The Athlete Build

Day 1 · odd weeks

Legs A — Quad Focus + Knee Armor

Bilateral squat strength, quad volume, targeted knee & ankle conditioning

• A Barbell Back Squat4×8
• B1 Heel-Elevated DB Hack Squat3×10-12
• B2 Seated Calf Raise4×15
• C1 Petersen Step-Down3×10/leg
• C2 Standing Calf Raise (Smith)4×12
• D1 Assisted Sissy Squat2×8-10
• D2 Cossack Squat2×6-8/side
• E Tibialis Raises (wall lean)2×15-20

Day 1 · even weeks

Legs B — Glute/Ham + Hamstring Armor

Posterior-chain strength, unilateral glute work, hamstring injury-proofing

• A Barbell Romanian Deadlift4×8
• B1 DB Walking Lunge (long stride)3×10/leg
• B2 Seated Calf Raise4×15
• C1 Single-Leg Hip Thrust3×10-12/leg
• C2 Standing Calf Raise (Smith)4×12
• D1 Nordic Curl Negatives2×4-6
• D2 Copenhagen Plank (short lever)3×20-30s/side
• E 45° Back Extension (glute focus)2×12-15

Day 2 · every week

Push — Press + Anti-Rotation Core

Pressing strength with tempo, front-delt loading, core picks fill the rest periods

• A1 Flat DB Bench Press4×10
• A2 Core · Anti-Rotationmenu pick
• B1 Seated DB Overhead Press3×8-10
• B2 Core · Anti-Extensionmenu pick
• C1 Dips3×10-12
• C2 Cable Lateral Raise3×12-15
• D1 Overhead Cable Triceps Extension3×12-15
• D2 Rope Triceps Pressdown3×12-15
• E Core · Lower / Hip Flexionmenu pick

Day 3 · every week

Pull — Traps + Forearms + Anti-Lateral Core

Vertical & horizontal pulling, double trap stimulus, dedicated forearm work

• A1 Pull-Ups5×4-6
• A2 Core · Anti-Lateral-Flexionmenu pick
• B1 Chest-Supported DB Row4×10
• B2 Core · Lower / Hip Flexionmenu pick
• C1 Neutral-Grip Lat Pulldown3×12
• C2 Face Pulls3×15
• D1 DB Shrugs (2s top pause)3×12
• D2 Suitcase Carry3×30m/side
• E1 Incline DB Curl3×12
• E2 Reverse-Grip EZ Curl3×10-12
• F Wrist Curls ss Reverse Wrist Curls2×15+15

Day 4

Zone 2 — Outdoor Run

Aerobic base: the engine that funds recovery between every hard session

• W135 min continuous @ Zone 2 (conversational — full sentences). If pace forces mouth-open breathing, slow down.
• W240 min continuous @ Zone 2. Same effort, not same pace — hold the heart rate, let pace drift.
• W345 min continuous @ Zone 2. Longest run of the block.
• W4DELOAD: 25–30 min very easy — insultingly slow on purpose.

Day 5

HIIT / Plyo — Extensive Power (outdoor)

Landing mechanics, elastic stiffness, multi-planar bounds, sprint technique

• W1Warm-up: A-skips 2×20m · high knees 2×20m · leg swings · 2×50m build-ups. A. Pogo hops 3×20 (quick ground contact) B. Broad jump + STICK 4×3 (full recovery, max intent) C. Lateral bound + stick 3×4/side D. MB rotational throw 3×5/side E. Sprint build-ups 4×60m @85% (walk-back rest) F. KB swings 3×15
• W2Same structure. Sprints 5×60m @85%. Beat last week's broad jump at the same landing quality.
• W3Same structure. Sprints 6×60m @85–90%. Lateral bounds 3×5/side.
• W4DELOAD: drills + 3×60m strides @70% + MB throws 2×5/side. Leave fresh.