Monday
Lower Body Lift · Supplement On-Day
Lower Lift
Full Supp Stack
Hot Tub + Sauna
Morning
6:30AM
Wake Up + Hydrate
Immediate 16–20oz plain water on waking. Flushes overnight and primes absorption for the first supplement window. No food yet.
6:45AM
Cordycepin 25mg + PQQ (1 softgel)
Empty stomach only. PQQ + Cordycepin synergy targets mitochondrial energy output — the combination matters. Take with water, then wait before eating.
7:15AM
Breakfast + Citicoline 250mg
Meal: 3–4 eggs, oats or rice, fruit, whole milk or OJ. Target 700–800 kcal, 40g protein. Citicoline must be taken with food — it fuels the choline substrate for Semax that follows. Also take Omega-3 (2–3g fish oil) and Vitamin D3 here.
8:00AM
Semax (1–2 sprays, nasal)
Peak cognitive window opens. Aim toward outer nostril wall, sniff gently — coat nasal lining, don't drip into throat. Citicoline 45 min ago has loaded the choline substrate. If sleep was poor last night, skip Semax and lean on Citicoline only.
Pre-Lift
9:30AM
Pre-Workout Meal / Snack
60–90 min before lifting. Keep it simple: rice or oats + banana + protein shake (whey). ~500 kcal, 30g carbs minimum. Avoid heavy fats here — slows digestion. Take Creatine 5g mixed into the shake.
Gym — Lifetime Westlake
11:00AM
Cardio Warm-Up (10–12 min)
Treadmill incline walk, bike, or row. Heart rate to ~130 bpm. The goal is to raise core temp and activate the CNS — not to fatigue. Finish with 5 min dynamic mobility: hip circles, leg swings, ankle rotations.
11:15AM
Lower Body Lift (~60 min)
Back Squat — 4 × 6–8 (3-sec eccentric)
Romanian Deadlift — 4 × 8–10
Bulgarian Split Squat — 3 × 10 each leg
Hip Thrust — 4 × 10–12 (1-sec pause at top)
Nordic Hamstring Curl — 3 × 6–8 (slow eccentric)
Calf Raises — 3 × 15 seated + 3 × 15 standing
Box Jumps (finisher) — 3 × 5, maximal effort
Romanian Deadlift — 4 × 8–10
Bulgarian Split Squat — 3 × 10 each leg
Hip Thrust — 4 × 10–12 (1-sec pause at top)
Nordic Hamstring Curl — 3 × 6–8 (slow eccentric)
Calf Raises — 3 × 15 seated + 3 × 15 standing
Box Jumps (finisher) — 3 × 5, maximal effort
12:20PM
Post-Lift Shake (within 30 min)
Whey protein + fast carbs. Shake: 1–2 scoops whey + banana or white rice + water or milk. ~50g protein, 60g carbs. This is the most anabolic window of the day — don't miss it.
12:30PM
Hot Tub — 12–15 min
Increases blood flow to flush lactate and metabolic waste from worked muscles. Drink 16oz water before entering. Keeps circulation elevated post-lift without taxing the CNS further.
12:48PM
Sauna — 15–20 min
Growth hormone peaks post-exercise in sauna heat. Heat shock proteins support muscle repair. Finish with a cool shower after — contrast helps bring heart rate down and reduces residual inflammation.
Afternoon
1:30PM
Lunch — Big Meal
Largest meal of the day. Target: 900–1,000 kcal. Ground beef or chicken + white rice or pasta + vegetables + olive oil. If appetite is suppressed from Texas heat — force it. Under-eating tanks the whole stack.
2:30PM
Downtime / Skills Work
Unstructured. Nap (20–30 min) is genuinely beneficial here — GH pulse from napping compounds with post-lift recovery. Or: light ball work, video watching, journaling the focus/energy rating (1–10) from today.
5:00PM
Afternoon Snack
Greek yogurt + granola + fruit, or rice cakes + peanut butter + protein shake. Keep carbs moderate here. ~500 kcal, 30–40g protein.
7:00PM
Dinner
Salmon or lean beef + sweet potato or rice + greens. Omega-3s from salmon support next-day recovery. ~800 kcal, 50g protein. Last big carb load of the day.
Evening Wind-Down
9:00PM
Pre-Sleep Protein
Cottage cheese (1 cup) or Greek yogurt. Casein protein digests slowly over 6–8 hrs — feeds muscles through the night. Optional: add honey for taste.
10:00PM
Neuro-Mag (1 cap) + Magnesium Glycinate (1 cap)
Neuro-Mag (Mg L-threonate) crosses the blood-brain barrier — consolidates learning and neural adaptation. Glycinate relaxes muscles and deepens sleep. Effects build over 2–3 weeks. Don't judge it in week one.
10:10PM
Log the Day (30 seconds)
Before bed: write focus rating (1–10), energy during training (1–10), sleep quality last night (1–10). Two weeks of this data tells you more than guessing. Takes 30 seconds.
10:30PM
Lights Out — 9 hrs target
Phone down 30 min before sleep. No screens in bed. This is where the gains actually happen. Every hour under 8 is leaving muscle on the table.
Monday Calorie Target: ~3,400 kcal · Protein: ~195g · Creatine: 5g with pre-workout meal · Semax: Active (Mon–Fri) · Cordycepin: AM dose only on lift days (no PM dose needed — soccer is midday on weekdays, summer = no school)
Tuesday
Speed Day · Hill Sprints · Supplement On-Day
Hill Sprints
Full Supp Stack
No Sauna Today
⚡ No hot tub or sauna after speed days. CNS needs uninterrupted recovery. Heat therapy after max-effort sprints over-stresses the system. Skip it today.
Morning
6:30AM
Wake + 20oz Water
Sprint days demand hydration starts early. Texas heat is brutal — you need to be fully hydrated before 11 AM, not scrambling to catch up at the hill.
6:45AM
Cordycepin 25mg + PQQ (1 softgel)
Empty stomach. Mitochondrial support — this is just as relevant on sprint days since sprint capacity is largely aerobic/mitochondrial at the cellular level.
7:15AM
Breakfast + Citicoline 250mg
Higher carb today. Oats + banana + eggs + OJ. Sprint performance is almost entirely glycogen-dependent. ~750 kcal, lean on carbs (60–70g). Citicoline with food. Vitamin D3 + Omega-3 here too.
8:00AM
Semax (1–2 sprays)
Less critical on speed days vs lift/study days, but the BDNF boost from Semax benefits motor learning — sprint mechanics are a skill, and Semax can enhance the neural encoding of good form.
Pre-Sprint
9:30AM
Light Pre-Sprint Snack
Banana + rice cake + electrolyte drink. Light on the stomach — no full meal within 90 min of sprints. Creatine 5g here. Start sipping SALTT or LMNT to pre-load minerals.
Sprint Session — Hill
11:00AM
Dynamic Warm-Up (15 min)
Leg swings (forward + lateral) × 10 each
Hip circles × 10 each direction
A-skips × 2 × 20m
B-skips × 2 × 20m
Butt kicks × 2 × 20m
Accelerations (50%) × 3 × 30m — building to 70%
Hip circles × 10 each direction
A-skips × 2 × 20m
B-skips × 2 × 20m
Butt kicks × 2 × 20m
Accelerations (50%) × 3 × 30m — building to 70%
11:15AM
Hill Sprints — Phase 1 (Wk 1–4)
6–8 × 10-second max effort up the hill
Full walk-down recovery (~2–3 min between reps)
Focus: forward lean from ankles, knees driving high, powerful arm swing, triple extension (ankle/knee/hip)
Phase 2 (Wk 5–8): 8–10 × 15 sec, last 2 reps go 20 sec
Full walk-down recovery (~2–3 min between reps)
Focus: forward lean from ankles, knees driving high, powerful arm swing, triple extension (ankle/knee/hip)
Phase 2 (Wk 5–8): 8–10 × 15 sec, last 2 reps go 20 sec
11:45AM
Cool-Down + Dynamic Stretch (10 min)
Easy walk 5 min. Then: hip flexor stretch, hamstring stretch, quad stretch, calf stretch. Hold each 30–45 sec. Drink electrolytes throughout.
12:00PM
Post-Sprint Recovery Meal (within 30 min)
Protein shake + fruit immediately. Then within 1 hr: chicken or beef + rice + vegetables. Sprint recovery needs glycogen replenishment fast. ~700 kcal, 50g protein, 80g carbs.
Afternoon / Evening
1:00PM
Rest + Optional Ball Work
No gym today. Light ball work (juggling, passing against wall) is fine. Keep it to 20 min max — treat this as skill practice, not conditioning. CNS is taxed from sprints.
5:00PM
Snack
Same as other days — Greek yogurt, fruit, protein shake. ~400–500 kcal.
7:00PM
Dinner
High-carb recovery dinner. Rice or pasta + protein + greens. ~900 kcal. Replenish glycogen stores fully for Wednesday's upper lift.
10:00PM
Neuro-Mag + Magnesium Glycinate
Same as every night. Especially important after sprint days — Glycinate relaxes the hamstrings and hip flexors that took the most punishment today.
10:30PM
Sleep — 9 hrs target
CNS recovery from sprints is primarily neural, not muscular — it happens almost entirely during deep sleep. Protect this window.
Wednesday
Upper Body Lift · Supplement On-Day
Upper Lift
Full Supp Stack
Hot Tub + Sauna
Morning — identical to Monday until gym
6:30AM
Wake + 20oz Water
Same morning protocol as Monday.
6:45AM
Cordycepin 25mg + PQQ
Empty stomach. Same as every on-day morning.
7:15AM
Breakfast + Citicoline 250mg
3–4 eggs + oats + fruit. ~700 kcal. Citicoline with food. Vitamin D3 + Omega-3.
8:00AM
Semax (1–2 sprays)
Peak focus window. Same application protocol.
9:30AM
Pre-Workout Meal + Creatine 5g
Rice/oats + banana + protein. Creatine in the shake. ~500 kcal.
Gym — Lifetime Westlake
11:00AM
Cardio Warm-Up (10 min)
Row machine or bike. HR to ~130. Add band pull-aparts and shoulder rotations to prime the upper body specifically.
11:15AM
Upper Body Lift (~60 min)
Barbell Bench Press — 4 × 6–8
Weighted Pull-Ups — 4 × 6–8
DB Incline Press — 3 × 10–12
Barbell Row — 4 × 8–10
Lateral Raises — 3 × 15–20
EZ Bar Curl — 3 × 10–12
Tricep Pushdown + OH Ext (superset) — 3 × 12 each
Face Pulls — 3 × 15 (never skip — shoulder longevity)
Weighted Pull-Ups — 4 × 6–8
DB Incline Press — 3 × 10–12
Barbell Row — 4 × 8–10
Lateral Raises — 3 × 15–20
EZ Bar Curl — 3 × 10–12
Tricep Pushdown + OH Ext (superset) — 3 × 12 each
Face Pulls — 3 × 15 (never skip — shoulder longevity)
12:20PM
Post-Lift Shake (within 30 min)
Whey + banana + milk. ~50g protein, 60g carbs. Same post-lift window as Monday.
12:30PM
Hot Tub (12–15 min) → Sauna (15–20 min)
Same recovery sequence as Monday. 16oz water before entering. Cold shower after sauna. Log how you feel vs Monday.
Afternoon / Evening — mirror Monday
1:30PM
Lunch — ~900–1,000 kcal
Protein + carbs + vegetables. Same as Monday.
7:00PM
Dinner — ~800 kcal
Lean protein + complex carb + greens.
10:00PM
Neuro-Mag + Magnesium Glycinate
Same as every night. Non-negotiable.
10:30PM
Sleep — 9 hrs
Mid-week. You're two hard days in — protect this sleep window.
Thursday
Active Recovery · Supplement On-Day
Active Recovery
Full Supp Stack
Pool / Mobility
🔄 No heavy lifting, no sprints. The goal today is blood flow, mobility, and tissue repair — not adding training stress. This day is what makes Friday's full-body session possible at high quality.
Morning
6:45AM
Cordycepin 25mg + PQQ + Citicoline (7:15) + Semax (8:00)
Full morning protocol same as Mon/Wed. Even on recovery days, the cognitive stack supports recovery adaptation and learning consolidation from prior training days.
7:15AM
Breakfast — Slightly Lighter
~600 kcal. Same foods, smaller portions. Creatine 5g still — take it every day regardless of training. Vitamin D3 + Omega-3 + Citicoline with food.
Lifetime Westlake — Recovery Session
10:00AM
Pool Swim or Aqua Jog — 25–30 min
Easy effort. No lap racing yourself. Water provides gentle resistance and hydrostatic pressure that reduces inflammation without loading joints. RPE: 3–4 out of 10. Better than full rest — keeps blood moving to muscles recovering from Mon/Tue/Wed.
10:35AM
Mobility & Foam Roll — 20 min
Hip flexors (couch stretch) — 60 sec each
Hamstrings (lying stretch or PNF) — 45 sec each
Ankles (wall ankle mobility) — 10 reps each
Thoracic spine (foam roller extension) — 2 min
Adductors (frog stretch) — 60 sec
Foam roll: quads, IT band, calves
Hamstrings (lying stretch or PNF) — 45 sec each
Ankles (wall ankle mobility) — 10 reps each
Thoracic spine (foam roller extension) — 2 min
Adductors (frog stretch) — 60 sec
Foam roll: quads, IT band, calves
11:00AM
Sauna — Optional (15 min max)
If energy feels good, a short sauna session on Thursday accelerates tissue repair and keeps the heat adaptation building. Skip if you feel run down — listen to your body today.
Afternoon
12:30PM
Lunch — ~800 kcal
Standard protein + carbs. Slightly fewer carbs than lift days since you're not glycogen-depleting today.
2:00PM
Nap / Rest
Thursday is the midpoint. A 20–30 min nap is highly recommended — GH pulse, muscle repair acceleration, and cognitive restoration ahead of Fri/Sat/Sun training block.
7:00PM
Dinner — Carb Load for Friday
Bigger carb dinner tonight. Rice or pasta + protein. You want full glycogen stores for Friday's full-body power session. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Every night. Non-negotiable.
10:30PM
Sleep — 9–10 hrs target
Recovery day means the body can prioritize repair during sleep even more than usual. This is a premium sleep night.
Friday
Full Body / Power Lift · Supplement On-Day
Full Body Power
Full Supp Stack
Hot Tub + Sauna
Morning — Same protocol as Mon / Wed
6:45AM
Cordycepin + PQQ → Breakfast + Citicoline → Semax
Identical morning supplement sequence. Full on-day stack active.
9:30AM
Pre-Workout — Load Up
Friday is the heaviest session of the week (power cleans, trap bar deadlift). Eat well: rice + eggs + banana. Creatine 5g. ~600 kcal, 90 min before gym.
Gym — Full Body Power
11:00AM
Warm-Up (12 min)
Cardio + hip mobility + shoulder circles + empty bar power clean practice. Friday's session requires more warm-up — you're going heavy and explosive.
11:15AM
Full Body Power Lift (~65 min)
Power Clean — 4 × 4–5 (technical, heavy, full rest)
Trap Bar Deadlift — 4 × 5 (heaviest compound of the week)
Push Press — 3 × 5 (leg drive into overhead)
Weighted Dips — 3 × 8–10
DB Romanian Deadlift — 3 × 10
Farmer Carries — 3 × 40m (heavy dumbbells or trap bar)
Ab Wheel / Hollow Body — 3 × 10 / 3 × 30s
Trap Bar Deadlift — 4 × 5 (heaviest compound of the week)
Push Press — 3 × 5 (leg drive into overhead)
Weighted Dips — 3 × 8–10
DB Romanian Deadlift — 3 × 10
Farmer Carries — 3 × 40m (heavy dumbbells or trap bar)
Ab Wheel / Hollow Body — 3 × 10 / 3 × 30s
12:25PM
Post-Lift Shake (within 30 min)
Whey + carbs. Same as Mon/Wed. After power work your CNS is taxed — fast protein and carbs accelerate recovery.
12:40PM
Hot Tub (12–15 min) → Sauna (15–20 min) → Cold Shower
End-of-week recovery. Full sequence. If Lifetime has a cold plunge, this is the best day of the week to use it after sauna. Sets you up for a strong Saturday speed session.
Afternoon / Evening
1:30PM
Big Lunch — ~1,000 kcal
Heaviest training day = biggest lunch. Beef or salmon + rice + veggies + olive oil. Don't skip this.
7:00PM
Dinner — Carb Load for Saturday
Pasta or rice + protein. Pre-loading carbs for tomorrow's track/field session. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Standard. Every night.
10:30PM
Sleep — 9 hrs
Last on-day of the week. Full recovery starts now.
Saturday
Speed / Field Day · Supplement OFF Day
Track / Turf
Semax OFF
Cordycepin OFF
📋 5:2 Rule — OFF day for Semax and Cordycepin. Keep: Citicoline, both Magnesiums, Vitamin D3, Omega-3, Creatine. Skipping Semax/Cordycepin on weekends prevents receptor dependence and keeps the BDNF response sharp when you return Monday.
Morning
7:00AM
Wake — Slightly Later
No alarm pressure. Wake naturally if possible. 20oz water immediately.
7:30AM
Breakfast + Citicoline 250mg
Citicoline stays active on off days. Eggs + oats + fruit. ~700 kcal. Vitamin D3 + Omega-3. No Semax, no Cordycepin today. Creatine 5g with breakfast.
9:30AM
Pre-Session Snack + Electrolytes
Banana + rice cake. Start SALTT/LMNT. Texas Saturday morning heat is no joke — electrolyte loading starts here.
Track / Turf Session
11:00AM
Dynamic Warm-Up (15 min)
Same warm-up protocol as Tuesday — skips, A/B-runs, accelerations building from 50% to 80%.
11:15AM
Track / Turf Speed Work
Phase 1–2 (Wk 1–6) — Acceleration:
6 × 20m fly sprints (rolling start) · 3 min rest
6 × 30m standing-start sprints · 3 min rest
Phase 3 (Wk 7–12) — Max Velocity:
4 × 60m sprints (95% effort) · 4–5 min rest
4 × 40m flying sprints · 4 min rest
Change of Direction (Phase 3 add-on):
5-10-5 shuttle × 6 · T-drill × 6 (time yourself)
6 × 20m fly sprints (rolling start) · 3 min rest
6 × 30m standing-start sprints · 3 min rest
Phase 3 (Wk 7–12) — Max Velocity:
4 × 60m sprints (95% effort) · 4–5 min rest
4 × 40m flying sprints · 4 min rest
Change of Direction (Phase 3 add-on):
5-10-5 shuttle × 6 · T-drill × 6 (time yourself)
12:00PM
Agility Ladder + Ball Work (optional, 20 min)
Only if energy allows. Ladder footwork patterns. Light ball passing or 1v1 moves. Soccer-specific neuromuscular work while the CNS is warm.
Recovery & Afternoon
12:30PM
Post-Session Shake + Meal
Protein shake immediately. Full meal within 60 min: chicken + rice + vegetables. ~800 kcal. Electrolytes throughout.
2:00PM
Rest / Social Time
You've earned it. No training. This is the mental recovery part of the week. Don't feel guilty — this is part of the protocol.
7:00PM
Dinner — Eat Big
Sunday is full rest — but still eat well tonight. ~900 kcal. Keep protein high.
10:00PM
Neuro-Mag + Magnesium Glycinate
Both magnesiums stay active on off days. These are the backbone of sleep quality year-round.
10:30PM
Sleep — 9–10 hrs
Saturday night is often the best sleep of the week. Protect it. Your body is doing a week's worth of protein synthesis right now.
Sunday
Full Rest · Supplement OFF Day
No Training
Semax OFF
Cordycepin OFF
🌿 True rest day. No training, no sprints. The 5:2 rule is in effect — Semax and Cordycepin are off. Eat, sleep, and let the adaptation happen. This day is what makes Monday's session quality.
Morning — No Rush
8:00AM
Wake Naturally
No alarm. Sleep until your body wakes you. Chronic under-sleep is the most common mistake young athletes make. Sunday is the buffer.
8:30AM
Breakfast + Citicoline + Vitamins
Citicoline 250mg with food (stays active on off days). Vitamin D3, Omega-3, Creatine 5g (every day regardless). No Semax, no Cordycepin. Eat a full, enjoyable breakfast — eggs, fruit, whatever sounds good.
Midday
11:00AM
Light Walk or Stretch (Optional)
10–15 min walk outside, or 15 min gentle stretching at home. Nothing structured. Just keeps blood moving. Not required.
1:00PM
Lunch — ~800 kcal
Rest day target: ~2,800 kcal total. Keep protein at 195g — same as training days. Drop carbs to ~300g. Muscles are still building on rest days; protein never goes down.
3:00PM
Mental Prep / Week Review
Review your training log from the week. Did weights move? Did energy feel good? Are you hitting 195g protein? 5 min of review now saves 5 weeks of guessing. Also: plan your Monday grocery run — running out of protein sources mid-week tanks the program.
7:00PM
Dinner — Prep for Monday
Full carb load tonight. Rice or pasta + protein + vegetables. You want full glycogen stores walking into Monday's lower body lift. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Always. Every single night. This is the one non-negotiable that never cycles off.
10:00PM
Early Lights Out — 10 hrs target
Sunday night sleep is the most impactful sleep of the week. Getting to bed by 10–10:30 means waking at 6:30 Monday fully charged. Don't stay up late — this directly affects Monday's lift quality and your supplement response.
Weekly Supplement Summary: Mon–Fri: Full stack (Cordycepin AM, PQQ, Citicoline, Semax, Creatine, D3, Omega-3, both Magnesiums at night). Sat–Sun: Citicoline + Creatine + D3 + Omega-3 + both Magnesiums only. Semax and Cordycepin are OFF on weekends — no exceptions.