One week for hypertrophy, one week for strength, one week for power, one week for calisthenics along with weekly cardio

A well-rounded four-week training program can include hypertrophy, strength, power, calisthenics, and cardio, tailored to meet comprehensive fitness goals. Based on insights from Andrew Huberman and Andy Galpin, here is a structured plan:

Week 1: Hypertrophy

• Goal: Increase muscle size
• Training: Aim for at least 10-25 sets per muscle group weekly. Include various exercises with reps ranging from 8 to 30, incorporating short rest intervals (30-90 seconds) to emphasize metabolic stress and muscle tension 1 2.
• Cardio: Implement 150-180 minutes of zone two cardio to enhance cardiovascular health, which can complement hypertrophy by improving blood flow without interfering with muscle growth 3.
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    1

    Efficient Workout Structure

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    3

    Endurance and Strength

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    4

    Strength Training Strategies

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    5

    Optimizing Workout Schedules

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    6

    Cardiovascular Training Insights

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    7

    Flexible Fitness Schedule

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Week 2: Strength

• Goal: Build muscle strength
• Training: Include exercises with lower reps (3-6 per set) and longer rest periods (2-5 minutes). Focus on compound movements and progressively increasing weights to maximize strength gains 4.
• Cardio: Zone two cardio (150-180 minutes weekly) can be maintained alongside strength training effectively 3.

Week 3: Power

• Goal: Develop explosiveness and speed
• Training: Prioritize speed and power exercises such as plyometrics or Olympic lifts first in your workout. Follow with exercises focusing on anaerobic capacity, such as sprints or bursts of high-intensity activity 5.
• Cardio: Include high-intensity interval training at least once and long, steady state cardio for overall conditioning 6.

Week 4: Calisthenics

• Goal: Improve bodyweight strength and functional fitness
• Training: Focus on movements like pull-ups, push-ups, dips, and bodyweight squats. Ensure a balance of upper and lower body exercises to develop all-around fitness 6.
• Cardio: Continue with your cardio routine to maintain cardiovascular health and endurance.

Weekly Cardio

Regardless of the focus week, implement a mix of cardio:

• Zone Two Cardio: 150-180 minutes per week, maintaining a conversational pace for general cardiovascular health 3.
• High-Intensity Interval Training (HIIT): At least once per week to boost cardio capacity and endurance 5.

Flexibility in Schedule

Adapt your training days around your schedule, allowing for changes if necessary. You can shift workouts one day forward or back if required. The key is maintaining consistent weekly goals for each training aspect 7.

This program ensures a comprehensive approach, balancing various fitness modalities while allowing flexibility to meet personal needs and schedules.