☀️ Daily Three (2 min · morning · every day)
Two minutes first thing in the morning — massively reduces stiffness. Non-negotiable.
Log Session
Rest between sets:
heavy compounds (≤6 reps) 3 min · moderate (7–10) 2 min · accessories (11+) 60–90 s · KB swings 30 s · VO2max intervals 4 min
Warm-up (5–8 min · dynamic only — no static stretching pre-lift)
Lift Sets
Cardio Blocks
Daily Metrics
Recent Days
Macros
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Session History
Where You Are
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Your Goals
Primary — Longevity & Healthspan
Build the aerobic engine and strength base that keep you functional and independent into your 70s and 80s. Cardio fitness (VO2max) is the single strongest predictor of all-cause mortality — more than smoking, diabetes, or hypertension.
Lean Bulk — Muscle Gain
Build muscle mass with a clean caloric surplus (~350–450 kcal above maintenance on lift days). High protein (~210 g/day), more carbs to fuel training and recovery, progressive overload driving adaptation. Expect modest fat gain alongside muscle — that's the tradeoff and it's manageable.
Joint Health First
Achilles tendinopathy and low-back sensitivity shape every exercise selection and load ramp. No running. No plyometrics. Isometrics and heavy slow resistance for the Achilles (Alfredson/Beyer protocol). Back squats held until lumbar is fully resolved.
16-Week Roadmap
4 weeks build → 1 week deload, repeated. At week 16 we reassess and design the next block.
Phase 1 — Foundation
Weeks 1–4
Restore movement patterns. Find working loads. Build the Zone 2 aerobic base. Rep ranges stay moderate (8–12), loads conservative, RIR targets 2–3. No VO2max intervals yet — aerobic base must precede high-intensity work or you're building intensity on a weak engine.
Deload
Week 5
Volume −40%, load −20%, cardio maintained. Mandatory — not optional. Supercompensation (the actual strength gain) happens during recovery, not during the training stimulus.
Phase 2 — Build
Weeks 6–9
Full volume (12–16 sets per muscle/week). Introduce VO2max intervals (4×4 min at near-maximal effort, 4 min recovery). Progressive overload via RIR autoregulation. Zone 2 base is now established — adding the high-intensity top-end creates the full polarized stimulus.
Deload
Week 10
Same protocol as Week 5.
Phase 3 — Intensify
Weeks 11–14
Push top-set intensity into the 5–8 rep range for main lifts. Longer Zone 2 sessions (up to 90 min Saturday). VO2max intervals extend to 5 rounds once 4×4 is comfortable. Strength peaks here.
Deload
Week 15
Final taper before reassessment week.
Phase 4 — Peak & Reassess
Week 16
Test week. New estimated 1RMs from top sets. New VO2max estimate. DEXA or body comp recheck. Side-by-side with Week 1 data. Use results to design the next 16-week block — which may look very different depending on where you land.
Weekly Structure
MON
Lower A
Trap-bar deadlift · Front squat · Bulgarian split squat · RDL · Calf raise · Core
TUE
Upper A — Push
Bench press · Incline DB · OHP · Weighted dips · Triceps · Core
WED
Zone 2 + Stability
45 min bike/rower at conversational pace · Turkish get-up · Dead bug · Bird dog · Pallof press
THU
Lower B
Belt squat · Leg press · Walking lunge · Leg curl · Calf raise · Core
FRI
Upper B — Pull
Weighted pull-ups · Chest row · Cable row · Face pull · Curls · Farmer carry
SAT
Long Zone 2
60–70 min bike · Couch stretch · 90/90 hip · Thoracic rotations · Calf isometric
SUN
Rest
Daily Three mobility routine only
How Progression Works
With RIR logged
All sets hit target reps at RIR ≥ 2 → +2.5% load next week
Hit reps at RIR 0–1 → hold load (too close to failure to push)
Missed by more than 1 rep → −5% load
Hit reps at RIR 0–1 → hold load (too close to failure to push)
Missed by more than 1 rep → −5% load
Without RIR (reps only)
Hit all prescribed reps → +2.5% load
Missed by more than 1 rep → −5% load
Missed by 1 → hold load
Missed by more than 1 rep → −5% load
Missed by 1 → hold load
Automatic deload triggers
Every 5th week (scheduled)
Resting HR up >7 bpm for 3+ days vs. 30-day baseline
HRV down >15% from baseline
Sleep average below 6.5 hrs/week
Resting HR up >7 bpm for 3+ days vs. 30-day baseline
HRV down >15% from baseline
Sleep average below 6.5 hrs/week
The Science
All programming decisions are grounded in peer-reviewed research. These are the primary sources.
Peter Attia — Longevity framework
4-pillar model (strength, stability, aerobic efficiency, anaerobic capacity). Quantified the VO2max/mortality relationship — a person in the top 2% of VO2max for their age has a 5× lower risk of all-cause mortality than the bottom 25%. Prescribes ~4 hrs/week cardio, 80/20 Zone 2 to VO2max split.
Stephen Seiler — Polarized training model
Studied elite endurance athletes and found they naturally distribute ~80% of training in low intensity (Zone 2) and ~20% high intensity (VO2max). The middle "threshold" zone produces more fatigue than adaptation. This is why you ride easy or ride hard — nothing in between.
Jan Helgerud — VO2max interval protocol
Published the original research showing 4×4 min at ~90–95% HRmax with 4 min active recovery produces the greatest VO2max gains of any protocol tested — superior to continuous moderate exercise and shorter intervals.
Brad Schoenfeld — Hypertrophy volume & frequency
Meta-analyses in JSCR and Sports Medicine established that 10–20 sets per muscle per week maximizes hypertrophy, higher frequencies (2×/week per muscle) outperform once-weekly, and rep ranges 5–30 all produce similar muscle growth when taken to near failure. The 4-day upper/lower split is derived from his frequency research.
Eric Helms & Mike Israetel — RIR autoregulation
RIR (reps in reserve) is a validated proxy for proximity to failure. Programming to RIR targets rather than fixed percentages of 1RM accounts for day-to-day variation in recovery status. If you're sleeping poorly or under-recovered, your actual capacity drops — RIR-based training self-adjusts whereas percentage-based training doesn't.
Stuart McGill — Spine biomechanics & core stability
Established that the spine requires stability (resistance to movement) more than mobility under load. Anti-movement core exercises (dead bug, bird dog, Pallof press, side plank) are more spine-protective than crunches or sit-ups. His work directly informs the Wednesday stability block and the delay on barbell back squats.
Alfredson & Beyer — Achilles tendinopathy
Heavy slow resistance (HSR) — calf raises with 3-second eccentric, heavy load, 3×15 — produces better long-term outcomes than rest for mid-portion Achilles tendinopathy. Isometrics (5×45 sec) provide immediate pain relief during flare-ups. Running and plyometrics are contraindicated until the tendon is fully loaded and pain-free.