Day 1: Full Body Strength
Day 2: Sword Technique / Endurance
Day 3: Shoulders / Core / Stability
Day 4: Rest
Day 5: Full Body / Endurance
Day 6: Shoulders / Core / Sword Technique
Day 7: Rest
Strength: 5-8 reps | Hypertrophy: 10-12 reps | Endurance: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm up | Warm up | Warm up | Warm up | Warm up |
| Hack Squats 4sets | Jump Rope 20min | Overhead Press 4sets | Hack Squts 4sets | Overhead Press 4sets |
| Incline Bench Press 4sets | Kenjutsu Drills 1 hour | Lateral Raises 3sets | Incline Bench Press 4sets | Lateral Raises Press 4sets |
| Deadlifts 4sets | Plank 4sets 60sec | Face Pulls 4sets | Deadlifts 4sets | Face Pulls 4sets |
| Pistol Squats 3sets | Run 3-5-10km | Swiss Ball Rollouts 3sets | Kettlebell Swings 3sets | Kenjutsu Drills 1 hour |
| Chin ups 3sets | Shadow Fighting with Bokken 30min | Russian Twists 3sets | Farmer Walks 3sets 50m | Russian Twists 3sets |
| Diamond Push ups 3sets | - | Hanging Leg Raises 3sets | Run 3-5-10km | Hanging Leg Raises 3sets |
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