Progressive overload, lean hypertrophy, and core stability to support running performance.
Incline dumbbell press, flat bench press, overhead dumbbell press, lateral raises, tricep rope pushdowns. Focus on mind-muscle connection and controlled eccentrics.
Lat pulldowns, seated cable rows, dumbbell single-arm rows, face pulls, barbell/incline curls. Builds postural back strength essential for upright running posture.
Squats / leg press, Romanian deadlifts (RDLs), leg curls, walking lunges, standing calf raises. Heavy emphasis on knee stability and glute activation for marathon endurance.
High-volume accessory work blending chest, back, and arm movements for maximum metabolic burn and upper body definition.
| Phase | Period | Sessions | Focus | Status |
|---|---|---|---|---|
| Phase 1: Foundation | March – April 2026 | 7 sessions | Core stabilization, early strength circuits, side stitch prevention drills (20–50 min). | Completed |
| Phase 2: Re-ignition | June 2026 | 3 sessions | Higher volume trial sessions (60–120 min), building base work capacity. | Completed |
| Phase 3: Hypertrophy & Discipline | September 2026 – Present | 14 sessions | Structured Push / Pull / Legs split, 4–5 days/week consistency, lean cutting deficit. | Active & Thriving |
| Date | Workout Split | Duration | Key Focus |
|---|---|---|---|
| 2026-09-30 | Pull | 54 min | Back width, lats, and biceps |
| 2026-09-29 | Push | 58 min | Chest press, shoulders, and triceps |
| 2026-09-25 | Upper | 68 min | Upper body hypertrophy & pump |
| 2026-09-24 | Legs | 62 min | Quads, hamstrings, and calves |
| 2026-09-23 | Pull | 55 min | Rows, pulldowns, and bicep isolation |
| 2026-09-22 | Push | 76 min | Heavy pressing, delt accessories |
| 2026-09-21 | Afternoon Workout | 67 min | Pre-split compound conditioning |
| 2026-09-16 | Evening Workout | 93 min | Full volume intensity & strength |
| 2026-09-14 | Evening Workout | 68 min | Functional resistance training |
| 2026-09-10 | Evening Workout | 66 min | Core + upper body session |
| 2026-09-09 | Evening Workout | 83 min | High-volume strength circuit |
| 2026-09-07 | Late Night Workout | 66 min | Full body resistance |
| 2026-09-04 | Afternoon Workout | 54 min | Strength & conditioning |
| 2026-09-02 | Afternoon Workout | 65 min | September kick-off session |