| Day | Focus | Details |
|---|---|---|
| Mon | Zone 2 cardio | 60-90 min (steady state) |
| Tue | Upper body resistance | 6-10 reps, compound lifts, mobility |
| Wed | Zone 2 cardio | 60-90 min (steady state) |
| Thu | Lower body resistance | 6-10 reps, compound lifts, mobility |
| Fri | Zone 2 cardio + 4x4 HIIT | 30-45 min |
| Sat | Upper body resistance | 6-10 reps, compound lifts, mobility |
| Sun | Active rest | Stretching, qigong, asana |
I like to do cardio on Sundays too, and when I do so, it is useful to shift the schedule 1 day to avoid 2 cardio days in a row. So next week begins with resistance.
Since upper to lower resistance proportion is 2:1, I rotate them weekly: week 1 is upper, lower, upper; week 2 is lower, upper, lower etc.
I did not schedule core resistance as a separate day because otherwise recovery phase between resistance days would be too long for me -- therefore, core is included in every resistance day.