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Chris's Weekly Training Split (GOLD)

Created: August 2026

Equipment: Medium to Heavy dumbbells, Mat

This 28-day program prioritizes strength, mobility, and consistency to keep your body thriving through midlife and beyond. I’m no longer trying to replicate my 30s—I’m focusing on smarter training, heavier lifting, prioritizing recovery, and paying attention to overall vitality just as much as physical progress.

Inside this calendar, you’ll follow a weekly split that balances strength, cardio, and active days of rest: Strength-focused days to build and maintain lean muscle Cardio and HIIT to keep your heart strong and energy high Functional formats like kickboxing to keep things fun – because I just love my euphoric kickboxing classes And active recovery days with walking and gentle movement.

Think of this structure as a flexible outline rather than a rigid set of rules. Your lifestyle, energy levels, and personal goals come first. Feel free to swap days, scale exercises, or add an extra rest day whenever your body asks for it. Your body, your schedule, and your season of life all matter.

Consistency, progressive challenge, and daily movement build functional strength that enhances every aspect of your life. Let’s focus on training for longevity and feeling powerful right now.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.