation or increase
reps each week.
• Pullup Variations Medley: * Perform a circuit of: 5 wide pullups, 5 normal
pullups, 5 chin-ups. That’s one set. * Starting Point (Week 1): 3 sets, with 90
seconds rest between sets. * Progression: Add reps to each variation.
• Farmer’s Walk: * Starting Point (Week 1): 3 sets of 45-60 second walks with
heavy dumbbells. * Progression: Increase the duration or weight.
• Cooldown (10 minutes):
• Full body static stretching.
Day 6: Power & Specialized Endurance
• Warmup (10 minutes):
• 5 minutes of shadow boxing/kicking.
• Dynamic stretches focused on hips and shoulders.
• Workout:
• Punch Power Training:
• Plyometric Pushups: 3 sets of 5-8 explosive reps.
• Medicine Ball Slams: 3 sets of 10-12 reps.
• Heavy Bag Work: 5 minutes of focused power punching.
• Progression: Increase the height of your pushup explosion, use a
heavier medicine ball, and increase the intensity of your bag work.
• Kick Power Training: * Box Jumps: 3 sets of 5-8 reps. * Kettlebell Swings: 3 sets
of 15-20 reps. * Heavy Bag Work: 5 minutes of focused power kicking. *
Progression: Increase the box height, use a heavier kettlebell, and increase the
intensity of your bag work.
• Superman Hold: * Starting Point (Week 1): 3 sets, holding for 90-120 seconds
(50-66% of 3 min max). Rest 60 seconds. * Progression: Add 15-30 seconds to your
hold time each week. * Equipment Alternatives: If you can’t hold for 90 seconds,
start with shorter holds and build up.
• Cooldown (10 minutes):
• Static stretches for hips, back, and shoulders.
Long-Term Progression and Milestones
This is a marathon, not a sprint. The journey to Ayanokōji’s level of fitness will take years.
Here’s a sample progression, but you must listen to your body and adjust as needed.
• Monthly (Months 1-3): Focus on Form & Consistency
• Goal: Complete all workouts with perfect form. Increase reps and weight
slightly each week.
• Assessment: At the end of each month, re-test your max reps for pushups,
pullups, and sit-ups.
• Quarterly (Months 3-12): Build a Strong Base
• Goal: Significant increases in all exercises. You should be seeing a 25-50%
improvement in your numbers.
• Assessment: After each quarter, take a “deload” week with lighter workouts,
then re-test all of your maxes.
• Annually (Years 1-3+): Push the Limits
• Goal: You should be approaching intermediate/advanced levels of fitness.
Your numbers should be several times what they were when you started.
• Assessment: A full-scale analysis of your progress. Consider seeking a
professional coach to help you break through plateaus.
Injury Prevention
• Listen to Your Body: Pain is a signal to stop. Don’t push through sharp or unusual
pain.
• Proper Form is Everything: Never sacrifice form for more weight or reps.
• Warmup and Cooldown are NOT Optional: They prepare your body for the
workout and help it recover.
• Get Enough Sleep: Your muscles grow and repair while you sleep. Aim for 8-9 hours
a night.
• Eat a Healthy Diet: You need to fuel your body with enough protein, carbs, and
healthy fats to support this level of training.
• Stay Hydrated: Drink plenty of water throughout the day.
• Take Rest Days Seriously: Your body needs time to recover. Don’t skip your rest
days.