Overview
5 lifting days · 2–3 cardio a week · RPE cap 9
Plans
Effort rules
- RPE ceiling
- Max 9, never 10, on every set.
- Compounds
- Bench RPE 8–9 (form solid). Other new compounds (Deadlift): cap 7–8 until form is solid (training age: 15 months).
- Isolation / machines
- RPE 9 is fine as printed.
Decisions on the record
- Kept · PPL/UL over PPLx2
- PPL/UL already gives most muscles ~2x/week frequency (Push+Upper, Pull+Upper overlap). A 6th day only to fit accessory afterthoughts wasn't worth losing the rest day.
- Skipped · Hyperextension
- Posterior chain already gets 3 heavy hinge sessions/week (Deadlift and Stiff-Leg Deadlift on Lower day, Barbell RDL on Legs day) — erectors are well loaded isometrically already. Extra isolation risks fatigue while Deadlift form is still new. Revisit if lower back lags later.
- Skipped · Wrist rotation
- No grip-sport goal or elbow issue to justify it — Wrist Curl + Extension + Hammer Curl already cover flexion, extension, and neutral-grip elbow flexion.
- Added · Auxiliary Day
- Upper #1 was running ~75+ min once Wrist Curl/Extension got tacked on the end. Split them off, along with the new DB Shrug, Neck Training, and Gripper, into a low-fatigue Auxiliary Day that rides along on cardio days instead.
- Removed · Hip Abduction
- Hip Abduction was added to Lower #1 for glute medius, then skipped by choice on 30 Sep. No other exercise trains glute medius directly, so this is a known gap; add it back if knee or hip issues show up while running.
- Split · Calf raise
- Both leg days only trained the soleus-biased Seated Calf Raise. Lower #1 now uses a straight-leg calf raise on the hack squat sled instead (no standing calf machine), so the week covers both halves of the calf.
- Skipped, for now · Quad isolation on Legs day
- Legs day leans hamstring-heavy in raw sets (Hack Squat's top-set-plus-back-off is intensity-, not volume-focused) but weekly quad volume is close to hamstring's once Lower day's Leg Press + Leg Extension are counted. No added exercise unless quads start visibly lagging.
- Added · Anti-rotation core
- Both crunch exercises are pure spinal flexion — nothing trained anti-rotation/lateral stability. Added Pallof Press to Auxiliary Day: cable-based, no new equipment, relevant for bracing under the new Deadlift and trunk control late in the half marathon.
Pull #1
Back · Biceps · Rear Delts
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| Lat Pulldown (wide overhand) | 20kg×10, 30kg×10 | 2 (top set + back-off) | 8-10 / 8-10 | 9 / 8-9 | 50kg / 45kg | ~3 min / ~2 min |
| Seated Wide-Grip Row (neutral) | 15kg×8 | 3 | 10-12 (aim 12) | 8-9 | 40kg | ~2-3 min |
| Cable Lat Pullover † | — | 2 | 10-15 | 9 | 30kg | 0 min |
| Lat Static Stretch † | — | 2 | 30s hold | — | — | 0 min |
| Cable Curl | — | 3 | 6-8 | 9 | 35kg | ~1-2 min |
| DB Preacher Curl | — | 2 per arm | 10-15 | 9 | 7.5kg | ~1-2 min |
| Face Pull (supinated, rope) — finisher | 15kg×15 | 2 | 12-15 | 9 | 20kg | ~1-2 min |
Why these choices
- Lat Pulldown
- Wide overhand grip throughout. Top set + back-off (no dropset — it would hit RPE 10). Top set went 40→45kg and 10→12 reps in four sessions; 30 Sep: 50kg × 8 and 40kg × 12 at RPE 9, so the back-off moves to 45kg. Top set 10 reps @ RPE 9 → 55kg.
- Seated Wide-Grip Row
- Nippard's own printed sub (Cable Seated Row) for the chest-supported row. Chosen over the T-bar row because it feels more comfortable and you feel your back better. 40kg, same weight all 3 sets; all 3 at 12 @ RPE 9 → 45kg. Keep the torso still; straps if grip limits.
- Cable Lat Pullover †
- Nippard's printed sub for the Bottom-Half DB Lat Pullover — the cable is preferred (no dumbbell setup). 30kg, 2 sets of 10-15 at RPE 9; all sets 15 → 35kg. Stay in the stretched half of the ROM.
- Cable Curl
- Sub for EZ-Bar Curl. Reps dropped from printed 9-10 to 6-8, weight raised accordingly.
- Preacher Curl
- Full ROM instead of the printed Bottom-Half partial version, per preference.
Push #1
Chest · Shoulders · Triceps
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| Bench Press | 25kg×8, 35kg×4-5 | 1 (top set) | 3-5 | 8-9 | 55kg | ~3-4 min |
| Machine Chest Press | — | 2 | 10-12 | 8-9 | 40kg | ~2-3 min |
| Machine Shoulder Press | ~10kg×8 | 3 | 10-12 | 8-9 | 15kg | ~2-3 min |
| Pec Deck † | ~15-18kg×8-10 | 2 | 12-15 | 9 | 30kg | 0 min |
| Pec Static Stretch † | — | 2 | 30s hold | — | — | 0 min |
| Overhead Triceps Extension | — | 2 | 12-15 | 9 | 20kg | ~1-2 min |
| Triceps Pressdown | — | 2 | 12-15 | 9 | 30kg | ~1-2 min |
| DB Lateral Raise | — | 3 | 12-20 | 9 | 5kg/hand | ~1-2 min |
Why these choices
- Bench Press — 55kg
- Bumped from 50kg: unassisted 50kg×8 hit true failure (RPE10) — e1RM ~62-63kg backs out to ~55kg for a 3-5 rep top set. Spotter-assisted reps don't count as data. No 2nd bench set to cover a short warm-up — extra volume goes to Machine Chest Press instead.
- Machine Chest Press — 40kg
- Sub for Larsen Press. Confirmed 40kg×12@RPE8 / 40kg×7@RPE9 — kept at 40kg on both sets. Reps widened to 10-12: when both sets hit 12 @ RPE≤9, go to 45kg (5kg stack steps) and restart at ~8-10. Follows Bench directly, so no warm-up needed.
- Machine Shoulder Press
- Sub for Standing DB Arnold Press. Reps widened to 10-12 (3×10 @ RPE 8-9 hit the old ceiling); hold 15kg until all sets hit 12, then move up. Don't skip it — cut arm work first if time is short.
- Pec Deck †
- Sub for Press-Around. Stay at 30kg until both sets hit 15 @ RPE 9 (last: 15 and 14), then 35kg (5kg stack steps). Expect ~10-12 reps at 35kg on a Push day.
- DB Lateral Raise
- Sub for Cross-Body Cable Y-Raise. Set 1 progressed 13 → 15 → 20 reps at 5kg. Range widened to 12-20 since 7.5kg is a +50% jump; hold 5kg until all 3 sets hit 20 @ RPE 9, then try 7.5kg (~8 reps). DB version on Push, cable version on Upper.
- Triceps Pressdown / Overhead Extension
- Full ROM, done as two separate exercises rather than the printed partial-ROM superset, per preference.
Legs #1
Quads · Hams · Calves · Core
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| Hack Squat | 15kg×8, 40kg×5, 60kg×2 | 1 (top set) | 6-8 | 8-9 | 70kg | ~3 min |
| Pause Hack Squat | — | 2 (2s pause) | 5 | 8-9 | 60kg | ~2 min |
| Barbell RDL | 25kg×10, 40kg×5 | 3 | 8-12 (aim 12) | 8-9 | 50kg | ~2-3 min |
| Walking Lunge (straps) | light/bodyweight | 2 | 8-12 | 8-9 | 10kg/hand | ~2-3 min |
| Lying Leg Curl | 25kg×5 | 2 | 10-12 | 9 | 45kg | ~2 min |
| Seated Calf Raise | 20kg×10 | 3 | 10-12 (aim 12) | 9 | 45kg | ~1-2 min |
| Decline Weighted Crunch | — | 2 | 10-12 | 9 | 10kg | ~1-2 min |
Why these choices
- Hack Squat
- Sub for Squat — feels more stable and safe, and for a hypertrophy goal a supported machine path lets quads train closer to true failure without balance as the limiting factor. No compelling reason to switch back to free-bar Squat given the current goal. Top set 6-8 reps (not the printed 2-4) at 70kg, then 2 back-offs of 5 with a 2s pause at 60kg. 8 reps @ RPE 9 → 75kg. First session is calibration.
- Barbell RDL
- Printed barbell version (dumbbell setup is a hassle, so the DB sub was dropped). 25kg×15 on 26 Aug to 50kg×10 @ RPE 8-9 on 22 Sep. Range widened to 8-12 since 55kg is a +10% jump; 12 reps on all 3 sets @ RPE 9 → 55kg.
- Seated Calf Raise
- Sub for Leg Press Toe Press. 45kg (40kg×15 outgrew the range), 3 sets by preference — the Hack Squat Calf Raise on Lower day adds 3 more. All 3 sets 12 @ RPE 9 → 50kg.
Upper #1
Full Upper Body · second weekly pass
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| Close-Grip Lat Pulldown (supinated) | 15kg×8, 25kg×8 | 2 | 8-12 | 8-9 | 35kg | ~2-3 min |
| Close-Grip Barbell Incline Press | 25kg×8, 35kg×4 | 3 | 8-10 (flat) | 8-9 | 40kg | ~2-3 min |
| Kroc Row (straps OK) | — | 2 per arm | 10-12 | 9 | 10kg | ~2 min |
| Cable Lateral Raise (one-arm) | — | 3 per arm | 12-20 | 9 | 5kg | ~1 min |
| Incline DB Curl | — | 2 | 8-12 | 9 | 7.5kg | ~1-2 min |
| Cable Rope Hammer Curl | — | 2 | 10-12 | 9 | 20kg (calibrate) | ~1-2 min |
| Diamond Pushup | — | 1 | AMRAP | 9 | Bodyweight | 0 min |
Why these choices
- Close-Grip Lat Pulldown
- Sub for Pull-Up — no assisted pull-up machine. Deliberately a close supinated (underhand) grip, 35kg, both sets 12 @ RPE 9 → 40kg (not the wide grip used on Pull day) so the week's two vertical pulls hit different angles.
- Cable Rope Hammer Curl
- New addition (cable rope version chosen over the DB one; start at 20kg, both sets 12 @ RPE 9 → 25kg) — fills the brachialis/brachioradialis gap since nothing else in the program uses a neutral grip. Placed on Upper rather than Pull, which already stacks heavy back volume before biceps work.
Wrist Curl/Extension moved to Auxiliary Day — this session was running ~75+ min with them tacked on the end.
Lower #1
Posterior Chain · second weekly leg day
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| Barbell Deadlift | Bar×5, 40kg×5, 50kg×3 | 1 (top set) | 5 | 6-7 wk 1, then 7-8 | 60kg (est.) | ~3-5 min |
| Stiff-Leg Deadlift | — | 2 | 8 | 8-9 | 40kg (est.) | ~3-4 min |
| Leg Press | 50kg×6, 70kg×6 | 3 | 10-12 | 8-9 | 85kg | ~2-3 min |
| Lying Leg Curl | — | 2 | 8-10 | 9 | 45kg | ~2 min |
| Slow-Eccentric Leg Extension | — | 2 | 8-10 | 9 | 40kg (calibrate) | ~1-2 min |
| Hack Squat Calf Raise (straight-leg) | — | 3 | 15-20 | 9 | ~50kg (calibrate) | ~1-2 min |
| Cable Crunch | TBD | 2 | 10-15 | 9 | TBD | ~1-2 min |
Why these choices
- Barbell Deadlift — RPE capped 7-8
- Never done before — same new-compound caution applied to Hack Squat and Bench when they were new. Straight barbell chosen over the Trap Bar sub deliberately, on request. Starting light at 60kg (estimated from RDL), RPE 6-7 in week 1, then +5kg a week up to RPE 7-8; straps OK if grip fails first.
- Stiff-Leg Deadlift
- The printed movement (Barbell RDL is only Nippard's sub 1). Straighter legs than the RDL, so start lighter: 40kg (estimate), +5kg once both sets hit 10 @ RPE 9. Straps OK; if traps or lower back get too sore, go back to the RDL.
- Lying Leg Curl
- Sub for Glute Ham Raise — no GHR or Nordic setup available. 2 sets (not the printed 3) at 45kg, RPE 9, since you'll be tired after the deadlifts; both sets 10 @ RPE 9 → 50kg.
- Hack Squat Calf Raise
- A sled calf press like Nippard's printed Leg Press Toe Press sub (no standing calf machine at the gym); done on the hack squat sled because it's more comfortable. Straight-leg calf raise — legs day covers the soleus-biased seated variant, this covers gastrocnemius so the week trains both halves of the calf. 3 sets of 15-20 at RPE 9; calibrate the weight in session 1.
- Cable Crunch
- Sub for Roman Chair Leg Raise — no Roman chair available. Same job as Decline Weighted Crunch on Legs day (weighted spinal flexion). 2 sets of 10-15 @ RPE 9; find the weight in session 1. Both crunches can be supersetted with calf raise or leg curl to save time.
Weights are TBD across the board — fill in after the first Lower session, same process used for every other day.
Auxiliary Day
Rides along on cardio days · not part of the 5-day rotation
| Exercise | Warm-up | Sets | Reps | RPE | Weight | Rest |
|---|
| DB Shrug | — | 3 | 12-15 | 8-9 | TBD | ~1-2 min |
| Wrist Curl † | — | 2 | 15-20 | 8-9 | TBD | ~1-2 min |
| Wrist Extension † | — | 2 | 15-20 | 8-9 | TBD | ~1-2 min |
| Pallof Press | — | 3 | 10/side | 8-9 | 5-10kg (calibrate) | ~1-2 min |
Why these choices
- DB Shrug
- New addition — closes a real gap: no dedicated trap exercise anywhere in the program (Deadlift/T-Bar Row/Kroc Row only give traps isometric/incidental work). DB over Barbell since DBs are already the go-to for the program's other accessory work.
- Wrist Curl / Extension †
- Moved off Upper #1 to shorten that session — it was running ~75+ min with these tacked on the end. Kept off Pull day too: forearms already get heavy indirect volume from both Pull and Upper's back/curl work, 1x/week direct is enough. Wrist rotation (pronation/supination) considered and skipped — no specific need for it.
- Pallof Press
- How to: cable at chest height, stand side-on, hold the handle at your chest, press straight out, hold 1-3 s while resisting the twist, return; 10 reps per side, start at 5-10kg. Closes the anti-rotation gap — both crunch exercises are pure spinal flexion, nothing trained resisting rotation/lateral force, which is closer to the core's real job bracing under the new Deadlift and holding trunk control late in the half marathon. Cable-based, same stations as Cable Curl/Cable Crunch/Face Pull.
Untracked, ad-hoc alongside the above: Neck Training, Gripper (grip strength).
Cardio Week
3 sessions · mostly running, some elliptical
Session types
| Session | What it covers | Time | Effort |
|---|
| Long easy run | Aerobic base and endurance; keeps legs and tendons used to running | 45-75 min | RPE 3-4 (conversational) |
| Quality run | Speed and top-end fitness. Alternate weekly: tempo (10 min easy, 15-20 min @ RPE 7, 5 min easy) or intervals (10 min easy, 5-6 × 3 min @ RPE 8 with 2 min easy jog, 5 min easy) | 30-40 min | Hard parts RPE 7-8 |
| Easy cardio | Run or elliptical. Extra aerobic work and recovery; elliptical is the low-impact option | 30-45 min | RPE 3-4 (conversational) |
Minimum
2 a week: Long easy run + Quality run (Easy cardio instead of Quality on a tired week)
Ideal
3 a week: all three types
Cap
1 Quality run a week. Want more? Add easy time, never a second hard session