Looking for a science-backed weekly workout routine designed to optimize physical fitness, brain health, and overall human performance?
This protocol provides a balanced approach to fitness by strategically incorporating endurance training, strength training, and recovery practices.
In this post, we will dive into the details of a weekly workout schedule and share the rationale for each exercise.
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Pre-Workout:
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Caffeine: Yerba Mate
Neck Workout: TDS 4-Way Neck Machine
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Science-Backed Workout Routine
Day | Workout | Time | Additional Details |
---|---|---|---|
Sunday | Long endurance workout: 60-75 minute jog or 2-5 hour hike (Zone 2 cardio) | Morning | – Aim for Zone 2 heart rate (able to maintain a conversation) – Can include hills or varied terrain – Optional: Wear a weighted vest or backpack for added resistance |
Monday | Leg resistance training: Squats, leg press, leg curls, calf raises (50-60 minutes after 10-minute warmup) | Morning (e.g., 7:00 AM) | – Alternate monthly between heavier weights/lower reps and moderate weights/higher reps – Aim for 2-3 exercises per muscle group (quads, hamstrings, calves) – Compound movements and isolation exercises |
Tuesday | Heat and cold exposure: 3-5 rounds of 20 minutes | Flexible | – – Cold exposure: 45-50°F (7-10°C) or as cold as tolerable – Can substitute hot bath and cold shower if |
Wednesday | Torso and neck resistance training: Push/pull exercises for chest, shoulders, back, and neck (50-60 minutes) | Morning | – Alternate push and pull exercises (e.g., bench press, rows, shoulder press, pull-ups) – Include neck training for posture and injury prevention – Utilize a variety of rep ranges and weights |
Thursday | Cardiovascular training: 35 minutes of moderate-intensity cardio (75-80% of maximum effort) | Morning | – Maintain a steady pace throughout the workout – Can include running, cycling, swimming, or rowing – Aim for a pace where you’re breathing heavily but not gasping for air |
Friday | High-intensity interval training (HIIT): 8-12 rounds of 20-30 second all-out sprints with 10 seconds rest | Morning | – Can be done on an assault bike, sprinting, or rowing machine – Goal is to reach maximum heart rate during sprints – Helps improve VO2 max and cardiovascular fitness |
Saturday | Arm resistance training: Biceps curls, triceps extensions, dips, plus calf and neck work (50-60 minutes) | Morning (e.g., mid-morning) | – Include exercises for biceps (curls), triceps (extensions, dips), and forearms – Perform calf raises and neck training for balance and injury prevention – Utilize various rep ranges and weights – Can also include some indirect work for the torso muscles |
Above is an exhaustive overview of a weekly workout routine, broken out by day.
Zone 2 Workout
A key component of a science-backed routine is getting 180-200 minutes per week of Zone 2 cardio.
Zone 2 refers to a level of exertion where you’re breathing faster than normal but can still maintain a conversation.
This type of low-intensity, steady-state cardio is crucial for cardiovascular health, cerebrovascular health, and longevity.
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Research suggests we should all be getting anywhere from 150 minutes to 200 minutes per week, with a minimum of zone two cardio for the sake of cardiovascular health and longevity.
Zone 2 cardio doesn’t have to be structured exercise – it can be meshed into daily activities like walking, household chores, or socializing.
The goal is to move more throughout the day consistently.
Strength Training

In addition to cardio, resistance training is vital for building strength, muscle, and optimizing overall fitness.
Research in exercise science suggests a counterintuitive approach to workout volume. When working with lower repetitions and heavier weights, it’s generally more effective to increase the overall volume of sets.
For instance, when performing exercises in the five-repetition range, which is considered low-repetition with heavier weights, it’s often beneficial to complete more sets, such as five sets of five repetitions.
Conversely, when training with higher repetitions, fewer sets can be equally effective. This principle, while perhaps surprising to some, has been supported by various studies in strength training and muscle hypertrophy.
A solid routine includes three strength workouts per week, focusing on different muscle groups each session:
- Monday: Leg workout with exercises like squats, leg press, leg curls, and calf raises. The goal is to lift heavy and really challenge the lower body.
- Wednesday: Torso and neck workout combining pushing and pulling movements. This could include bench press, overhead press, rows, pullups/chinups, and targeted neck strengthening.
- Saturday: Arm workout with biceps curls, triceps extensions, and dips. Calves and neck are also trained again.
It’s a good idea to vary rep ranges monthly, alternating between heavier weights/lower reps and moderate weights/higher reps.
Workouts last 50-60 minutes after a 10-minute warmup.
High-Intensity Interval Training

Once a week, aim to do a high-intensity interval training (HIIT) session.
On Fridays, you could do 8-12 rounds of 20-30 second all-out sprints (on an assault bike or running), aiming to reach maximum heart rate, followed by 10 seconds rest.
In the field of strength training, a principle that often surprises fitness enthusiasts relates to workout volume and repetition ranges. Contrary to common belief, when engaging in low-repetition, high-weight exercises, increasing the number of sets can be advantageous.
A prime example of this approach is the “5×5” method – five sets of five repetitions – which falls within the low-repetition, heavy-weight category. This method emphasizes the importance of higher set volumes when working with more challenging weights.
On the flip side, workouts featuring higher repetitions typically require fewer sets to achieve similar benefits. This inverse relationship between repetition count and set number is a well-established concept in muscle development and strength training protocols.
While this approach may seem counterintuitive at first, it aligns with current understanding in exercise physiology and has been corroborated by numerous studies focusing on muscle growth and strength enhancement.
This type of training efficiently improves VO2 max and cardiovascular fitness.
Sauna and Cold Plunge Active Recovery
On Tuesdays, rather than training, consider deliberate heat and cold exposure to aid recovery and build temperature resilience.
Idea: Alternate between 20 minutes in a hot
The cardiovascular and metabolic benefits of this practice are well-documented in research.
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Heat exposure increases growth hormone, while cold exposure can boost metabolism and help with fat loss.
FAQ
What is Zone 2 cardio?
Zone 2 cardio refers to low-intensity, steady-state cardiovascular exercise where you breathe faster than normal but can still maintain a conversation.
How much Zone 2 cardio should I do per week?
Aim for 180-200 minutes of Zone 2 cardio per week.
How often should I train each muscle group for strength?
Each major muscle group (legs, torso, arms) is trained once per week with a dedicated resistance training session.
Can I customize this workout routine based on my goals?
Absolutely! This workout routine serves as a solid foundation for general fitness and health, but it can be adjusted based on your specific goals. If you’re focusing more on strength and muscle gain, you may want to increase the frequency or volume of your resistance training sessions. If endurance is your primary goal, you can incorporate more Zone 2 cardio or longer HIIT sessions.