Mon
Heavy lower (max anabolic signal)
Heavy lower (max anabolic signal)Warm-up: 10 min, 3 min bike easy, leg swings, hip 90/90, empty bar squat 2× 8 at RPE 4, ramp singles at 60/70/80% 1RM. Working sets: Back squat 5× 5 @ RPE 8, 3-1-1 tempo (3 s down, 1 s pause, 1 s up), 3 min rest. Romanian deadlift 4× 6 @ RPE 8, 3-0-1 tempo, 2.5 min rest. Bulgarian split squat 3× 8/leg @ RPE 8, 2-0-1 tempo, 90 s rest. Rest strategy: full 3 min on heavy compounds, endocrine signal requires complete phosphocreatine recovery. Tempo cue: brace hard at the top, own the eccentric, no bouncing out of the hole. Finisher: 3× 40 m heavy sled push @ RPE 9, 90 s rest (acute GH spike). Fueling: 30 g protein + 40 g carbs 60 min pre, 40 g protein + 60 g carbs within 60 min post, dietary fat floor 0.6 g/kg on the day. Total session time: 65–75 min.
Tue
Zone 2 + AM sunlight anchor
Zone 2 + AM sunlight anchorWarm-up: 10 min AM direct sunlight within 30 min of waking (cortisol rhythm and testosterone anchor), then 5 min ramp on bike/run. Working sets: 40 min Zone 2 at 60–70% HRmax, RPE 4–5, nasal breathing sustainable, cadence 85–95 rpm bike or 155–165 spm run. Rest: none, steady. Tempo cue: hold pace, let HR drift up 5 bpm max; if HR climbs faster you're above Z2 (aromatase-raising cortisol territory). Finisher: 4× 20 s strides @ RPE 7, 90 s easy walk between. Cooldown: 5 min easy + 5 min mobility (hips, T-spine). Fueling: fasted OK if <60 min or 20 g carb pre; protein-forward breakfast within 60 min post, eggs and yolks welcome (cholesterol is steroidogenesis substrate). Total session time: 60 min.
Wed
Heavy upper + press
Heavy upper + pressWarm-up: 8 min, 3 min row easy, scap push-ups 2× 10, band dislocates 2× 12, ramp bench singles at 60/70/80%. Working sets: Bench press 5× 5 @ RPE 8, 3-1-1 tempo, 3 min rest. Overhead press 4× 6 @ RPE 8, 3-0-1 tempo, 2.5 min rest. Weighted pull-up or heavy row 4× 6 @ RPE 8, 2-0-1 tempo, 2 min rest. DB curl / triceps superset 3× 10 each @ RPE 8, 60 s rest. Rest strategy: 2.5–3 min on primary lifts, 60–90 s on accessories. Tempo cue: pause at the chest, drive the bar in a straight line, brace glutes on OHP. Finisher: 3× 40 m farmer carry @ ~0.75× BW/hand, 90 s rest (grip drives testosterone signaling). Fueling: same peri-workout carb + protein window as Monday. Total session time: 60–70 min.
Thu
Recovery walk + endocrine-disruptor audit
Recovery walk + endocrine-disruptor auditWarm-up: 5 min AM sunlight + mobility flow. Working sets: 30–45 min easy walk at RPE 3, HR <60% max, ideally outdoors. Rest: none. Tempo cue: nasal breathing throughout, no phone in hand. Finisher: 10 min audit + swap, filter water pitcher installed, receipts declined, fragrance-free products, food stored in glass not plastic, cash the day of any BPA-lined receipts you handled. Fueling: cruciferous veg with lunch (indole-3-carbinol supports estradiol clearance), zinc 15–30 mg with dinner, magnesium glycinate 300–400 mg 60 min pre-bed. Total session time: 45–60 min.
Fri
Heavy deadlift + trap bar or trap-bar variant
Heavy deadlift + trap bar or trap-bar variantWarm-up: 10 min, glute bridges 2× 15, hip airplanes 2× 8/side, ramp deadlift singles at 50/60/70/80% 1RM. Working sets: Deadlift or trap-bar deadlift 5× 3 @ RPE 8, 2-0-1 tempo, 3–4 min rest (max recovery, the deadlift acute GH/T response is dose-dependent on full recovery). Weighted chin-up 4× 5 @ RPE 8, 2-0-1 tempo, 2.5 min rest. Barbell row 3× 8 @ RPE 8, 2-1-1 tempo, 2 min rest. Rest strategy: no cutting rest on the deadlift, this is the biggest endocrine event of the week. Tempo cue: reset every rep, no touch-and-go, ribs down over the bar. Finisher: 3× 30 s heavy KB swings @ RPE 9, 60 s rest. Fueling: 40 g carbs + 30 g protein 60 min pre; 50 g protein + 70 g carbs within 60 min post; dietary fat floor met on the day. Total session time: 65–75 min.
Sat
Zone 2 long + libido / intimacy protection
Zone 2 long + libido / intimacy protectionWarm-up: 8 min ramp RPE 2 → 4. Working sets: 50–60 min continuous Zone 2 at 60–70% HRmax, RPE 4–5, conversational the whole time; cadence 85–95 rpm bike / 155–165 spm run. Rest: none. Tempo cue: hold pace even if HR drifts +5 bpm (cardiac drift OK); never grind, grinding = cortisol. Cooldown: 5 min easy + 10 min mobility (hips, adductors, T-spine). Finisher: 15 min sauna at 80–90°C, RPE 5–6 (heat, not exertion), improves endothelial function which underwrites erectile and orgasmic response. Fueling: fasted OK if <60 min; whole-food meal within 90 min post, include red meat or fatty fish + egg yolks for cholesterol substrate, alcohol ≤1 drink to protect estradiol/aromatase. Total session time: 90–100 min.
Sun
Full recovery + weekly panel prep
Full recovery + weekly panel prepWarm-up: 5 min quiet breath work 4-4-4-4. Working sets: 20 min easy outdoor walk at RPE 2 for AM light + parasympathetic tone, then 20 min mobility flow (couch stretch 2× 60 s/side, 90/90 switches 2× 60 s, deep squat hold 2× 45 s, thoracic bridge 2× 30 s). Rest: unstructured, low-stimulation day. Tempo cue: no heavy lifts, no hard cardio, no late caffeine, this day protects Monday's endocrine response. Finisher: quarterly hormone-panel prep every 12 weeks, book fasted 7–9 AM draw (total & free T, SHBG, estradiol, TSH, free T3/T4, DHEA-S, AM cortisol, LH/FSH). No training and no alcohol for 48 h before draw. Fueling: last meal ≥3 h before bed, protein 1.6 g/kg on the day, dietary fat floor met, zinc + magnesium + D3 stack in evening. Total session time: 40–45 min.
Daily
Endocrine hygiene anchor
Endocrine hygiene anchorPassive anchor, not a session. 10 min AM sunlight within 30 min of waking (anchors cortisol rhythm and testosterone). 7.5–9 h sleep target (T drops ~15% after one week of 5-h sleep). Dietary fat floor 0.6 g/kg, no chronic low-fat. Zinc 15–30 mg + magnesium 300–400 mg + vitamin D3 2000–4000 IU. Filter water, avoid BPA plastics, receipts, and synthetic fragrance. Alcohol ≤3 drinks/week; each drink lifts aromatase for hours.
