This post is an outline, a template of how I train in 2023.
Disclaimer: I’m a middle-aged male, 6ft 2 in, just under 200 lbs, and my goals are mainly to keep myself healthy for the long-term, and to have energy, vitality for all daily interactions. You can adapt this template to your own needs and always listen to your doctor 🙂
The basic training blocks are focused on either strength or cardio-vascular health, with each training day geared towards adaptions in either one. I train most days, with Sundays being ‘off’. This is a template, and so smaller changes can be made according to how I feel, my shorter-term goals and my schedule etc. Exercises marked e.g. 2A and 2B means they are super-setted, meaning you do one set of A, then one set of B.
Monday – strength focus
| Focus | Exercise | Duration | Sets | Reps | % 1 RM |
|---|---|---|---|---|---|
| Speed | 1. Front Squat | 15 minutes | 5 | 2 | 60%-70% |
| Strength | 2 A) Standing Press | 25 minutes | 3-4 | 3-5 | 80%-90% |
| Strength | 2 B) Weighted Chins | 25 minutes | 3-4 | 3-5 | 80%-90% |
| HIIT | 3. Chins, Dips and Run (done as fast as possible) | 15 minutes | 3 | 12 | 60%-70% – HR 140-160 BPM |
Tuesday – cardio focus
| Exercise | # rounds | Duration | Comment |
|---|---|---|---|
| A – Assault Bike | 3 | 8 min | Keep HR in Zone 2 (about 13o BMP for me) |
| B – Jog | 3 | 8 min | Keep HR in Zone 2 (about 13o BMP for me) |
| Total | About 45-50 min | Followed by light stretching |
Wednesday – strength focus
| Focus | Exercise | Duration | Sets | Reps | %1 RM |
|---|---|---|---|---|---|
| Speed | Explosive push-ups & long jumps | 15 minutes | 3 | 3 | N/A |
| Strength | Trap Bar Deadlift | 20 minutes | 3-4 | 3-5 | 75%-90% |
| Strength | Bulgarian Squat (or RFESS) | 15 minutes | 3 | 10 | 70% |
Thursday – cardio focus (alt. yoga, alt. rest)
| Exercise | # rounds | Duration | Comment |
|---|---|---|---|
| A – Assault bike | 3 | 8 Minutes | Keep HR in Zone 2 (about 13o BMP for me) |
| B – Jog | 3 | 8 Minutes | Keep HR in Zone 2 (about 13o BMP for me) |
| Total | About 45-50 minutes | Followed by light stretching. |
Friday – strength focus
| Focus | Exercise | Duration | Sets | Reps | % 1 RM |
|---|---|---|---|---|---|
| Speed | 1. Power Clean | 15 minutes | 5 | 2 | 60-70% |
| Strength | 2A Bench press | 25 minutes | 3-4 | 3-5 | 75-90% |
| Strength | 2B Weighted Inverted Row | 25 minutes | 4 | 8-12 | 65-75% |
| Assistance | 3A Bicep Curl | 15 minutes | 2-3 | 8-12 | 65-75% |
| Assistance | 3B Lying tricep extension | 15 minutes | 2-3 | 8-12 | 65-75% |
| Assistance | 3C Face pulls | 15 minutes | 2-3 | 8-12 | 65-75% |
Saturday – cardio focus
| Exercise | # rounds | Duration | Comment |
|---|---|---|---|
| 1A – Assault bike | 2 | 8 minutes | Keep HR in Zone 2 (about 13o BMP for me) |
| 1B – Jog | 2 | 8 minutes | Keep HR in Zone 2 (about 13o BMP for me) |
| 2 – Sprinting | 4-6 | 15 minutes | Vary shorter and longer sprints, with good amount of rest in between rounds. |
| Total | About 50 minutes | Followed by light stretching. |
Hopefully this gave you some ideas or inspiration how to plan your own training, let me know in the comments if you have any questions.
Thanks for reading,
Oskar