Summary of "The Ultimate Weekly Workout Plan for Muscle Growth and Strength"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from "The Ultimate Weekly Workout Plan for Muscle Growth and Strength"
- Sunday: Endurance and Movement
- Focus on moving as much as possible, ideally outdoors.
- Long slow jog (75-90 minutes) with hills, nasal breathing, carrying light weights if alone.
- If with others, do 3-5 hours of hiking with a weighted backpack.
- Purpose: build endurance, mental toughness, and ability to sustain long bouts of work or exercise.
- Monday: Leg Strength and Muscle Growth
- Warm-up followed by 2-4 hard sets per exercise.
- Exercises include:
- Tibialis raises (calf front)
- Standing/sled calf raises
- Lying leg curls (hamstrings)
- Glute ham raises (posterior chain, lower back)
- Leg extensions (quad isolation)
- Heavy hack squats
- Rep range: 5-10 reps for strength and hypertrophy.
- Rest: 2-4 minutes between sets.
- Emphasis on training legs for systemic anabolic effects, longevity, cognitive benefits, and overall strength.
- Keep workout under 1 hour.
- Tuesday: Recovery with Heat and Cold Exposure
- Deliberate heat (sauna) and cold (cold plunge/showers) exposure protocol:
- 20 minutes sauna (up to 260°F)
- 3-5 minutes cold plunge
- Repeat sauna and cold plunge cycles 3 times
- Avoid cold immersion immediately after hypertrophy training (within 6 hours).
- Benefits: hormone stimulation (growth hormone), mood enhancement, improved recovery, and heat/cold tolerance.
- Deliberate heat (sauna) and cold (cold plunge/showers) exposure protocol:
- Wednesday: Cardio or Torso Strength
- Option 1: 25-30 minutes steady-state running at a fast but steady pace.
- Option 2: Torso weight training focusing on chest, shoulders, and back.
- Overhead shoulder presses (2-4 sets)
- Ring dips or weighted dips (2-3 sets)
- Chin-ups every other week (3-4 sets, slow eccentric)
- Neck training for posture, spinal health, and psychological presence.
- Flexibility to swap cardio and torso days depending on soreness or schedule.
- Cardiovascular workouts preferably done in the morning.
- Thursday: Flexibility to swap with Wednesday
- Can do torso workout or cardio depending on what was done Wednesday.
- Friday: High-Intensity Interval Training (HIIT) for V02 Max and Power
- Short warm-up (3 minutes).
- 12 minutes of Tabata-style intervals on Assault Bike:
- 20 seconds sprint, 10 seconds rest, repeated 6-8 rounds.
- Plyometric band-resisted jumps focusing on controlled eccentric landing.
- Goal: improve V02 max, recruit fast-twitch muscle fibers, and maintain leg hypertrophy.
- Indirectly targets legs, supporting hypertrophy maintenance.
- Saturday: Small Muscle Groups and Light Leg Work
- Focus on smaller muscle groups: biceps, triceps, rear delts.
- Light tibialis and calf work (lighter than Monday).
- Prepares legs for Sunday’s long endurance session.
Additional Insights:
- Protein synthesis peaks about 48 hours after training and tapers off, but muscle recovery and growth continue beyond that window.
- Training legs is crucial not only for strength but also for cognitive benefits and systemic anabolic effects.
- Heat and cold exposure protocols boost recovery and hormone levels.
- Neck training improves posture, spinal health, and confidence.
- Flexibility in the schedule allows adaptation to travel and recovery needs.
- The routine balances endurance, strength, hypertrophy, recovery, and neural adaptations across the week.
- Emphasizes quality over quantity: workouts are kept efficient (usually under 1 hour, some as short as 12 minutes).
Presenters/Sources
- Andy Galpin (expert referenced for hypertrophy and HIIT advice)
- Brad Schoenfeld (hypertrophy literature referenced)
- Peter Aia (jumping and longevity insights)
- Unnamed primary presenter sharing personal weekly workout plan and rationale
Category
Wellness and Self-Improvement
