Ben Greenfield's Ultimate Weekly Workout Routine

General Principles:

• Focus on minimal effective dose of training
• Emphasize time under tension over sets and reps
• Practice mindfulness and nasal breathing during all exercises
• No phone use during workouts
• Incorporate spiritual exercise alongside physical training
• Use nasal breathing to increase CO2 levels and regulate the sympathetic nervous system
• Aim for longer exhales than inhales during breathing exercises

Daily Routine:

• Start with Christian Gratitude Journal (one thing grateful for, one truth, one person to pray for)
• 15 minutes of reading
• Oil pulling for oral health
• 15 minutes of body care (foam rolling, nasal breathing)
• 20-30 minutes of morning reading (Twitter, research digests, emails)
• Drink water with hydrogen tablets
• Two types of activity per day: full workout and light workout

Monday – Strength and Mobility

Morning:

1. 10 minutes Core Foundation Training
• Decompression breathing
• Yoga moves
2. 3 rounds of:
• 5 minutes trampoline rebounding with breath hold and nasal breathing practice
• Handstand walks to wall x 10
• Handstand pop-ups x 10
• Handstand side-to-side walks x 20 feet
3. Finish with dry skin brushing in sauna and cold plunge

Afternoon: Upper Body Push (4 rounds)

• 5x Loaded Pushup (super slow with body weight, feet on stability ball)
• 15x Torso Twists

Upper Body Pull (4 rounds)

• 5x Weighted Pull-up with Med Ball Between Knees
• 15x Banded Side-to-Side Walks

Lower Body Push (4 rounds)

• 5x Front Squat
• 15x Mountain Climbers

Lower Body Pull (4 rounds)

• 5x Romanian Deadlift
• 15x Walking Lunge

Tuesday – Power and Cardio

Morning:

1. 10 minutes Core Foundation Training
• Decompression breathing
• Yoga moves
2. 6x four minutes uphill 20% fast treadmill walk followed by 30 second sprint after each walk
• Practice nasal breathing throughout

Circuit (3 rounds, performed explosively):

• 8 Kettlebell swings
• 16 Superman pulses
• 16 Sandbell pulls
• 16 Burpees
• 8 Horizontal pull-ups with suspension strap
• 30 seconds farmer's walk with heavy keg

Afternoon:

• Custom Kundalini yoga routine in infrared sauna, followed by cold plunge

Wednesday – Sports and Recovery Day

Morning:

1. 10 minutes Core Foundation Training
• Decompression breathing
• Yoga moves
2. 5 rounds of:
• 100 trampoline jumps with nasal breathing
• Plate walks – back to wall
• Little Big style setups
• Handstand shoulder taps
3. Finish with 10 minutes infrared sauna and skin brushing

Afternoon:

• 1 hour tennis lesson

Evening:

• Full body foam rolling routine

Thursday – Strength and Mobility

Morning:

1. 10 minutes Core Foundation Training
• Decompression breathing
• Yoga moves
2. 4 rounds of:
• Superslow pushup (legs on stability ball)
• Superslow pullup (med ball between knees)
• Superslow goblet squat with kettlebell
• Superslow reverse hypers
3. Finish with 10 minutes infrared sauna and skin brushing

Afternoon:

• 1 hour easy walk with deep nasal box breathing
• Perform a breathhold for max time every 5 minutes

Friday – Power and Cardio

Morning:

1. 10 minutes Core Foundation Training
• Decompression breathing
• Yoga moves
2. 4 rounds of:
• 2 min trampolining
• 5 to 50ft of handstand walk
• 10 strict toes to bar
• 10 plate walks – wall or freestanding

Afternoon: 6 rounds of:

• 30s Swings – 30 second front plank hold
• 30s Sledgehammer – Plank
• 30s Chainsaw – Plank
• 30s Fast Torso Twists/side – Plank
• 30s Sprint – Plank
• 30s Battlerope – Plank

Saturday – Adventure Day

• Choose an outdoor activity like hiking, skiing, cycling, or obstacle course training
• Duration can range from 40 minutes to several hours
• If doing aerobic activity, consider performing it in a fasted state
• Focus on nature therapy and challenging the brain with novel experiences

Sunday – Detox Day

1. Morning:
• 2 hours of gymnastics training (if available)
2. Evening:
• Hot-cold contrast routine at a spa:
• 15 minutes in hot sauna or steam room
• 5 minutes in cold plunge or cold shower
• Repeat for up to 2 hours
3. Additional detox activities:
• 20 minute sit spot meditation in nature
• Coconut oil pulling
• Dry skin brushing
• Foam rolling and deep tissue work
• 10 minutes of rebounding with deep nasal breathing
• Weekly coffee enema
• 24 hour fast

Nutrition and Supplements:

• Breakfast: Superfood smoothie (around 9:30 AM) with bone broth, collagen, coconut milk, sea salt, and cacao nibs
• Lunch: Around 3 PM, focusing on organic wild meat (hunted personally when possible)
• Dinner: Family dinner, emphasizing whole foods
• Supplements:
• Morning: Four Sigmatic, Qualia Mind or Focus
• Evening: 60 mg CBD, Sleep Remedy, Quicksilver melatonin
• Hydration: Zevia sparkling water, water with hydrogen tablets

Recovery and Biohacks:

• Use of Vasper machine and ARX Fit for efficient workouts
• Grounding mat and JOOVV red light panels in the office
• NuCalm, Biomat, and Normatec boots for recovery
• ChiliPad for optimal sleep temperature
• Essential oil diffuser in the bedroom
• Blue light blocking: RA Optics glasses, red incandescent bulbs in the evening
• Self-quantification: Whoop strap, Dexcom G6 continuous glucose monitor

Lifestyle Habits:

• Strict work-life separation: Focused work from 10 AM, family time in the evenings
• Regular family meetings for planning activities
• No coffee after noon, use of nicotine gum for cognitive enhancement
• Daily naps (20-40 minutes) in the afternoon
• Evening activities: family dinner, games, playing music (piano, guitar)
• Bedtime routine: reading, chatting with wife, no TV in the bedroom

https://bengreenfieldlife.com/article/full-body-workouts/

https://bengreenfieldlife.com/article/fitness-articles/workouts-exercise-articles/ben-greenfields-weekly-workout-routine/

https://bengreenfieldlife.com/podcast/ben-greenfields-routine/