First 8-Week Programme
3× Strength, 2× Run/Walk, daily mobility (10–15 min), weekend optional walk or mobility. AMRAP/circuit days step aside for 8 weeks — not because they're bad, but because your calves and aerobic base need uninterrupted attention first. Conditioning returns in Phase 2.
| Mon | Tue | Wed | Thu | Fri | Sat / Sun |
|---|---|---|---|---|---|
| Strength A + mobility | Run/Walk (Zone 2) + calf work | Strength B + mobility | Run/Walk (Zone 2) + calf work | Strength C + mobility | Optional easy walk + mobility |
Add or remove exercises freely — your changes are saved in this browser. Click "Reset" on any day to restore the original programme.
Strength A
Strength B
Strength C
Start conservatively on new movements (Bulgarian split squat, Romanian deadlift, lateral raises, incline press, dips, face pulls) — 2–3 reps in reserve for the first 2 weeks. Continue your existing progression on bench and deadlift since it's already working.
Rebalanced for more even upper/lower split: each day now runs roughly 3 lower-body/calf moves to 3 upper-body moves plus one core move — up from a lower-body-heavy 4:2 split. Calf/tib work and the primary compounds (squat, deadlift, split squat) stayed untouched; only true accessory slots were swapped, so the calf-strengthening priority isn't diluted.
Run/Walk Days — Tuesday & Thursday
| Weeks | Total | Structure |
|---|---|---|
| 1–2 | 20 min | 3 min easy jog / 2 min walk, repeat |
| 3–4 | 25 min | 5 min jog / 2 min walk, repeat |
| 5–6 | 30 min | 8 min jog / 2 min walk, repeat |
| 7–8 | 30–35 min | Mostly continuous easy jog; walk only if calves flag |
Warm-up: 5 min brisk walk, ankle circles, calf raises ×15, high-knee marching ×10/side.
Cool-down: 5 min walk, calf stretch (straight + bent knee) 30s/side, seated toe pulls.