Weekly schedule
MON
Push
Upper Push
Chest · Shoulders · Triceps
Dumbbell bench press4 × 8-10
Overhead dumbbell press3 × 10-12
Incline dumbbell press3 × 10-12
Lateral raises3 × 15
Tricep overhead extension3 × 12-15
Diamond push-ups3 × failure
TUE
Cardio
Zone 2 Run + Core
45 min easy · Core circuit
Zone 2 run (conversational pace)45 MIN
Plank holds3 × 45s
Lying leg raises3 × 15
Bird dog3 × 10/side
Dead bug3 × 10
WED
Pull
Upper Pull
Back · Biceps
Pull-ups (or band pull-downs)4 × 6-10
Chest-supported dumbbell row4 × 10-12
Single-arm dumbbell row3 × 12
Face pulls (resistance band)3 × 15
Bicep curl3 × 12
Hammer curl3 × 12
THU
Full
Full Upper + Core
Compounds · Core circuit
Arnold press3 × 10
Floor Y-T-W raise3 × 12 each
Dumbbell floor press3 × 12
Tricep dips (chair)3 × 12
Weighted core circuit3 rounds
FRI
Rest
Active Recovery
Light walk · Mobility
Light walk or stretching20-30 MIN
Foam rolling / mobility workoptional
SAT
HIIT
Zone 2 + Hypertrophy
Easy run · Push-pull superset
Zone 2 run (conversational pace)30 MIN
DB press → DB row superset4 × 12
Bicep curl → Tricep ext superset4 × 12
Lateral raise → Face pull superset3 × 15
SUN
Rest
Full Rest
Sleep · Recover · Grow
Sleep priority (7–9 hrs)mandatory
Optional yoga / light walkoptional
Daily nutrition targets
~2300
Calories
~180g
Protein
~210g
Carbs
~65g
Fat
Adjust ±200 cal based on your weight. Increase on hard training and long run days.
Sample daily meals
Breakfast
7:00 am
4 whole eggs + 2 whites scrambled · ½ cup oats with berries · black coffee
560
kcal
40g
protein
42g
carbs
18g
fat
Mid-morning snack
10:00 am
1 cup Greek yogurt (0% fat) + 1 scoop whey protein · 15 almonds
340
kcal
42g
protein
15g
carbs
10g
fat
Lunch
1:00 pm
200g grilled chicken breast · large spinach salad with olive oil + lemon · 1 cup quinoa or brown rice
610
kcal
52g
protein
58g
carbs
14g
fat
Pre-workout snack
4:30 pm
1 banana · 1 rice cake with 1 tbsp almond butter (skip on rest days)
240
kcal
5g
protein
38g
carbs
8g
fat
Dinner / post-workout
7:00 pm
200g salmon or lean beef · 2 cups roasted vegetables (broccoli, peppers, zucchini) · 1 medium sweet potato
560
kcal
44g
protein
46g
carbs
16g
fat
Evening (optional)
9:30 pm
1 cup cottage cheese or casein shake — slow-digesting protein for overnight muscle repair
160
kcal
28g
protein
6g
carbs
2g
fat
⚠️ MRI Notice — May 2026
Your MRI shows a disc protrusion in your spine. Three exercises have been suspended and replaced with safer alternatives. Specialist appointment: May 8. Get clearance before reintroducing suspended exercises.
Russian twists
Renegade row
Bent-over row
HIIT intervals
Weekly split
4
Strength days
2
Cardio days
3
Core sessions
2
Rest days
Equipment to buy
Adjustable dumbbells
Most important purchase. Cover 5–50 lbs for all exercises.
Doorframe pull-up bar
Pull-ups, chin-ups, and hanging core work.
Resistance bands (set)
Face pulls, band rows, warm-ups and mobility.
Flat bench or chair
Bench press, dips, incline work.
Training principles
01
Progressive overload, every week
Add a rep, add weight, or cut rest time each week. If you lift the same weights forever, nothing changes. Track every session.02
Pull-up is king
The single best upper body exercise for a runner's physique. Start with band assistance if needed — make this your priority lift.03
Zone 2 pace check
You should hold a full conversation comfortably. This is your fat-burning window — not an ego run. 65–70% max heart rate.04
Keep running, don't overdo it
Off-season running maintains your aerobic base and aids fat burning. Excessive cardio eats into muscle — two sessions per week is the sweet spot.05
Sleep is the real supplement
7–9 hours mandatory. Cortisol from poor sleep deposits fat in the abdominal area and kills muscle-building hormones.06
Track progress correctly
Don't just weigh yourself. Take weekly waist measurements and monthly progress photos — the scale can stay flat while your body recomps significantly.Nutrition principles
07
Protein is non-negotiable
Hit your protein target every day — 0.9–1g per pound of bodyweight. In a deficit it preserves muscle; with training it drives growth.08
Time carbs around training
Eat carbs before and after workouts and runs. On rest days, reduce carbs slightly and let healthy fats fill the gap.09
Belly fat = total body fat
You cannot spot-reduce. As your total body fat percentage drops from the deficit, your belly is the first place you'll notice it.10
Limit alcohol & drink water
Alcohol halts fat oxidation for hours. Drink 3–4L of water daily, adding 500ml per hour of running.Expected timeline
WEEKS 1–3
Adaptation. Strength rising, scale may stay flat. Stay consistent.
WEEKS 4–8
Visible belly fat reduction. Upper body definition emerging.
WEEKS 9–12
Noticeable muscle changes. Waist measurably smaller.
WEEK 12+
Reassess — increase weights, adjust calories to new body.
🧘 Disc-Specific Routine
Designed for your disc protrusion — these poses decompress the spine, release the tight muscles that aggravate discs, and build the deep stability that protects you long-term. Do this every evening, ideally before bed.
⏱ 20 min total
🌙 Best before bed
7 × week
7
days/week
20
minutes
7
poses
The routine — do in order
01
Cat-Cow
Why it helps: Gently pumps fluid back into the disc and mobilizes every lumbar vertebra. This is the single most recommended exercise for disc health by spinal physiotherapists worldwide.
How to do it
1Start on all fours — wrists under shoulders, knees under hips, back flat and neutral.
2CAT: Exhale and round your spine toward the ceiling. Drop your head. Hold 2 seconds.
3COW: Inhale and let your belly drop, lift your head and tailbone. Hold 2 seconds.
4Flow between the two slowly and rhythmically for 2 minutes — about 15–20 cycles.
Beginner tipMove at the pace of your breath. Never force the range — just let it open naturally with each exhale and inhale.
02
Child's Pose
Why it helps: Passively decompresses the lumbar spine — the vertebrae gently separate, releasing pressure on the disc. The longer you hold, the more therapeutic benefit you get.
How to do it
1From all fours, sink your hips back toward your heels, keeping knees apart (hip-width or wider).
2Walk your hands forward along the mat until your arms are fully extended and your forehead rests on the floor.
3Let everything go — no muscle tension. Breathe slowly and deeply into your lower back.
4Hold for 90 seconds. You can do two rounds with a brief rest between.
Beginner tipIf your hips don't reach your heels, place a folded blanket or pillow between your thighs and calves for support.
03
Supine Knee to Chest
Why it helps: As a marathon runner with a desk job, your psoas and hip flexors are chronically tight. When tight, they pull the lumbar vertebrae forward, increasing pressure on the disc. This releases that tension directly.
How to do it
1Lie flat on your back on a mat, legs extended, lower back in contact with the floor.
2Bend your right knee and hug it toward your chest with both hands. Keep the left leg flat.
3Hold for 30 seconds, breathing normally. Feel the release in the lower back and hip.
4Switch sides. Repeat twice per side — 30 seconds each.
Beginner tipDo not force the knee toward your chest. Let the weight of your arms gently draw it in — gravity does the work.
04
Bridge Pose
Why it helps: Strengthens the glutes and lumbar extensors — the muscles that hold your spine in its natural curve. Weak glutes are one of the most common contributors to disc problems, especially in runners.
How to do it
1Lie on your back with knees bent, feet flat on the floor hip-width apart, arms at your sides.
2Press your feet into the floor, squeeze your glutes, and lift your hips toward the ceiling.
3Your body should form a straight line from knees to shoulders. Do not overextend.
4Hold for 5 slow breaths (about 30 seconds), lower gently, rest 10 sec. Do 5–6 rounds.
Beginner tipFocus on squeezing your glutes at the top — not just lifting with your lower back. The glutes should do the work, not the spine.
05
Thread the Needle
Why it helps: Gently rotates the thoracic spine (mid-back) and releases tension in the neck — targeting both areas shown in your MRI. The rotation is passive, meaning no compressive disc force is involved.
How to do it
1Start on all fours. Raise your right arm to the ceiling, opening your chest.
2Slowly slide your right arm under your body (between left arm and left knee) along the floor.
3Rest your right shoulder and ear on the mat. Your left arm can extend forward or remain on the floor.
4Hold for 30–45 seconds, breathing deeply into the upper back. Switch sides.
Beginner tipNever force the rotation — let gravity melt your shoulder toward the floor over the hold. The release comes with time and breath, not force.
06
Sphinx Pose
Why it helps: This is the cornerstone of the McKenzie Method — a clinically validated physiotherapy protocol for disc protrusions. The gentle spinal extension actually encourages the protruded disc material to migrate back toward center over time.
How to do it
1Lie face down on a mat. Place your forearms on the floor with elbows directly under your shoulders.
2Press your forearms gently into the mat to lift your upper chest. Your hips and pelvis stay on the floor.
3Keep your neck in a neutral position — gaze forward and slightly down, not up.
4Breathe slowly and hold for 60–90 seconds. Lower gently. Repeat twice.
Key noteIf you feel pain radiating down your legs or arms during this pose, stop immediately and inform your specialist. For most people with disc protrusions it feels relieving — not painful.
07
Legs Up the Wall
Why it helps: Drains fluid and lactic acid from your legs (critical for marathon runners), completely unloads the entire spine, and activates the parasympathetic nervous system — reducing cortisol that contributes to belly fat and inflammation.
How to do it
1Sit sideways against a wall, then swing your legs up as you lower your back to the floor.
2Scoot your hips as close to the wall as comfortable. Legs rest straight against the wall.
3Arms relax at your sides, palms up. Close your eyes and breathe slowly and deeply.
4Stay for 5 minutes. This is your reward — let your body completely recover.
Beginner tipPlace a folded blanket under your hips for extra lumbar support if needed. After 5 minutes you should feel noticeably lighter in your legs and calmer overall.
Bonus — for your neck (do anytime)
+
Chin Tuck
Why it helps: Counteracts the forward head posture from desk work and running, which directly compresses cervical discs. Strengthens the deep cervical flexors that support and protect the neck disc shown in your MRI.
How to do it
1Sit tall in a chair with your back straight. Relax your shoulders.
2Gently draw your chin straight back — as if making a double chin. Your head moves backward, not downward.
3Hold for 3 seconds. Feel the gentle stretch at the base of your skull.
4Release and repeat 10 times. Do this 2–3 times per day, especially after long desk sessions.
Beginner tipThink of this as sliding the back of your head along the ceiling — the motion is purely horizontal, not a nod. Set a phone reminder to do this every hour at your desk.