Follow a research-backed training plan designed to build strength, improve cardiovascular fitness, and support a longer, healthier life. Choose the schedule and equipment that fit you.
Horizontal Focus
Tap any exercise for form cues and rest.
Testosterone Generator
Tap any exercise for form cues and rest.
Rowing Machine
Tap any exercise for form cues and pacing.
Same 9 × 1:40 hard / 0:20 rest format using any high-intensity modality: hill sprints, treadmill incline sprints, jump rope double-unders, burpees, kettlebell swings, or stair sprints. Push to max sustainable effort each interval.
Vertical Focus
Tap any exercise for form cues and rest.
Posterior Power
Tap any exercise for form cues and rest.
Heart Health & Recovery
Tap the session for pacing, heart-rate targets, and the talk test.
Any low-intensity, conversational-pace activity for 45–60 min: brisk walk or hike, weighted ruck, easy jog, swim, or elliptical. Keep heart rate in Zone 2 — you should be able to hold a conversation the whole time.
Active Recovery
Tap the session for the full recovery routine — hip flexors, hamstrings, and thoracic spine.
Not part of this schedule — recover, walk, or stretch.
Every lift here had to earn 25 minutes of your day, so the list stayed short and the choices got greedy. Bench press and bent-over rows run back to back because they share nothing, so your back rests while your chest works and eight sets fit in the time four should’ve taken. Thursday pulls the same trick with overhead press and pull-ups. Tuesday gets 30 minutes instead of 25, because back squats need real rest between sets and there’s no talking your way around that. Wednesday is 19 minutes on the rower, which is all hard intervals will let you do. Saturday is an easy 30-minute ride and Sunday is 30 minutes of stretching. Those two aren’t the reward for the week. They’re what makes the next one possible.