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Rhonda Patrick's 2025 Strength Training, Cardio, & Sauna Routine 1) 3x/week CrossFit-style training • 1 hour long • The first half of these sessions focuses on strength training (squats, deadlifts, pull-ups, ring rows, cleans, or some combination) • The second half focuses on aerobic HIIT work (biking, rowing, sprinting,... show more

FoundMyFitness Clips

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48,321 次观看 • 1 年前 •via X (Twitter)

健康养生教育体育

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11 条评论

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FoundMyFitness Clips1 年前

Download our free "How to Train According to the Experts" guide Distilling nearly 100 episodes of the FoundMyFitness podcast and its expert insights, this guide provides actionable, evidence-based principles to optimize training outcomes Available now Get it here:

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Arnold1 年前

I've done nearly 20,000 workouts in my life, and I've seen what works for all levels. I created a free workout guide to show you what works, whether you're a beginner or advanced.

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rds1 年前

I always save dedlifts for last primarily because I'm done for the day after pulling that last set.

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Duke Maɡˈnifəsənt1 年前

Too much. Shouldn't be redlining at end of strength workout 3x a week

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Paternal Path 𝕏1 年前

Very good information. Thank you for sharing.

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Ben Dunn1 年前

This is awesome Thank you!

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Colin Masterson1 年前

Going to be a strong year for you @foundmyfitness

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jason fox1 年前

Great optimized schedule!

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Paul Chenot 🌴1 年前

Might have to give this a go

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John1 年前

Thanks for posting Rhonda!!

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Vicki Carpenter1 年前

Good reminder to add the jump rope.

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Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints

FoundMyFitness Clips

39,251 次观看 • 1 年前

1. Exercise His training schedule is structured precisely: • Monday – Chest & shoulders (incline bench, overhead press, push-ups) • Tuesday – Plyometrics (stair climbing, lunges, jump squats) & spin • Wednesday – Back & biceps (deadlifts, curls, pull-ups) • Thursday – Cardio (jump rope, treadmill) with weights • Friday – Legs & core (squats, leg press, weighted jumps) • Saturday – Plyometrics, spin & resistance band work • Sunday – Recovery

1. Exercise His training schedule is structured precisely: • Monday – Chest & shoulders (incline bench, overhead press, push-ups) • Tuesday – Plyometrics (stair climbing, lunges, jump squats) & spin • Wednesday – Back & biceps (deadlifts, curls, pull-ups) • Thursday – Cardio (jump rope, treadmill) with weights • Friday – Legs & core (squats, leg press, weighted jumps) • Saturday – Plyometrics, spin & resistance band work • Sunday – Recovery

Impakt CEO (Winston) - Get paid while getting fit.

144,638 次观看 • 1 年前

Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Dean Turner

40,249 次观看 • 1 个月前

An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches

An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body B -Barbell Squats -Barbell Stiff Leg Deadlifts -SM Lunges -Face Away Rope Cable Crunches

Anand Nagu

37,797 次观看 • 3 个月前

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

FoundMyFitness Clips

115,186 次观看 • 1 个月前

First superset today. I now do my strength training during work breaks. This was in 1 minute, 43 seconds. I sped up the breaks. 20 kg (44 lb) vest Dips and Pull Ups for strength Jump Squats for power

First superset today. I now do my strength training during work breaks. This was in 1 minute, 43 seconds. I sped up the breaks. 20 kg (44 lb) vest Dips and Pull Ups for strength Jump Squats for power

Warren Redlich - Chasing Dreams 🇺🇸

12,872 次观看 • 1 个月前

The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

The more frequent the sauna use, the more robust the effect Here's an example: All-cause mortality is 40% lower in people that use the sauna 4-7x/week And only 20% lower in people that it 2-3x/week A general guideline: Aim for 20 minutes at 174 ºF, 4x/week

FoundMyFitness Clips

128,189 次观看 • 1 年前

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

FoundMyFitness Clips

91,115 次观看 • 10 个月前

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

Brady Holmer

18,310 次观看 • 1 年前

Training 2x per week = maintenance Training 3x per week = good results Training 4x per week = GREAT results Training 5x per week = GREAT results…if recovery is on point Training 6x or more per week = you fell into the “more is better” trap

Training 2x per week = maintenance Training 3x per week = good results Training 4x per week = GREAT results Training 5x per week = GREAT results…if recovery is on point Training 6x or more per week = you fell into the “more is better” trap

Dean Turner

106,026 次观看 • 1 个月前

Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.

Calisthenics is an ancient form of strength training that uses the body weight as resistance to perform a variety of exercises, such as squats, push-ups, pull-ups, and lunges.

Massimo

132,489 次观看 • 9 个月前

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

FoundMyFitness Clips

259,458 次观看 • 1 年前

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.

More Shoulder Blades Definition in 1 Month: Side-lying external Rotations twice a week, ideally with a weight. - Week 1: 3 sets of 10 reps/arm - Week 2: 4 sets of 10 reps/arm - Week 3: 3 sets of 20 reps/arm - Week 4: 4 sets of 20 reps/arm - Final Workout: 3 sets of max reps *The elbow cannot lift off the side of your body.

Alex Bernier

11,974 次观看 • 1 年前

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,036,873 次观看 • 4 个月前

🎥 ||Lewis Hamilton playing ‘This or That’ with Men’s health. [Ice bath or sauna?] Lewis: “Ice bath.” [Morning or evening training?] Lewis: “Morning training.” [Tea or coffee?] Lewis: “Tea.” [Outdoor run or treadmill?] Lewis: “Outdoor run.” [Cardio or strength training?] Lewis: “Strength.” [Podcast or playlist in the gym?] Lewis: “Playlist.” [Smooth or crunchy peanut butter?] Lewis: “Oohhh… smooth.” [Wet or dry race?] Lewis: “Wet race.” [Never eat protein again or never eat carbs again?] Lewis: “Umm… just thinking about pizza… probably never carbs again.” [Pull ups or push ups?] Lewis: “Pull ups.” [Monaco or Silverstone?] Lewis: “Silverstone.” [Burger or pizza?] Lewis: “Pizza.” [Shorts or joggers in the gym?] Lewis: “My Lululemon shorts.” [Red carpet outfit or racing gear?] Lewis: “Red carpet outfit.”

🎥 ||Lewis Hamilton playing ‘This or That’ with Men’s health. [Ice bath or sauna?] Lewis: “Ice bath.” [Morning or evening training?] Lewis: “Morning training.” [Tea or coffee?] Lewis: “Tea.” [Outdoor run or treadmill?] Lewis: “Outdoor run.” [Cardio or strength training?] Lewis: “Strength.” [Podcast or playlist in the gym?] Lewis: “Playlist.” [Smooth or crunchy peanut butter?] Lewis: “Oohhh… smooth.” [Wet or dry race?] Lewis: “Wet race.” [Never eat protein again or never eat carbs again?] Lewis: “Umm… just thinking about pizza… probably never carbs again.” [Pull ups or push ups?] Lewis: “Pull ups.” [Monaco or Silverstone?] Lewis: “Silverstone.” [Burger or pizza?] Lewis: “Pizza.” [Shorts or joggers in the gym?] Lewis: “My Lululemon shorts.” [Red carpet outfit or racing gear?] Lewis: “Red carpet outfit.”

sin ⁴⁴

65,791 次观看 • 6 个月前

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

Pat Basil

45,956 次观看 • 2 年前

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

581,172 次观看 • 5 天前

New video: 18 things Indians are over-obsessing about (while ignoring the basics) Focus on the big 4 that matter: 1. Nutrition (protein, fibre, complex carbs, healthy fats 2. Movement every single day- anything that’s fun for you plus 2-3x a week some of strength training 3. Deep restful sleep 4. Stress management That is it.

New video: 18 things Indians are over-obsessing about (while ignoring the basics) Focus on the big 4 that matter: 1. Nutrition (protein, fibre, complex carbs, healthy fats 2. Movement every single day- anything that’s fun for you plus 2-3x a week some of strength training 3. Deep restful sleep 4. Stress management That is it.

Dr Nandita Iyer

12,460 次观看 • 1 年前

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

885,112 次观看 • 1 个月前