Program Overview
This routine is an ambitious attempt to concurrently build muscle mass (hypertrophy), increase upper body power (calisthenics skills), and prepare for a half-marathon. It utilizes a Modified PPL (Push/Pull/Legs) + Upper/Lower split spread across 7 days. The volume is high, and the inclusion of skill work (handstands/muscle-ups) adds significant central nervous system (CNS) demand.
Weekly Schedule
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Focus
Workout Structure
- Select a day from the left to see the breakdown.
⚡ Coach's Analysis
Reviewing specific days allows us to identify potential interference effects between running and lifting.
*Includes sprint finisher
Week 10 (Est)
Modality Balance
Running Progression
Weekly volume ramp-up over 10 weeks
Volume & Recovery Audit
Deadlift Periodization
Moving from 5x5 volume to heavy singles is an excellent way to peak strength without accumulating excessive hypertrophy fatigue as runs get longer.
The "Day 3 to Day 4" Interference
Day 3 is a heavy leg day (Squats, RDLs, Lunges). Day 4 is a medium run (up to 16km). Running on heavy, damaged legs increases injury risk and alters running mechanics.
Upper Body Volume
Volume is very high (20+ sets per session). Ensure caloric intake supports this, or arm size may actually stall due to overtraining.
Professional Verdict
Is this routine effective?
Yes, but it is unforgiving. It tries to maximize everything at once. For a conditioned athlete with great recovery (food, sleep, stress management), it will yield results. For a beginner or someone with a stressful job, it leads to burnout by Week 4.
Suggested Modification
Swap Day 4 (Run) and Day 5 (Upper Power).
New Flow: Legs (Day 3) -> Upper Body (Day 4) -> Run (Day 5).
This gives your legs 24-48 hours of passive recovery before the medium distance run, ensuring better form and less joint stress.
Requires Elite Recovery