🔱 THE IRON DISCIPLINE: Full-Body Split

Schedule Overview

Day	Focus	Goal	Morning Prehab	Afternoon
MON	Strength & Volume	Maximize Hypertrophy	Ankles + Glute Medius	Strength Workout
TUE	Cardio	Stamina & Endurance	Knees + Ankles	Running/Cycling (Endurance)
WED	Work Capacity	Low-Fatigue Stamina	Glute Medius + Hamstrings	Stamina Workout
THU	Skill	Dynamic Mobility	Knee Stabilizers	Karate (Cardio/Skill)
FRI	Function	Power & Unilateral Strength	Ankles + Glutes	Strength Workout
SAT	Active Recovery	Mobility	Ankles (Light)	Off
SUN	Rest	Recovery	5-Min Mobility Flow	Off

💪 Monday: Volume & Strength Focus ▼

Exercise	Category	Set x Reps	Notes
A. Barbell Back Squat	Leg/Hinge	3 x 6-8	Primary leg movement. Focus on progressive overload.
B. Incline DB Press	Push	3 x 8-10	Primary chest movement.
C. Barbell Row	Pull	3 x 8-10	Primary back movement.
D. Seated Calf Raise	Accessory	3 x 12-15	Calf work.
E. Lateral Raise	Push/Acc.	3 x 12-15	Shoulder width.
F. Triceps Rope Pushdown	Push/Acc.	3 x 10-12	Arm isolation.
G. Cable Machine Hiza Geri	Core/Acc.	2 x 15-20	Lower load, high reps for hip stamina.

🏃 Wednesday: Stamina & Endurance Focus ▼

***Goal: Maximize work capacity and minimize DOMS for Thursday Karate.***

Exercise	Category	Set x Reps	Notes
A. Goblet Squat (S/S)	Leg/Hinge	3 x 15-20	Focus on pace and control. No heavy load.
B. Push-Ups (S/S)	Push	3 x Max Reps (RIR 1)	Focus on sustained effort. Stop 1 rep short of failure.
C. Single-Arm DB Row	Pull	3 x 10-12 (per arm)	Less systemic fatigue than Barbell Row.
D. Band Curl (S/S)	Pull/Acc.	3 x 20-30	High volume, low resistance arm work.
E. Sissy Squats (Bodyweight)	Leg/Acc.	3 x 15-20	Bodyweight only to minimize eccentric damage.
F. Turkish Get-Up	Core/Acc.	3 x 3 (per side)	Smooth movement for stability.
G. Plate Pinch Holds	Accessory	3 x Failure	Grip work is low-impact on Karate mobility.

⚡ Friday: Density & Functional Hypertrophy ▼

Exercise	Category	Set x Reps	Notes
A. Reverse Lunge	Leg/Hinge	3 x 10-12 (per leg)	Unilateral stability and leg hypertrophy.
B. Flat DB Press	Push	3 x 10-12	Moderate load, controlled movement.
C. Cable Row	Pull	3 x 10-12	Focus on rear delt and upper back squeeze.
D. 1-Leg Kettle Bell RDL	Leg/Hinge	3 x 10-12 (per leg)	Hamstring/Glute stability for martial arts.
E. Pallof Press / Anti-Rotation	Core/Acc.	3 x 12-15 (per side)	Excellent for rotational core strength.
F. Rear Shoulder Raises	Push/Acc.	3 x 15-20	Focus on isolation and pump.
G. Hammer Curl (Rope)	Pull/Acc.	3 x 10-12	Arm hypertrophy.
H. One Legged Standing Calf Raise	Accessory	3 x 12-15 (per leg)	Unilateral calf strength.

📝 Recovery and Nutrition Mandate

**POST-WOD FUEL:** Consume protein and carbohydrates within 60 minutes of finishing M/W/F sessions.
**SLEEP:** Prioritize **7-9 hours** of quality sleep for maximal muscle repair.
**HYDRATION:** Maintain high water intake throughout the entire week, especially before Thursday's Karate session.