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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.
Results for “strength”
Protocols and interventions that match your search.
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
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
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
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
A garage gym lets him fit strength work, cardio and stretching into short gaps around family life.
+1 more intervention
Kettlebell swings, deadlifts and Cossack squats from his accounts of strength and mobility work.
5–6 repetitions per side, 2–3 sets
Around five hours of exercise each week when she is not travelling: CrossFit for strength and hard efforts, with easier Zone 2 running on recovery days.
~3 hours per week · weekly, when not travelling
recovery days
Peter Attia reported exercising daily, with about four hours of Zone 2, one VO2-max session and four strength sessions per week in the January 2024 FoundMyFitness interview. In October 2025, 60 Minutes described his total as about 10 hours a week and also observed him rucking. His 2023 protein target was 150–180 g/day, partly through Maui Nui venison sticks; he disclosed being an investor.
~4 h/week · weekly
1 session per week
+4 more interventions
