The Cornelis Method
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Benefits

  • Higher resting metabolic rate
  • Improved glucose disposal
  • Reduced fall & fracture risk
  • Preserved testosterone response

Method summary

  • 3–4 resistance sessions per week
  • Progressive overload on compound lifts
  • 0.8–1.0 g protein per lb bodyweight
  • Creatine monohydrate 5 g/day
Weekly protocol

What a week looks like

Mon
Lower A (squat-dominant)Warm-up 8 min (bike + hip openers, 2 ramp sets). Back squat 4×5 @RPE 8, 3 min rest. Romanian deadlift 3×8 @RPE 7, 2 min rest, 3-1-1 tempo. Bulgarian split squat 3×10/leg, 90 s rest. Standing calf raise 3×12, 60 s rest. Finish: plank 3×45 s. Total 55–65 min.
Tue
Upper A (horizontal push/pull)Warm-up 5 min row + band pull-aparts 2×15. Bench press 4×5 @RPE 8, 3 min rest. Chest-supported row 4×8 @RPE 8, 2 min rest. Standing overhead press 3×6 @RPE 7, 2 min rest. Chin-up 3×AMRAP (add weight when >8). Face pull 3×15, 60 s rest. Total 45–55 min.
Wed
Zone 2 / mobility45–60 min zone 2 (nasal-breathing pace, HR ≈ 60–70% max, RPE 4–5) on bike, rower, or incline walk. Then 15 min mobility: 90/90 hip switches 2×10, thoracic openers 2×8, ankle wall drills 2×10, couch stretch 2×45 s/side.
Thu
Lower B (hinge-dominant)Warm-up 8 min (glute bridges, 2 ramp sets). Deadlift 3×3 @RPE 8, 3–4 min rest, reset each rep. Front squat 3×6 @RPE 7, 3 min rest. Barbell hip thrust 3×10, 2 min rest, 2 s pause at top. Hanging leg raise 3×12, 90 s rest. Optional: sled push finisher 4×20 m. Total 55–65 min.
Fri
Upper B (vertical push/pull + hypertrophy)Warm-up 5 min row + scap pull-ups 2×8. Incline DB press 4×8 @RPE 8, 2 min rest. Weighted pull-up 4×5 @RPE 8, 2–3 min rest. Seated cable row 3×10 @RPE 8, 90 s rest. Lateral raise 3×15, 60 s rest. Superset: DB curl + triceps pushdown 3×12 each, 60 s rest. Total 45–55 min.
Sat
Optional carry / grip (GPP)20–30 min, low CNS load. Farmer carry 4×40 m (heavy but relaxed neck), 90 s rest. Dead hang 3× max time (target 45–60 s). Sled push 5×20 m, walk-back rest. Add zone 2 20 min if time allows.
Sun
Full restNo training load. 20–40 min easy walk outdoors (light exposure). Optional sauna 15–20 min @ 80–90 °C. 10 min mobility flow. Prioritize sleep (target +30 min vs weekday baseline).
Adherence

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Practices

Core practices & cues

Back squat

1×/week heavy

Full depth, brace 360°, drive knees out.

Deadlift

Every 5–7 days

Bar over midfoot, wedge before pull.

Weighted chin-up

2×/week

Full extension, chin over bar, control descent 2s.

Bench press

1–2×/week

Feet planted, retract scapulae, touch mid-sternum.

Loaded carry

1×/week

Ribs down, breathe under tension.

Hanging leg raise

2×/week

Posterior pelvic tilt, no swing.

Nutrition

Foods, principles, and targets

  • Anchor every meal with a fist-sized protein source.
  • Distribute protein across 3–4 feedings, ≥30 g each to hit leucine threshold.
  • Eat carbs around training sessions.

Protein

NaN g/day

1.6 g × body weight (kg)

Leucine per meal

≥ 2.5 g

Triggers muscle protein synthesis

Creatine-friendly carbs post-lift

0.5–1 g/kg

Refills glycogen, improves next session

Supplements

Stack & dosing

Compound
Dose
Tier

Creatine monohydrate

Most-studied ergogenic. Also improves cognition.

Daily, any time

5 g
core

Whey or casein isolate

Post-workout or between meals

25–40 g
core

Vitamin D3

Target 25(OH)D 40–60 ng/mL.

With fat, morning

2000–4000 IU
core

Magnesium glycinate

Evening

200–400 mg
optional

Informational only. Confirm doses with your clinician, especially with medications.

Peptides

Advanced protocols

Compound
Dose
Status

BPC-157

Tendon, ligament, and gut lining repair after heavy training

Cycle 4 weeks on, 2 off. Not FDA-approved; source and legality vary.

1–2× daily, sub-Q near injury or oral

250–500 mcg
Research

TB-500 (thymosin beta-4 fragment)

Soft-tissue healing and mobility after injury

2× per week sub-Q, 4-week cycle

2–2.5 mg
Research

CJC-1295 / Ipamorelin

Pulsatile GH release to support recovery and lean mass in adults 40+

Compounded Rx via longevity clinician. Monitor IGF-1.

Sub-Q at bedtime on empty stomach, 5 days/wk

100 mcg CJC + 100–200 mcg Ipamorelin
Rx

Peptides are prescription or investigational compounds. Use only under a qualified clinician who can monitor labs and side effects. Regulatory status varies by country.

Sleep & recovery

Recovery levers

  • 7.5–9 h sleep on training nights.
  • Deload week every 6–8 weeks (reduce load 40%, sets 30%).
  • Passive heat (sauna) 20 min post-workout to blunt inflammation.
Biomarkers

What to track & how to move it

Grip strength

≥ 40 kg (M) / ≥ 27 kg (F)

Weighted chin-ups, farmer carries.

DXA lean mass index

≥ 19 kg/m² (M) / ≥ 15 (F)

Progressive overload + protein.

IGF-1

Age-adjusted mid-range

Protein intake, sleep, training volume.

Upload lab work to auto-track →
See a clinician

Red flags

  • Sharp joint pain that persists 48 h.
  • Unexplained loss of ≥ 5% strength over 4 weeks.
  • Resting HR up 10 bpm for a week (overreaching).
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