Training Programs

Strength · Conditioning · Longevity

01Beginner

Foundation Phase

Build Your Base

3 days of foundational strength paired with low-intensity Zone 2 conditioning and one sprint day. Movement patterns first — load follows. Better than yesterday, every time.

Day 1 — Strength A

Day 2 — Zone 2 Cardio

Day 3 — Strength B

Day 4 — Zone 2 Cardio

Day 5 — Strength C

Day 6 — HIIT Sprints

Day 7 — Rest / Walk

Day 1 Lower Body Strength — Push Focus Strength ▼

Sets of 3–5 reps at challenging load. Rest 2–3 min between sets. Focus on form over weight — if it's ugly, reduce load.

Main Work

Exercise	Sets × Reps
Goblet Squat Heels under hips, chest up, controlled descent	3 × 5
Romanian Deadlift (RDL) Hinge, not squat — feel the hamstring load	3 × 5
Glute Bridge Drive through heels, full hip extension, 2-sec hold	3 × 8
Lateral Band Walk Resistance band above knees, stay low	3 × 12/side

Accessory

Exercise	Sets × Reps
Standing Calf Raise	2 × 12
Dead Bug Core anti-rotation — slow and deliberate	2 × 8/side

Day 2 Zone 2 Cardio Zone 2 ▼

Zone 2 target: conversational pace — you can speak in full sentences but wouldn't want to sing. Heart rate roughly 60–70% max. Walk, light jog, bike, elliptical, or swim.

Protocol	Duration
Brisk Walk / Easy Jog / Bike Flat terrain preferred; stay conversational the entire time	30–40 min
Cooldown Walk + Full Body Stretch	10 min

Day 3 Upper Body Strength — Push Focus Strength ▼

Same 3–5 rep strength focus. Big push movements today — chest, shoulders, triceps.

Main Work

Exercise	Sets × Reps
Dumbbell Bench Press Control the descent — 3 count down, press up	3 × 5
Dumbbell Overhead Press Standing or seated, brace core throughout	3 × 5
Incline Dumbbell Press	3 × 6
Tricep Pushdown (band or cable)	3 × 10

Core Finisher

Exercise	Sets × Reps
Plank Hold	3 × 20–30 sec
Bird Dog	2 × 8/side

Day 4 Zone 2 Cardio Zone 2 ▼

Zone 2 target: same protocol as Day 2. Optional: try a different modality (bike instead of walk, etc.) to keep it fresh.

Protocol	Duration
Bike / Walk / Elliptical / Swim Stay at conversational pace the whole time	30–45 min

Day 5 Upper Body Strength — Pull Focus Strength ▼

3–5 rep pull focus — back and biceps. These are the movements that create posture, stability, and injury prevention.

Main Work

Exercise	Sets × Reps
Dumbbell Bent-Over Row Hinge at hips, pull elbow to hip, squeeze at top	3 × 5
Seated Cable Row (or Band Row)	3 × 6
Lat Pulldown Pull to chest, slight lean back, elbows to ribs	3 × 6
Dumbbell Bicep Curl	3 × 8

Shoulder Health

Exercise	Sets × Reps
Band Pull-Apart	2 × 15
Face Pull (band)	2 × 12

Day 6 HIIT Sprint Day HIIT ▼

Goal: 3–6 maximal effort sprints on bike, rower, treadmill, or track. Full effort during work. Full recovery during rest. Quality over quantity.

Warm-Up (10 min)

Protocol	Time
Easy cardio on chosen modality	5 min
2 build-up efforts at 50–70%	30 sec each

Sprint Block

1Sprint: 20–30 sec ALL OUT — rest 2 min (walk or easy pedal)

2Sprint: 20–30 sec ALL OUT — rest 2 min

3Sprint: 20–30 sec ALL OUT — rest 2–3 min

4Optional: Sprint 20–30 sec — rest 2–3 min

5Optional: Sprint 20–30 sec — rest 3 min

6Optional bonus sprint if you have it in you

Note: Start with 3 sprints. Add one each week as conditioning improves. If you can't recover fully between sprints, you have enough.

Day 7 Rest / Active Recovery Rest ▼

Full rest or a slow 20–30 min walk. Stretch hips and shoulders. Sleep is training — protect it.

02Intermediate

Build Phase

Stack the Days

4 days of strength, 2 days Zone 2, 1 sprint day. Volume and load increase. The body adapts — that's the point. Push, recover, repeat.

Day 1 — Strength A

Day 2 — Zone 2 Cardio

Day 3 — Strength B

Day 4 — Strength C

Day 5 — Zone 2 Cardio

Day 6 — HIIT Sprints

Day 7 — Rest / Walk

Day 1 Lower Body Strength — Squat Focus Strength ▼

Sets of 3–5 reps at heavy load. Rest 2–3 min. If you can do more than 5 with good form, increase the load next week.

Main Work

Exercise	Sets × Reps
Back Squat or Front Squat Bar path stays over mid-foot; depth below parallel	4 × 5
Romanian Deadlift Hinge focus; maintain tension throughout the descent	4 × 5
Bulgarian Split Squat Rear foot elevated, front knee tracks over toes	3 × 8/side
Hip Thrust or Glute Bridge	3 × 10

Accessory

Exercise	Sets × Reps
Walking Lunge	2 × 12/side
Standing Calf Raise	3 × 12

Day 2 Zone 2 Cardio Zone 2 ▼

Zone 2 target: conversational pace. 60–70% max heart rate. The foundation of aerobic fitness — boring but essential.

Protocol	Duration
Brisk Walk / Easy Jog / Bike / Row Stay in zone the entire time — no surges	35–50 min
Cooldown + Full Body Stretch	10 min

Day 3 Upper Body Strength — Push Focus Strength ▼

Heavy push: chest, shoulders, triceps. Focus on the eccentric — slow descent builds more muscle than bouncing out of the bottom.

Main Work

Exercise	Sets × Reps
Bench Press 3-second descent, explosive press	4 × 5
Overhead Press	4 × 5
Incline Dumbbell Press	3 × 8
Dumbbell Lateral Raise	3 × 10
Tricep Pushdown / Skull Crusher	3 × 10

Core

Exercise	Sets × Reps
Pallof Press	3 × 10/side
Hanging Knee Raise or Ab Wheel	3 × 8

Day 4 Upper Body Strength — Pull Focus Strength ▼

Heavy pull: back, biceps, rear delts. Posture is built here — invest in these movements.

Main Work

Exercise	Sets × Reps
Barbell Row Chest supported or bent over; squeeze shoulder blades at top	4 × 5
Weighted Pull-Up or Assisted Pull-Up	4 × 5
Seated Cable Row	3 × 8
Face Pull	3 × 12
Dumbbell Bicep Curl	3 × 10

Day 5 Zone 2 Cardio Zone 2 ▼

Same protocol — stay in zone. Your aerobic engine is built session by session.

Protocol	Duration
Any modality — mix it up	40–55 min

Day 6 HIIT Sprint Day HIIT ▼

Goal: 4–6 sprints. Full recovery between each (2–3 min). If you're not recovered, you haven't earned the sprint.

Warm-Up (10–15 min)

Protocol	Time
Easy cardio	5 min
Progressive build-ups	3 × 30 sec builds to 80%

Sprint Block

1Sprint: 20–30 sec ALL OUT — rest 2–3 min

2Sprint: 20–30 sec ALL OUT — rest 2–3 min

3Sprint: 20–30 sec ALL OUT — rest 2–3 min

4Sprint: 20–30 sec ALL OUT — rest 2–3 min

5Optional: Sprint — rest 2–3 min

6Optional bonus sprint

Programming note: These sprints are hard. If you're not recovering between sessions, reduce to 3–4 sprints. Consistency beats max effort.

Day 7 Rest / Active Recovery Rest ▼

Full rest day. Walk if you want, stretch if you need it. Sleep is when you get stronger — prioritize 7–9 hours.

03Advanced

Peak Phase

Precision Engineered

5 days strength, 2 days Zone 2, 2 sprint days. Periodized loading. High frequency strength work. This is what happens when consistency meets intelligent programming.

Day 1 — Strength A

Day 2 — Strength B

Day 3 — Zone 2 Cardio

Day 4 — Strength C

Day 5 — Strength D

Day 6 — Zone 2 + HIIT

Day 7 — Rest / Walk

Day 1 Lower Body — Squat & Hinge Strength ▼

Heaviest session of the week. Build to a top set — you don't have to max out every session, but you should test your limit periodically.

Main Work

Exercise	Sets × Reps
Back Squat Build to heavy 3–5 or top single (RPE 8–9)	4+ × 3–5
Romanian Deadlift	4 × 5
Bulgarian Split Squat	3 × 8/side
Leg Press or Hack Squat	3 × 10

Accessory

Exercise	Sets × Reps
Reverse Lunge	2 × 10/side
Calf Raise	4 × 12

Day 2 Upper Body — Bench & Row Strength ▼

Push/pull balance. Equal volume for pushing and pulling to maintain shoulder health long-term.

Main Work

Exercise	Sets × Reps
Bench Press Build to heavy 3–5 or top single	4+ × 3–5
Weighted Pull-Up	4 × 5
Overhead Press	4 × 5
Barbell Row	3 × 8
Dumbbell Incline Press	3 × 8

Accessory

Exercise	Sets × Reps
Face Pull	3 × 15
Tricep Pushdown	3 × 12
Bicep Curl	3 × 12

Day 3 Zone 2 Cardio Zone 2 ▼

Your aerobic base is the foundation. This session builds capillary density, mitochondrial mass, and metabolic flexibility.

Protocol	Duration
Zone 2 steady state Choose any modality; stay strict to zone	45–60 min

Day 4 Lower Body — Quad Focus Strength ▼

Quad-dominant. Knee-dominant vs. hip-dominant split keeps joints healthy and muscles balanced.

Main Work

Exercise	Sets × Reps
Front Squat or Goblet Squat Tempo: 3-0-3 (descent, pause, ascent)	4 × 5
Leg Press (high rep)	4 × 10
Walking Lunge	3 × 12/side
Leg Extension	3 × 12

Core

Exercise	Sets × Reps
Ab Wheel Rollout	3 × 10
Pallof Press	3 × 10/side

Day 5 Upper Body — Overhead & Pull Strength ▼

Overhead press and vertical pull emphasis. Shoulder health is non-negotiable at this volume.

Main Work

Exercise	Sets × Reps
Overhead Press	4 × 5
Pull-Up or Lat Pulldown	4 × 6
Dumbbell Shoulder Press	3 × 8
Seated Cable Row	3 × 10
Lateral Raise	3 × 12

Accessory

Exercise	Sets × Reps
Face Pull	3 × 15
Band Pull-Apart	3 × 20

Day 6 Zone 2 + HIIT Combo HIIT ▼

Extended session: Zone 2 base followed by sprint block. Mimics real-world energy system demands — sustain then surge.

Zone 2 Block

Protocol	Duration
Zone 2 steady state	30–40 min

Sprint Block

Protocol	Work / Rest
Sprint 1	20–30 sec / 2–3 min
Sprint 2	20–30 sec / 2–3 min
Sprint 3	20–30 sec / 2–3 min
Sprint 4	20–30 sec / 2–3 min
Sprint 5 (optional)	20–30 sec / 2–3 min

Note: This is a high-demand session. If fatigue is accumulating from the week, drop to 3 sprints and protect the Zone 2 base.

Day 7 Rest / Active Recovery Rest ▼

Full rest. Foam roll if needed. Light walk optional. This day earns the next week — don't skip it.

Training Programs

Build Your Base

Stack the Days

Precision Engineered

Program Philosophy