Sunday: Long endurance workout Hiking, running, Zone 2 cardio for 60-75 minutes, maybe hiking for three hours or so Monday: Leg Resistance Training for Strength and Hypertrophy 10 minutes of warming up 50 minutes of actual work, really hard work Not any longer, since past this point you get increases in cortisol that impede development. Choose a specific muscle group like calves or quadriceps. For each muscle group, try to get that muscle group into a weighted stretch position. For example, a standing calf raise, down at the bottom it’s weighted, plus another exercise where you’re getting the contraction in the shortened position of the muscle. For example, for hamstrings this could be the leg curl, for quadriceps it’s the leg extension machine. Look up specific exercises. Examples: Quadriceps ? Leg extensions + hack squats. Hamstrings ? Leg curls + glute ham-raises Calves ? Standing and seated calf raises Tuesday: Rest Day (heat and cold exposure) Sauna to ice bath. 15-20 minutes in the sauna, then 5 minutes of cold. 3 to 5 rounds of this. Causes 16x growth hormone Wednesday: Torso Day Strengthens muscles of torso, shoulders, and back. Train your neck too. Bench press, incline press, shoulder press, lateral raise Bent over rows, chin-ups, pull-ups, cable crossovers. Push-pull method, go from bench press to chin-ups or similar Don’t do neck bridges because you can slip a disc Thursday: Mild Cardio Run for 30-35 minutes (you could also row for 30-35 minutes) If stuck in a room, dod jumping jacks or something similar Try to breathe only through your nose Friday: High Intensity Cardio Bike really intensely, max out your heart rate 20-30 seconds of full sprint on the AirDyne bike, then 10 seconds of rest Sprint for 20-30 seconds, jog for 10 Saturday: Arms, Calves, Neck Resistance Training Dips, chin-ups, 45-50 minutes