My Training Program · 8 weeks · 7-day cycle

The Protocol

Legs, push and pull on their own days, an engine day with handstands, and a KB and rings day from the Workout Library. Days 6 and 7 are for running and sport. Sessions take about 60 minutes. Food principles →

Split

Week
Day

The plan

Week

DaySession
Day 1Legs · front squat
Day 2Push · bench, OHP, weighted dips
Day 3Pull · weighted pull-ups, rows
Day 4HIIT + handstands, or a library Engine workout
Day 5KB + rings · a library Functional workout
Day 6Run or sport, optional library Engine workout
Day 7Sport or easy

Run the days in order, starting Day 1 on whatever day suits you. Put anything hard on Day 6 and keep Day 7 easy, because legs come first on Day 1. Every day: some mobility and handstand work.

Progression

A weeks are 1, 3, 5, 7 and B weeks are 2, 4, 6, 8. When every set hits the top of the rep range, add load next time: 2.5 kg upper, 5 kg lower. After week 8, start again at week 1 with your new weights.

Principles

  • Session shape: 8 min warm-up, skill or power block, main lift(s), secondary, two accessory supersets.
  • Push day: bench first, then OHP, then weighted dips. Handstand holds only on push day; HSPU work lives on Day 4.
  • Knees and hamstrings: Nordics on Day 1 every week, plus reverse Nordics or sissy squats.
  • Daily: some mobility and handstand work, outside the main sessions.
  • Rotation for sport: med-ball rotational throws and anti-rotation work every push day.
  • Hinge: RDL in A weeks or hyperextensions in B weeks, never both.
  • Accessories: 1–2 reps short of failure, controlled.