WEEKLY PROGRAMME
Monday: Upper A (Push-dominant / Upper Chest + Lats)
Warm-up:
• Stationary bike 5 min
• Band pull-aparts ×15
• Arm circles
• Scapular wall slides 2×10
Main Workout:
1. Incline DB Press — 4×8–10 | 120s
2. Low-to-High Cable Fly — 3×12–15 | 90s
3. Neutral-Grip Lat Pulldown — 3×10–12 | 90s
4. Straight-Arm Pulldown — 2×12–15 | 60s
5. Cable Lateral Raise — 3×12–15 | 60s
6. Rope Face Pull — 3×15 | 60s
7. Cable Triceps Pushdown — 2×10–12 | 60s
8. Incline DB Curl — 2×10–12 | 60s
9. Core finisher: Hanging Knee Raise 3×10–12 (lower abs) + Dead Hang 2×20–30s
Tuesday: Lower A (Quad-biased)
Warm-up:
• Incline treadmill walk 6 min @ 8% incline
• Leg swings (front-back + side-side)
• Bodyweight squats 2×10
Main Workout:
1. Leg Press (feet low/narrow) — 4×8–10 | 120s
2. Leg Extension — 3×12–15 | 60s
3. Seated Hamstring Curl — 3×10–12 | 60s
4. 45° Back Extension (partial ROM, stop at neutral) — 2×12 | 60s
5. Standing Calf Raise — 4×12–15 | 60s
6. Tibialis Raise — 3×15–20 | 45s
7. Core finisher: Cable Woodchop 3×12/side + Side Plank 2×30s
Wednesday: Upper B (Pull-dominant / Lats + Triceps balance)
Warm-up:
• Stationary bike 5 min
• Band pull-aparts ×15
• Arm circles
• Scapular wall slides 2×10
Main Workout:
1. Pull-ups (weighted if able) — 4× to 1 rep before failure | 120s
2. Chest-Supported Row — 3×10–12 | 90s
3. Incline DB Press — 3×8–10 | 90s
4. Cable Lateral Raise — 3×12–15 | 60s
5. Reverse Pec Deck — 3×12–15 | 60s
6. Skull Crusher (EZ bar/DB) — 3×10–12 | 60s
7. Hammer Curl — 3×10–12 | 60s
8. Wrist Curl + Reverse Wrist Curl — 2×15 each | 45s
9. Core finisher: Weighted Cable Crunch 3×12–15 + Dead Bug 2×10/side
Thursday: Lower B (Unilateral)
Warm-up:
• Incline treadmill walk 6 min @ 8% incline
• Leg swings (front-back + side-side)
• Bodyweight squats 2×10
• Ankle circles
Main workout:
1. Front-Foot-Elevated Split Squat — 4×8–10/leg | 90s | RIR 2
2. Leg Extension — 3×12–15 | 60s
3. Lying Hamstring Curl — 3×10–12 | 60s
4. Standing Calf Raise — 4×15 | 60s
5. Tibialis Raise — 3×20 | 45s
6. Core finisher: Pallof Press 3×12/side + Bird Dog 2×12/side
Friday: Upper C (Shoulder/Arm aesthetic focus)
Warm-up:
• Stationary bike 5 min (easy, RPE 3–4) →
• Band pull-aparts ×15
• Arm circles
• Scapular wall slides 2×10
Main Workout:
1. Seated DB Shoulder Press — 3×10–12 | 90s
2. Low-to-High Cable Fly — 2×12–15 | 60s
3. Cable Lateral Raise — 4×12–15 | 60s
4. Reverse Pec Deck — 2×15 | 60s
5. Overhead Cable Triceps Extension — 3×12 | 60s
6. Incline Curl + Hammer Curl superset — 2×10 each | 60s
7. Core finisher: Hanging Leg Raise 3×12 + Side Plank Reach-Through 2×10/side
Saturday: NDA Conditioning (rebuilt)
Warm-up:
• Incline treadmill walk 5 min @ 5% incline
• Dynamic mobility (leg swings, hip circles, cat-camel, arm circles)
Main Workout:
Block A — Density work (10 min): odd minutes: push-ups @ ~70% max reps / even
minutes: pull-ups @ ~60% max reps
Block B — Pace-specific running: 6×400m at goal 2.4km race pace → 90s walk recovery
Block C — Work capacity circuit (3 rounds): Farmer's Carry 40m → Mountain Climbers
30s → Sit-ups ×20
Block D — Core finisher: Plank 60s + Hollow Body Hold 30s ×2