Core Framework

  • 5×/week execution

  • Three pillars: Sauna, Weightlifting, Walking

  • Ab/Core Volume (fixed across A & B Rotating workouts)

Sauna & Walking Protocols

  • Sauna: 30 minutes @ 160–165°F (Pre-lift)

  • Outdoor Walks: ~4-4.5 miles, 16-17.5 min/mile pace, ~250 ft climb, average HR ~105 bpm

 

Workout A Exercise Sets × Reps Weight
Leg Press 3 × 20 300 lb
Lat Pulldown 3 × 20 225 lb
Seated Bench Press 3 × 20 225 lb
Torso Rotation Machine 200 reps 135 lb
Ab-X Crunch Machine 300 reps BW
Back Extension 100 reps 130 lb
Workout B Exercise Sets Weight
Shoulder Press 3 × 20 230 lb
Seated Row 3 × 20 175 lb
Shoulder Shrugs 3 × 20 70 lb/h
Torso Rotation Machine 200 reps 135 lb
Ab-X Crunch Machine 300 reps BW
Back Extension 100 reps 130 lb