This Isn’t a Burnout Plan. It’s a Grown-Up Training System.

The MyoBio Weekly Training Calendar isn’t for gym influencers or adrenaline junkies, it’s for real adults. People juggling careers, kids, chronic stress, or just the reality of joints that don’t bounce like they used to. It’s built to work whether you’re a beginner coming back to movement, a midlife lifter navigating recovery, or someone chasing performance without self-destruction.

Every session is scalable. You get three focused strength days with non-overlapping muscle groups, two intelligently placed interval sessions, and two true recovery days. The system adapts by adjusting tempo, load, and intensity, not by throwing more chaos at your nervous system. And unlike typical “bro splits” or generic bootcamps, this calendar respects tissue recovery timelines, mitochondrial adaptation, and autonomic nervous system balance.

This isn’t new for the sake of novelty it’s new because it applies actual training science to adult physiology. Less junk volume. More results you can feel, not just post on Instagram.

The MyoBio Weekly Training Calendar

Overview: This 7-day structure is designed for adults 40+ seeking sustainable, effective physical progress. It blends foundational aerobic work, strength training focused on joint resilience and metabolic efficiency, and carefully dosed high-intensity intervals all structured around physiological recovery windows and real-life constraints.

Why This Structure Works:

1. Daily Low-Intensity Cardio (60 minutes, Level 2 effort) Within an hour of waking, clients engage in steady-state cardio: walking, biking, treadmill, rowing, shadowboxing, etc. The goal is not calorie burn, but mitochondrial density, aerobic efficiency, lymphatic circulation, and psychological consistency.

  • Timing: Morning fasted cardio leverages natural cortisol rhythms and improves metabolic flexibility.

  • Duration: Sixty minutes provides both circulatory and recovery benefit without mechanical overload.

  • Intensity: Level 2 ensures fat oxidation and movement fluidity without overtaxing the nervous system.

2. Strength Training 3x/Week Each strength session uses non-overlapping muscle groupings to reduce fatigue and allow high output in minimal time (30–45 minutes). Muscle selection is deliberate:

  • Day B (Monday): Lower body chain + shoulder rotation (glutes, hamstrings, hip rotators, scapular stabilizers)

  • Day D (Wednesday): Hinge + push + pull (deadlifts, lats, pecs, rotator cuff support)

  • Day F (Friday): Step-ups, overhead press, glute med, thoracic spine

Each session emphasizes tempo, mechanical tension, and motor control. Supersets or tri-sets reduce rest time and maintain a cardiovascular component.

3. Intervals 2x/Week (Days C and E) HIIT is included in short duration (20 minutes total), emphasizing nervous system recovery over total work. Starting at 15 seconds of high effort to 2 minutes of low recovery, this structure trains:

  • Anaerobic capacity

  • Respiratory control

  • Force generation

By spacing intervals away from lifting sessions, we avoid systemic overlap and overtraining.

4. Rest and Step Days (Days A and G) Two full recovery days are built in not passive rest, but active recovery via step counting and optional foam rolling or mobility. These are essential for:

  • Collagen remodeling

  • Glycogen restoration

  • Nervous system reset

The days are intentionally placed before and after the highest total work output (Days B and F).

Why It’s Effective: This plan isn’t flashy. It doesn’t promise “fat-blasting” or “booty sculpting.” Instead, it delivers what most training systems miss: predictable, recoverable, and neurologically sustainable adaptation.

  • It respects your age, joints, job, and stress.

  • It uses movement science, not fads.

  • It builds forward, not just harder.

This is adult training for bodies that still have years to carry.

Don’t have 60 minutes in the morning for cardio?

The second-best, evidence-supported alternative is to split the session into two 30-minute bouts one in the morning, one later in the day. Peer-reviewed studies, including meta-analyses from the Journal of Applied Physiology and Medicine & Science in Sports & Exercise, confirm that accumulated moderate-intensity aerobic work delivers comparable cardiovascular and metabolic benefits to continuous sessions, provided total volume and intensity are matched.

This also enhances adherence for individuals with time restrictions and maintains the lymphatic, circulatory, and neuromuscular benefits of consistent aerobic movement.

Consistency over perfection always wins but remind yourself: you’re already coming back to lifting or HIIT. That means your recovery and motivation will be challenged, especially as the "@#$%, I’m back in the gym" moment hits. , adjust volume if needed, and don’t confuse soreness with failure.

Run it as written. Three lifting days. Two interval days. Two recovery days. Daily low intensity cardio. That’s the system.

It’s not a choose-your-own-adventure. It’s designed to balance stress, joints, and physiology across the week. If you start hacking it apart, you’re not following the plan you’re doing something else.

But if you miss a day? Move on. Don’t double up. Don’t “catch up.” The system assumes life will interrupt. It holds anyway.

Start with lighter weights if needed. Use machines if form isn’t dialed in. But the format doesn’t change. That’s how you stay consistent without second-guessing everything.

Follow the calendar. Adjust the load. Repeat.

🔩 Mondays Suggested exercises Machine-Based

  1. Glute Drive / Hip Thrust Machine

    • Focus: Glutes, hamstrings

    • Cue: Drive through heels, keep chin tucked

  2. Seated Leg Curl Machine

    • Focus: Hamstrings

    • Cue: Don’t slam the weight stack; control the return

  3. Cable External Rotation (arm at side)

    • Focus: Rotator cuff, scapular stabilizers

    • Cue: Elbow pinned to side, rotate forearm away from body

🏋️ Free Weight / Minimal Setup

  1. Bodyweight Glute Bridge (progress to dumbbell)

    • Focus: Glutes, core

    • Cue: Squeeze glutes at top, ribs down

  2. Step-Back Lunges (using support if needed)

    • Focus: Glutes, hamstrings, hip control

    • Cue: Soft knee, stay upright, controlled descent

  3. Band Pull-Aparts / Light Dumbbell Scap Raises

    • Focus: Mid/lower traps, scapular control

    • Cue: Avoid shrugging, keep ribcage neutral

Wednesday Suggested Exercises

🔩 Machine-Based (Supportive & Low Skill)

  1. Cable Lat Pulldown (Underhand or Neutral Grip)
    – Focus: Lats, scapular depression
    – Cue: Pull elbows to hips, not just “down”

  2. Chest Press Machine (Seated or Incline)
    – Focus: Pec major, anterior delts
    – Cue: Avoid locking out elbows; press through palms

  3. Romanian Deadlift on Smith Machine (Light Load)
    – Focus: Glutes, hamstrings, hinge pattern
    – Cue: Soft knees, hips back, spine neutral

🏋️ Free Weight / Band-Based

  1. Kettlebell or Dumbbell Romanian Deadlift (light-medium)
    – Focus: Hinge pattern, posterior chain
    – Cue: Hips back, don’t squat it down, chest proud

  2. Incline Dumbbell Chest Press (light)
    – Focus: Pecs and shoulder control
    – Cue: Controlled descent, slight elbow tuck

  3. Band Face Pulls or External Rotations
    – Focus: Rear delts, rotator cuff
    – Cue: Pull band toward nose, elbows high; or rotate with upper arm stable

Friday Suggested Exercises

🔩 Machine-Based (Supportive & Low Skill)
Assisted Step-Up Platform or Lateral Stepper Machine
– Focus: Glute medius, quads, hip control
– Cue: Push through full foot, keep chest upright

Selectorized Overhead Shoulder Press Machine
– Focus: Deltoids, triceps, scapular stability
– Cue: Sit tall, press without locking elbows

Seated Thoracic Extension (Roman Chair or Stability Ball)
– Focus: Thoracic mobility, spinal extension
– Cue: Keep hips anchored, extend through upper back not lower spine

🏋️ Free Weight / Band-Based
Low Box Step-Ups (with Dumbbell or Bodyweight Support)
– Focus: Glute medius, balance, unilateral control
– Cue: Drive through lead leg, don’t push off trailing foot

Light Dumbbell or Band Overhead Press
– Focus: Shoulder press mechanics, scapular control
– Cue: Brace core, press with controlled tempo

Thread-the-Needle Mobility ***
– Focus: Mid-back extension and rotation
– Cue: Open up through ribs, don’t yank neck or low back

🛠️ How To: Thread-the-Needle (Free Weight or Bodyweight)

▶️ Bodyweight Version (Standard)

  1. Start on all fours (quadruped position)

  2. Reach your right arm under your left, palm up—let your shoulder and ear come close to the floor

  3. Pause and inhale fully at the end range

  4. Return to neutral and optionally reach that right arm up and open to the ceiling

  5. Repeat 6–10 reps each side, controlled pace

🔑 Cues:

  • Keep hips stacked (don’t twist from the pelvis)

  • Let breath deepen the rotation, don’t force it

  • Slow tempo this is neural retraining, not ballistic work

🏋️ Weighted Version (Free Weight Upgrade)

Use a light dumbbell or small plate (2–5 lbs):

  1. Perform same reach-under motion, holding the dumbbell

  2. Control the descent-don’t let gravity pull you

  3. The added weight increases tissue loading on mid-back and scapular stabilizers

  4. Optional: hold the end-range for 3 seconds

This adds mild eccentric demand and reinforces end-range control great for people prepping for overhead pressing or rotation-heavy sports. or Just lifting the car seat, kids or grand kids.

Need a More Personalized Approach?
If you're working around injuries, dealing with setbacks, or just want a second set of eyes on your training we can talk. I'm available for questions, consults, or a deeper dive into what this plan looks like for your body, your life, and your goals.

Just reach out. You don’t have to figure it all out alone.