Training Protocol
Protocol focusing on muscle gain, longevity, energy, testosterone, and masculinity enhancement without requiring equipment. This protocol will be suitable for any location and will include maximum relevant details:
Morning Ritual (90-120 minutes):
- Wake up at consistent time (e.g., 5:00 AM)
- 5-minute oil pulling (coconut oil) for oral health
- 3-minute power pose to boost testosterone
- 7-minute cold shower (gradually increase duration over time)
- 15-minute meditation focusing on goals, masculine energy, and visualization
- 15-minute breath work:
• 7 minutes Wim Hof method (30-40 deep breaths, then hold)
• 5 minutes box breathing (4-4-4-4 count)
• 3 minutes alternate nostril breathing
- 20-minute mobility flow (focus on spine, hips, shoulders, ankles, wrists)
- 25-minute fasted micro-workout (see "Pomodoro-Based Micro Workouts" below)
- Nutrient-dense breakfast (if not fasting) or bulletproof coffee
Mid-day:
- 5-minute power pose
- 10-minute mindfulness practice
- 15-minute HIIT session (e.g., burpees, mountain climbers, high knees, jump squats)
- 5-minute cold exposure (cold shower or ice pack on neck/face)
Evening Routine:
- Main workout session (60-75 minutes, detailed below)
- 15-minute cool-down and static stretching
- 10-minute gratitude and achievement journaling
- 15-minute visualization of goals and ideal masculine self
- 20-minute reading (focus on personal development, stoic philosophy, or biohacking)
- Sleep optimization: 7-9 hours in a cool (60-67°F), dark room
Monday: Upper Body Strength + Martial Arts
- Warm-up: 15-minute dynamic stretching and joint mobility
- Strength Circuit (5 rounds, 50 sec work, 10 sec rest):
• Push-up variations (standard, diamond, wide, pseudo-planche, clapping)
• Pull-up variations (using a door frame or sturdy table)
• Pike push-ups (progressing to handstand push-ups)
• Dips between chairs or countertops
• Isometric chest squeeze (push hands together hard)
- Martial Arts Practice (40 minutes):
• Shadow boxing (15 minutes)
• Kata or form practice (15 minutes)
• Solo grappling drills (10 minutes)
- Skill work: One-arm push-up progression (10 minutes)
- Cool-down: Shoulder and chest stretches, self-massage
Tuesday: Lower Body Power + HIIT
- Warm-up: 15-minute light cardio (jump rope or high knees) + dynamic stretching
- Power Circuit (5 rounds, 45 sec work, 15 sec rest):
• Squat jumps
• Lunge jumps (alternating)
• Burpees with tuck jump
• Speed skaters
• Single-leg hops (alternate legs each round)
- HIIT Session (25 minutes):
• Tabata protocol: 20 seconds work, 10 seconds rest
• Exercises: Mountain climbers, push-ups, high knees, plank jacks, squat thrusts
- Cool-down: Lower body stretches, foam rolling
Wednesday: Full Body Calisthenics + Balance + Isometrics
- Warm-up: 15-minute mobility flow
- Calisthenics Circuit (4 rounds, 55 sec work, 15 sec rest):
• Pull-up progressions or inverted rows
• Pistol squat progressions
• Handstand practice against wall
• L-sit progressions
• Burpee muscle-ups (or best variation)
- Balance Work (20 minutes):
• Single-leg deadlifts (12 each leg)
• Crow pose holds (4 x 30 seconds)
• Walking lunges with eyes closed
• Handstand balance practice
- Isometric Circuit (3 rounds, hold each for 30-60 seconds):
• Wall sit
• Plank
• Hollow body hold
• Low squat hold
- Cool-down: Full body stretch routine, self-massage
Thursday: Active Recovery + Skill Practice + Mobility
- 40-minute light cardio (choose one):
• Yoga flow
• Tai chi
• Light parkour basics (if safe environment available)
• Slow animal movement flow
- 30-minute skill practice (rotate weekly):
• Handstand progressions
• L-sit to V-sit transitions
• One-arm push-up practice
• Front lever progressions
• Back lever progressions
- 30-minute deep stretching focusing on problem areas
- 20-minute foam rolling and mobility work
Friday: Upper Body Push/Pull + Core + Plyometrics
- Warm-up: Arm circles, dynamic stretches, light cardio
- Push/Pull superset (5 rounds, minimal rest):
• Max push-ups
• Max pull-up holds or inverted rows
- Tricep/Back superset (4 rounds):
• Diamond push-ups: max reps
• Superman holds: 40 sec
- Core Circuit (4 rounds, 45 sec work, 15 sec rest):
• V-ups
• Russian twists
• Plank to downward dog
• Hollow body rocks
• Dragon flags or progressions
- Plyometric finisher (3 rounds):
• Clap push-ups: 5-8 reps
• Explosive pull-ups: 5-8 reps
- Cool-down: Upper body and core stretches, hanging decompression
Saturday: Lower Body Strength + Agility + Power Endurance
- Warm-up: 15-minute light jog, dynamic stretches, activation exercises
- Strength Circuit (5 rounds, 50 sec work, 10 sec rest):
• Bulgarian split squats
• Single-leg deadlifts
• Calf raises (single-leg progression)
• Glute bridges or hip thrusts
• Wall sits with isometric contraction
- Agility Drills (25 minutes):
• Ladder drills (use floor markers)
• Cone drills (quick feet and direction changes)
• Lateral bounds
• Sprint-backpedal-sprint
• Agility T-drill
- Power Endurance Circuit (3 rounds, 30 sec each, 15 sec rest between exercises):
• Jump squats
• Alternating jump lunges
• Broad jumps
• High knees
- Cool-down: Lower body foam rolling and static stretches
Sunday: Flexibility + Mental Training + Recovery
- 60-minute deep stretching routine:
• PNF stretching for major muscle groups
• Yoga flow focusing on problem areas (e.g., back for scoliosis)
• Joint mobility exercises
• Passive stretching with longer holds (60-90 seconds)
- 45-minute mental training:
• Visualization of ideal physique and performance (15 minutes)
• Goal setting and progress review (10 minutes)
• Mindfulness meditation (10 minutes)
• Masculine archetype visualization and embodiment (10 minutes)
- Recovery techniques:
• Self-massage (15 minutes)
• Contrast shower therapy (10 minutes)
• Deep breathing exercises (10 minutes)
Weeks 1-3: Follow the weekly schedule, progressively increasing intensity and complexity of exercises.
Week 4: Deload week
- Reduce volume by 40-50%
- Focus on technique and form
- Increase flexibility work
- Evaluate progress and adjust goals
- Try new activities or sports for mental freshness
Isometric Holds for Strength and Stability:
- Incorporate 4-6 isometric holds per week, 4 sets of 30-60 seconds each
- Examples: Wall sits, plank variations, hollow body holds, L-sit holds, handstand holds
Pomodoro-Based Micro Workouts:
- Throughout the day, every 50 minutes of work, do a 5-10 minute micro-workout
- Examples: 20 push-ups, 20 squats, 1-minute plank, 10 burpees, 20 mountain climbers
Overspeed Training:
- Once a week, find a slight downhill and practice sprinting to train nervous system
- Start with 5 sprints of 10 seconds, gradually increase to 10 sprints of 15 seconds
- Focus on maximum leg turnover and arm drive
Grease the Groove:
- Throughout the day, perform sub-maximal sets of key exercises
- Examples: 5-8 pull-ups every time you pass the pull-up bar, 10-15 push-ups every hour
- Manual Lymphatic Drainage: Self-massage techniques to enhance recovery, 15 minutes daily
- Contrast Showers: Alternate between hot (2 minutes) and cold (30 seconds) for 5-7 cycles
- Foam Rolling: 15-20 minutes daily, focus on tight areas and trigger points
- Sleep Optimization: Use blue-blocking glasses 2 hours before bed, keep room cool and dark
- Epsom Salt Baths: 2-3 times per week, 20-30 minutes for muscle recovery
- Compression Gear: Wear during sleep or post-workout for enhanced recovery
- Active Recovery: Light movement on rest days (walking, swimming, yoga)
- Meditation: 20 minutes daily for stress reduction and mental recovery
- Red Light Therapy: 15-20 minutes daily exposure for cellular energy and testosterone
- Grounding: Spend 20-30 minutes daily barefoot on grass or earth
- Heat Exposure: Sauna sessions 3-4 times per week, building up to 20-30 minutes
- Cold Exposure: Build up to 5-minute cold showers or 10-15 minute ice baths
- Hyperbaric Oxygen Therapy: If available, 1-2 sessions per week
- Blood Flow Restriction Training: Incorporate into lighter workouts for enhanced muscle growth
- Neurofeedback: Use apps or devices for brain training and stress management
- Inversion Therapy: Use an inversion table or yoga inversions daily for spinal health
- Daily: Log workouts, nutrition, supplements, and subjective feelings
- Weekly: Body measurements, progress photos, and short-term goal review
- Bi-weekly: Strength benchmarks and endurance tests
- Monthly: Comprehensive physical assessment, blood panel to check testosterone and other key markers
- Quarterly: DEXA scan for accurate body composition analysis, VO2 max test
- Bi-annually: Full health check-up, including hormonal panel and nutrient testing
- Transition from OMAD to 4-5 smaller meals per day to support muscle growth
- High protein intake (2.2g per kg of body weight)
- Emphasize testosterone-boosting foods: eggs, grass-fed beef, wild-caught fatty fish, nuts, avocados, leafy greens, oysters
- Cycle carbohydrates: higher on training days (sweet potatoes, quinoa), lower on rest days
- Include plenty of cruciferous vegetables for estrogen regulation
- Healthy fats: olive oil, coconut oil, grass-fed butter, MCT oil
- Implement intermittent fasting (16/8) on rest days or lighter workout days
- Stay hydrated: 3-4 liters of water daily, add pinch of himalayan salt for electrolytes
- Incorporate fermented foods for gut health: kimchi, sauerkraut, kefir
- Use herbs and spices: turmeric, ginger, cinnamon for anti-inflammatory effects
- Cycle in ketogenic diet every 4-6 weeks for metabolic flexibility
- Creatine monohydrate: 5g daily
- Vitamin D3: 5000 IU daily (with K2)
- Magnesium: 400mg daily (preferably magnesium glycinate)
- Zinc: 30mg daily
- Ashwagandha: 600mg daily (300mg morning and night)
- Omega-3: 2g EPA/DHA daily
- Vitamin K2: 100mcg daily (supports D3 absorption)
- Boron: 10mg daily (supports free testosterone)
- Beta-alanine: 3-5g daily (for high-intensity performance)
- L-Citrulline: 6-8g pre-workout (for pumps and endurance)
- Collagen peptides: 10-15g daily (joint health)
- Probiotics: 50 billion CFU daily (gut health)
- Multivitamin: high-quality, food-based for micronutrient insurance
- Betaine: 2.5g daily (power output)
- Cordyceps: 1-3g daily (energy and endurance)
- Tongkat Ali: 400mg daily (testosterone support)
- Rhodiola Rosea: 500mg daily (stress management and energy)