exercise routine gym, hybrid athlet, 3x gym and 1x endurance and maybe 2 supplementing workouts, focus on being also on longevity and over all health Give me a specific exercise routine and workout plan with a routine and specific exercises

Here’s a comprehensive workout routine for a hybrid athlete that focuses on gym sessions interspersed with endurance and supplemental workouts, emphasizing longevity and overall health.

Weekly Workout Plan

1. Gym Strength Training (3x per week):

   • Day 1:

     • Focus: Strength and Hypertrophy
     • Exercises:
       • Squats: 3 sets of 5-10 reps
       • Deadlifts: 3 sets of 5-10 reps
       • Bench Press: 3 sets of 5-10 reps
       • Bent-over Rows: 3 sets of 5-10 reps
       • Overhead Press: 3 sets of 5-10 reps 1

   • Day 3:

     • Focus: Muscular Endurance and Flexibility
     • Exercises:
       • Lunges: 3 sets of 11-30 reps
       • Pull-ups or Lat Pulldowns: 3 sets of 11-30 reps
       • Push-ups: 3 sets of 11-30 reps
       • Pilates or Yoga: 30-minute session 1

2. Endurance Session (1x per week):

   • Engage in a long-duration cardio session. Options include a 60-75 minute jog, cycling, or swimming aimed at maintaining a pace where conversation is possible but challenging at higher intensities (zone 2 cardio) 2.

3. Supplementary Workouts (1-2x per week):

   • Mobility and Active Recovery: A session focused on stretching, foam rolling, or light yoga to improve flexibility and recovery.
   • High-Intensity Interval Training (HIIT): Brief, high-intensity exercises like sprints or circuit training to boost cardiovascular fitness and metabolic health 1.

Additional Tips

• Recovery and Adaptation: Ensure rest days or active recovery to prevent overtraining and promote muscle recovery.
• Health Monitoring: Track health metrics such as VO2 max, heart rate, and flexibility to assess progress and adapt training.
• Incorporate Variation: Adjust the exercises and routine every few weeks to prevent plateaus and maintain motivation.

This routine combines strength, endurance, and flexibility work, providing a holistic approach to fitness that supports health and longevity.