Hashira Training Program

Program Description

No nonsense 4x per week Upper/Lower split for strength and hypertrophy based on Jeff Nippard’s “The Muscle Ladder”. ⸻ General Warm-Up • 5 minutes: Light cardio on your choice (e.g. rowing machine) • Arm swings: 10 reps • Arm circles: 10 reps • Front-to-back leg swings: 10 reps per side • Side-to-side leg swings: 10 reps per side • External rotations (cable or band): 10 reps per side ⸻ Exercise-Specific Warm-Up • 1 warm-up set (isolation cable / machine lifts): ~60 % of planned working weight for 6–10 reps • 2 warm-up sets (body-weight & dumbbell lifts): Set 1: ~50 % of planned working weight for 6–10 reps Set 2: ~70 % of planned working weight for 4–6 reps • 3 warm-up sets (compound & barbell lifts): Set 1: ~45 % of planned working weight for 6–10 reps Set 2: ~65 % of planned working weight for 4–6 reps Set 3: ~85 % of planned working weight for 3–4 reps ⸻ Typical rest times • Compound & barbell: 3–4 minutes • Body-weight & dumbbell: 2–3 minutes • Isolation (cable / machine): 1–2 minutes • Supersets: ~30 seconds ⸻ 🏃Cardio and 🧘mobility • mobility / flexibility routines can be done before sleep after training sessions (never before) • cardio best scheduled on days after Lower-body training days ⸻ 🥗Nutrition & 💤Sleep • 1.6-2.2 g of protein per kg of body weight • minimum 7 hours of sleep every night ⸻ Prerequisites & Deload: • this is an intermediate (sophomore)-level Hashira Training Program that requires solid foundations and dedication • it prioritises sustainability, proper technique always comes first! • the program is designed to be run over the course of a year in 12-week cycles, with a deload week on every 13th week before starting the next cycle

Program Overview