From 5 days to 4: New Upper/Lower Program
I’ve been running a 5-day strength split for about half a year. It’s worked, but with marathon training in full swing I need something more efficient. Plus, I like having a fresh set of movements to keep me motivated.
That means cutting lifting back to 4 days per week — while keeping strength, adding variety, and making sure I’ve still got time for work, kids, and life.
The new setup is a classic Upper/Lower split done twice per week. It keeps my core lifts (bench, military press, squat, deadlift, lunges, incline bench, pull-ups) but sprinkles in new movements to keep the muscles guessing.
Here’s the full program:
What’s New
5–6 days → 4 days per week
Legs now trained twice per week
Added fresh movements (rows, split squats, hip thrusts, landmine press, etc.) for variety
More balance between strength maintenance & marathon prep
Here’s the old program for reference 👇
