If you’ve been watching my content or reading my blog posts you will know that I am attempting to design the perfect fitness program. The one that will allow you to look like a bodybuilder, move like a fighter, have the cardio of a runner, and the nervous system of a Yogi.
Using a combination of methods such as sauna, heavy weightlifting, breathwork, ice baths, infrared, fight training and more, I believed I have come up with the perfect workout split to encompass all these goals.
Without further ado, here it is.
Day 1)
Ice bath before workout
Gym workout 1:
3 sets bench press, 2 sets incline bench press, 3 sets rows, 3 sets squats, 3 sets biceps, 3 sets triceps, 3 sets rear delts, 3 sets weighted crunches.
The exact variations you do don’t matter exactly, what’s important is that you are picking quality exercises and lifting till failure each set with 3-5 min rest periods.
Sauna after workout
Day 2)
Rest day, nothing but sauna to increase hypertrophy from previous workout.
Day 3)
Ice bath and sauna training back and forth, this prepares you for your next weightlifting session on day 4. I go into details on how to do this in another article.
Day 4)
Ice bath before workout.
Gym workout 2:
3 sets shoulder press, 3 sets weighted pullups, 3 sets deadlifts, 2 sets Arnold press, 2 sets lat pulldowns, 2 sets back extensions, 3 sets lateral raises, 3 sets rear delts
Sauna after workout
Day 5
Full rest day, just sauna for 1 hour to increase hypertrophy and train heart
Day 6
Boxing, abs and cardio. Do ice bath before workout to give you stamina and energy. For this I would either hire a private coach or go to a class specifically designed for boxing. They will work on your cardio, technique, mobility and skill.
Avoid doing strength exercises in this class. Don’t do pushups, pullups or anything else that would mess up your weighlifting schedule. Specifically talk to your boxing coach and tell him you are on a rigorous training schedule and ONLY want to do fight training, unweighted abs (situps, planks, etc), and cardio conditioning.
Class should last 1 hour.
Do sauna after class to relax muscles and nervous system.
Day 7
Sauna and ice bath training back and forth, see day 3. Full article coming on how to properly do sauna/ice bath training – one of the most powerful training modalities.
Diet
You should be tracking your calories and protein. You do not need to be weighing things on a scale, but you should know roughly how many calories you are eating in a given day. For the average male around 2500 calories is sweet spot. Adjust accordingly depending on your height, as well as how fast your metabolism is in general.
If you are eating 2500 calories per day and are losing weight too quickly you may need to add some calories. But don’t just randomly start adding calories, add like 300 and see how it works. Same goes if you are gaining weight. Aim to have at least 150 grams of protein. If you are someone who can go low carb without issues then it’s fine to go low carb and up the protein and you will achieve faster muscle gains. However, carbs can also help you have better sleep which will increase gains as well so you need to balance accordingly.
You should eat most of your calories after you’re done with your training including sauna. Intense training can increase your metabolism and requires calories to calm back down. So save 2/3rds of your calories till after you are done with your training.
Walking
Another powerful “technique” you can do for your fitness is simply walking. Walking burns calories, calms your nervous system and helps your body stay tuned up. I walk 15-25 thousand steps per day every day. You can track this on apps on your phone – usually they come free installed with the phone.
Breathwork and Infrared
These are two more powerful techniques I employ, but we will save these for another article. Stay tuned for more updates.
