Day 1 — Chest & shoulders
| Exercise |
Sets × reps |
% 1RM |
Novice |
Intermediate |
Advanced |
Elite |
Rest |
| Treadmill intervals — 1km @ 5K pace |
4 × 1km |
— |
5:16 |
4:30 |
3:57 |
3:32 |
120s |
| Leg raise (reps) |
3 × 20 |
— |
12 |
31 |
55 |
80 |
45s |
| Machine shoulder press |
3 × 10 |
75% |
88 |
142 |
208 |
283 |
120s |
| Smith machine incline bench press |
3 × 10 |
75% |
119 |
160 |
206 |
255 |
120s |
| Dumbbell lateral raise (per DB) |
3 × 10 |
75% |
18 |
32 |
49 |
69 |
60s |
| Dip (reps) |
3 × 10 |
— |
10 |
20 |
32 |
44 |
120s |
| Machine reverse fly |
3 × 10 |
75% |
84 |
126 |
178 |
235 |
60s |
| Machine fly |
3 × 10 |
75% |
119 |
169 |
231 |
300 |
60s |
Treadmill speed per level (set incline to 1%):
| Level |
1km time |
Treadmill speed |
| Novice |
5:16 |
11.4 km/h |
| Intermediate |
4:30 |
13.3 km/h |
| Advanced |
3:57 |
15.2 km/h |
| Elite |
3:32 |
17.0 km/h |
Day 2 — Back, arms & legs
| Exercise |
Sets × reps |
% 1RM |
Novice |
Intermediate |
Advanced |
Elite |
Rest |
| Elliptical (warmup) |
10:00 |
— |
— |
— |
— |
— |
60s |
| Decline crunch (reps) |
3 × 12 |
— |
14 |
30 |
48 |
67 |
45s |
| Barbell reverse curl |
3 × 10 |
75% |
46 |
75 |
110 |
149 |
60s |
| Cable wrist curl |
3 × 10 |
75% |
38 |
83 |
145 |
221 |
45s |
| Pull-up (reps) |
3 × 5 |
— |
7 |
14 |
22 |
31 |
120s |
| Machine hip abduction |
3 × 10 |
75% |
122 |
190 |
273 |
366 |
60s |
| Barbell squat |
5 × 5 |
87% |
184 |
247 |
320 |
399 |
120s |
| Dead hang (sec)* |
3 × max |
— |
20s |
60s |
90s |
120s+ |
60s |
| Barbell curl |
3 × 10 |
75% |
61 |
89 |
123 |
160 |
60s |
| Dumbbell hammer curl (per DB) |
3 × 10 |
75% |
31 |
45 |
63 |
83 |
60s |
Thermal protocol (both days)
| Step |
When |
Temp |
Duration |
| Cold bath |
Before (leave ~20–30 min gap + warm-up before lifting) |
10–15°C (50–59°F) |
2–5 min |
| Hot bath |
After workout |
39–40°C (102–104°F) |
5 min |
| Sauna |
After hot bath (dry off fully first) |
80–90°C (176–195°F) |
10 min |