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Search 135 public protocols by goal, creator, or intervention. Read the details, learn what is inside, then copy one to make it your own.
Sinclair's exercise and wellness practices built on hormesis: "What doesn't kill you makes you live longer."
Varies · 1-2x/week
Varies · 2-3x/week
+3 more interventions
Rogan's weekly training: kettlebells (Pavel method), hot yoga, hill sprints, BJJ, and MMA. Cold plunge before every workout.
3 min at ~34°F (1°C) · Before every workout
~60 min · 3x/week
+4 more interventions
Zuckerberg's combat-focused fitness: BJJ and MMA 3-4x/week, strength & conditioning on off days, plus the annual Murph Challenge.
~2 hours · 3-4x/week, morning
1-2 hours · 3-4x/week (combined with MMA)
+3 more interventions
LeBron's training with Mike Mancias (22+ year partnership): daily activation lifts, stretching since age 10, and clean whole-food nutrition.
Variable — "a little small lil' lift" · Daily, even game days
Dynamic stretches · Morning + pre-game + before bed
+5 more interventions
Hemsworth's evolved fitness: functional strength with trainer Luke Zocchi, increased cardio/endurance post-APOE4 discovery, plus surfing as mindfulness.
~1 hour max · 6 days/week (bulking) or 4x/week (maintenance)
Varies · Regular
+2 more interventions
