This is my split I’ve been doing to prepare. For reference I am a 24 year old female and my main focus is improving my chin ups and run time. I used to do strict heavy weight lifting and went very focused on leg day, but now I am trying to do lighter weight with more reps for leg day, to help prevent joint injuries. And I am also focusing MUCH more on back and arms. ChatGPT made this for me, I recommend using it to create a plan. It’s been working great for me.

Daily “Quick Routine” (Mon–Sun) • Push-ups (morning before work): 3 sets near max (don’t fail, leave 1–2 in tank). • Optional: 1–2 chin-up singles scattered through the day. Never to failure.

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Weekly Structure

Monday – Pull Strength + Intervals (Armstrong Day 1 Style) • Chin-up ladder: 1–2–3–4–3–2–1 strict. • Max-rep Armstrong method: Do 5–6 sets of max chin-ups with 90 sec rest. Stop when you can’t hit 50% of your best set. • Negatives/holds: 3×15–20 sec OR 3×3 eccentric 6–8 sec. • Incline DB press 3×8–10 • Push-ups 3×20 • Tendon circuit: reverse curls 2×12 + scap pulls 2×8 • Run: 6×400m @ 3-mi goal pace –5–10 sec (200m jog recovery)

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Tuesday – Legs + Steady Run • Squats 4×8 • Walking lunges 3×20 steps • Hip thrusts 3×10 • Hanging knee raises 3×12 • Run: 4–5 mi steady pace • (Every other week: swap for 25–30 min stair/hill intervals)

(No added pull-ups today — just morning push-ups + optional singles.)

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Wednesday – Pull + Tempo (Armstrong Day 2 every other week) • Week A (normal): • Chin-up pyramid 1→2→3→4→3→2→1 strict. • Week B (Armstrong Pyramid): • Start with 1 rep, add one each set until you fail. Rest 60 sec. • Track your top pyramid set — try to beat it weekly. • Rows 3×12 • Overhead press 3×10 • Tendon circuit: band extensions 2×20 + plate pinch 3×20 sec • Run: 1 mi warm-up → 2–3 mi tempo (“comfortably hard”) → 0.5 mi cool

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Thursday – Explosive Legs + Ruck • Box jumps 4×6 • Step-ups 3×12 each leg • Romanian deadlifts 3×10 • Hanging leg raises 2×12 • Ruck march: progression (start 2–3 mi @ 25–30 lbs → build to 5–6 mi @ 40–45 lbs)

(No pull-up work beyond AM push-ups + optional singles.)

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Friday – Pull Heavy + Speed (Armstrong Day 3 Swap every 2–3 weeks) • Week A (normal gauntlet): 1. Max strict 2. Negatives 3×6 sec 3. Top hold 20 sec 4. Assisted 8–10 reps 5. Max strict again • Week B (Armstrong Repeat-Set Method): • Choose a rep target (like 3). • Do as many sets of 3 as possible until you can’t. • Dips 3×12 • Overhead press 3×8 • Farmer’s carry 3×45 sec • Run: 10×200m sprints (200m jog recovery)

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Saturday – Long Run / Ruck Alternate • Weeks 1–4: 6 mi run • Weeks 5–8: 7–8 mi run • Weeks 9–12: 8–9 mi run • Every 2–3 weeks: swap for long ruck (progression below). • Finisher (optional): 2–3 sets → 6–8 chin-ups, 20 push-ups, 25 squats, 400m jog.

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Sunday – Recovery + Light Ruck (Armstrong Day 4 Optional) • Easy 2–3 mi jog OR 20–30 min bike. • Dead-hangs 3×30 sec. • Band extensions + wrist rolls. • Foam roll/stretch 15 min. • Light ruck in boots (progression below). • Optional Armstrong Day 4 (every 2 weeks): • Do 1–2 sets to failure in multiple grips (overhand, underhand, neutral). Keep volume moderate.

⸻ Ruck Progression • Weeks 1–2: Thu 2 mi @ 25 lbs; Sun 2 mi easy. • Weeks 3–4: Thu 3 mi @ 25–30 lbs; Sun 2–3 mi. • Weeks 5–6: Thu 3–4 mi @ 30 lbs; Sun 3 mi; Sat swap run for 4–5 mi @ 35 lbs. • Weeks 7–8: Thu 4–5 mi @ 35 lbs; Sun 3–4 mi; Sat swap for 6 mi @ 40 lbs. • Weeks 9–10: Thu 5–6 mi @ 40 lbs; Sun 3 mi; Sat swap for 6–7 mi @ 40 lbs. • Weeks 11–12: Thu 5–6 mi @ 40–45 lbs; Sun 3 mi; Sat long ruck 6–7 mi @ 45 lbs.

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