Protocol for Viktor

DAILY SCHEDULE:

06:00 - Wake up, HRV measurement 06:05 - 5-minute oil pulling + 5-minute power pose 06:15 - 10-minute cold shower (gradually increase duration over time) 06:25 - 20-minute meditation and visualization 06:45 - Advanced breathwork routine: - Wim Hof method: 3 rounds - Box breathing: 3 minutes - Alternate nostril breathing: 3 minutes 07:00 - 20-minute mobility flow (FRC techniques) 07:20 - Nutrient-dense breakfast 07:50 - 10-minute grounding/earthing session (weather permitting)

08:00 - Start work/study - Implement Pomodoro technique: 50 minutes work, 10 minutes movement break - During breaks: light mobility work or skill practice

12:00 - Nutrient-dense lunch

13:00 - 20-minute power nap or meditation 13:30 - Continue work/study with Pomodoro technique

16:00 - Main workout session (60-90 minutes, see weekly schedule for specifics) 17:30 - Post-workout recovery: - 10-minute photobiomodulation - 15-minute foam rolling and percussive therapy 18:00 - Post-workout meal 19:00 - 30-minute reading (personal development, stoicism, biohacking) 19:30 - 15-minute gratitude and achievement journaling 19:45 - 15-minute visualization of goals and ideal self 20:00 - 15-minute gentle yoga or stretching 20:15 - Evening supplements 20:30 - Blue light blocking glasses on 21:30 - Sleep preparation 22:00 - Sleep (use sleep tracking device)

WEEKLY SCHEDULE:

Monday: Upper Body Push + Neural Charge

A1. Push-ups: 4x10-15, 3010 tempo
A2. Pike Push-ups: 4x8-12, 3110 tempo
B1. Resistance Band Overhead Press: 3x10-12, 3010 tempo
B2. Diamond Push-ups: 3x12-15, 2011 tempo
C1. Dips (using chairs or parallel bars): 3x8-12, 3110 tempo
C2. Resistance Band Tricep Extensions: 3x12-15, 2011 tempo
D. Neural Charge Circuit: 3 rounds

Clap Push-ups: 5 reps
Explosive Squat Jumps: 5 reps
Burpees: 5 reps

Tuesday: Lower Body + Plyometrics

A1. Bulgarian Split Squats: 4x10-12 each leg, 3110 tempo
A2. Single-Leg Romanian Deadlifts: 4x10-12 each leg, 3010 tempo
B1. Pistol Squats (or progression): 3x6-8 each leg, 3010 tempo
B2. Glute-Ham Raises (on floor): 3x8-10, 3110 tempo
C1. Plyometric Lunges: 3x8 each leg
C2. Tuck Jumps: 3x8
D. Hill Sprints or Stair Sprints: 6x20 seconds

Wednesday: Active Recovery + Skill Work

30-min low-intensity cardio (nasal breathing only)
30-min yoga flow
20-min handstand practice
20-min mobility drills

Thursday: Upper Body Pull + Core

A1. Pull-ups or Chin-ups: 4x6-10, 3010 tempo (use resistance bands for assistance if needed)
A2. Inverted Rows (under table): 4x10-12, 2011 tempo
B1. Resistance Band Lat Pulldowns: 3x12-15, 3010 tempo
B2. Face Pulls with Resistance Band: 3x15-20, 2012 tempo
C1. Resistance Band Bicep Curls: 3x12-15, 3110 tempo
C2. Isometric Chin Hold: 3x30-60 seconds
D. Core Circuit: 3 rounds

Hanging Leg Raises (from pull-up bar): 12-15 reps
Ab Wheel Rollouts (or Sliding Towel Rollouts): 10-12 reps
Plank with Alternating Shoulder Taps: 30 seconds
Russian Twists: 20 reps

Friday: Full Body + Power

A1. Jump Squats: 5x5
A2. Clap Push-ups: 5x5
B1. Deadlifts with Heavy Resistance Bands or Filled Backpack: 4x6-8, 31X0 tempo
B2. Explosive Pull-ups: 4x5
C1. Goblet Squats (with heavy object): 3x10-12, 3110 tempo
C2. Handstand Push-ups (or Pike Push-ups): 3x6-8
D. Complex: 2 rounds

Squat Jumps + Push-ups + Pull-ups: 5 reps each

Saturday: Cardiovascular Endurance + Skills

10-min dynamic warm-up
30-min Fartlek run
20-min skill work (muscle-ups, levers, planche progressions)
10-min cool-down + mobility work

Sunday: Rest and Recovery

30-min gentle yoga or mobility flow
20-min meditation
Leisure activities and social time

EQUIPMENT NEEDED:

Pull-up bar (doorway or free-standing)
Resistance bands of various strengths
Adjustable dumbbells or a set of different weights
Suspension trainer (TRX or similar)
Ab wheel
Stability ball
Foam roller
Yoga mat

WEEKLY INTERVENTIONS:

Two sauna sessions (15-20 minutes each, post-workout)
One deep tissue massage or self-myofascial release session
Cycle supplements according to the 4-week protocol

MONTHLY SCHEDULE:

Week 1: Moderate volume, moderate intensity Week 2: High volume, moderate intensity Week 3: Moderate volume, high intensity Week 4: Deload (40% volume reduction, moderate intensity)

Monthly Interventions:

Comprehensive blood panel (including hormones, inflammation markers, nutrient levels)
InBody scan for detailed body composition analysis
Adjust supplement stack based on blood work results
Review and adjust training program based on progress and data

NUTRITION PLAN:

Caloric Intake:

Training days: 3,200-3,500 calories
Rest days: 2,800-3,000 calories

Macronutrient Breakdown:

Protein: 2.2g per kg of body weight
Carbs: 45% of total calories on training days, 35% on rest days
Fats: Remainder of calories

Meal Timing:

Meal 1 (Breakfast): Within 1 hour of waking, 25% of daily calories
Meal 2 (Lunch): 3-4 hours after breakfast, 25% of daily calories
Meal 3 (Pre-workout): 1-2 hours before training, 20% of daily calories
Meal 4 (Post-workout): Within 30 minutes after training, 30% of daily calories

Key Foods:

Lean proteins: Grass-fed beef, wild-caught fish, organic chicken, eggs
Complex carbs: Sweet potatoes, quinoa, oats, brown rice
Healthy fats: Avocados, nuts, seeds, olive oil, MCT oil
Vegetables: Leafy greens, cruciferous vegetables, colorful varieties
Fruits: Berries, citrus fruits, apples
Fermented foods: Kimchi, sauerkraut, kefir

SUPPLEMENT PROTOCOL:

Daily:

Whey Protein: 25g post-workout
Casein Protein: 30g before bed
Creatine Monohydrate: 5g
Beta-Alanine: 3-5g
Citrulline Malate: 6-8g pre-workout
Fish Oil: 3g
Vitamin D3: 5000 IU
Magnesium: 400mg before bed
Zinc: 30mg
Multi-vitamin
Probiotics: 50 billion CFU

Cycled (4 weeks on, 1 week off):

HMB: 3g
Epicatechin: 500mg

RECOVERY AND BIOHACKING:

Use HRV measurements to guide daily training intensity
Implement blood flow restriction training for 20% of exercises on lighter days
Use continuous glucose monitor for real-time metabolic feedback (optional)
Red light therapy sessions 3x per week for 10 minutes
Use blue light blocking glasses 2 hours before bed
Sleep in a completely dark, cool room (65-68°F)

Replace sauna sessions with hot baths or showers followed by cold showers
Use a percussion massage device instead of professional massage

TRACKING AND ASSESSMENT:

Replace gym-based performance tests with bodyweight exercise benchmarks (e.g., max push-ups, pull-ups, time to complete a specific circuit)

Daily:

Log workouts, nutrition, supplements, HRV, sleep quality, and subjective well-being

Weekly:

Body measurements and progress photos
Performance tests for key lifts

Monthly:

Comprehensive blood panel
Body composition scan
Adjust long-term strategy based on progress and goals

Quarterly:

DEXA scan
Full physical examination

GUIDANCE AND IMPLEMENTATION:

Progressive Overload: Aim to increase weight or reps on key exercises by 2-5% every 1-2 weeks.
Nutrition: Focus on whole, nutrient-dense foods. Prepare meals in advance to ensure consistency. Adjust calorie intake based on weekly weight changes, aiming for 0.25-0.5 kg gain per week.
Sleep: Prioritize sleep quality and duration. Create a consistent sleep routine and optimize your sleep environment.
Recovery: Listen to your body. If HRV is significantly lower than baseline or you feel excessively fatigued, consider an additional rest day or lighter training session.
Flexibility: While adherence is important, allow for flexibility in the schedule. Life events may occasionally disrupt the routine, and that's okay.
Mental Health: Incorporate activities you enjoy and maintain social connections. This protocol is intense, so ensuring mental well-being is crucial for long-term adherence.
Professional Guidance: Consult with a sports nutritionist, strength coach, and physician regularly to ensure the program remains safe and effective for you.
Periodization: Follow the monthly schedule, but be prepared to extend phases if progress is still occurring.
Deload Weeks: Use these weeks for active recovery, skill work, and mental refreshment. Resist the urge to push hard during deloads.
Progression of Interventions: Introduce new elements of the protocol gradually. Start with the core training and nutrition plan, then slowly incorporate additional recovery and biohacking techniques.