Hashira Training Program

No nonsense 4x per week Upper/Lower split for strength and hypertrophy based on Jeff Nippard’s “The Muscle Ladder”.

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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

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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

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Typical rest times:
	•	Compound & barbell: 3–4 minutes
	•	Body-weight & dumbbell: 2–3 minutes
	•	Isolation (cable / machine): 1–2 minutes
	•	Supersets: ~30 seconds

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🏃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 and 💤sleep:

	•	1.6-2.2 g of protein per kg of body weight
	•	minimum 7 hours of sleep every night

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Barbell Row

Lateral Raise (Dumbbell)

Pull-Up (Weighted)

Pec Deck (Machine)

Neck Curl

Upper 1

Sumo Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Seated Calf Raise

Cable Crunch

Shrug (Trap Bar)

Lower 1

Lat Pulldown (Neutral Grip)

Overhead Press (Barbell)

Dumbbell Row

Bench Press (Dumbbell)

Neck Extension

Reverse Pec Deck

Upper 2

Squat (Barbell)

Hyperextension

Leg Extension

Leg Curl

Standing Calf Raise

Leg Raise (Captain's Chair)

Farmer's Walk (Weighted)

Lower 2

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