Daily 10-15 min morning mobility and 30-60 min midday walking, plus one main session per day; Friday gym 5x5 strength workout detailed.
In his 2021 roundup of 19 full-body workouts, Greenfield lays out how those sessions are woven into a typical week for him, mixing kettlebell strength, sauna/cold, blood flow restriction, tennis, gym 5x5 and obstacle training. He frames it as a week that 'might look something like this' rather than a fixed plan.
Sample week from '19 Best Year-Round Full-Body Workouts'
- When
- 2021
Monday30-minute full-body strength with kettlebells and Airdyne (garage)
TuesdaySauna/cold session (early evening)
WednesdayBlood flow restriction training or VASPER session
ThursdayFamily tennis match (early evening)
FridayGym 5x5 strength workout
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell or dumbbell bench press | 5 | 5 | Paired with 10 reverse hyperextensions after each set |
| Barbell or dumbbell squat | 5 | 5 | Paired with 10 bird dogs per side |
| Barbell or dumbbell power clean | 5 | 5 | Paired with 10 ab wheel or stability ball rollouts |
| Barbell or dumbbell deadlift | 5 | 5 | Paired with 10 box jumps or lunges, landing silently |
| Barbell or dumbbell overhead push press | 5 | 5 | Paired with 10 bicycle crunches per side |
Saturday3-4 rounds home obstacle course training
SundayFrisbee golf or hike with family and/or friends (early evening)
Every day starts with 10-15 minutes of mobility and includes 30-60 minutes of midday walking outdoors (Sunday: 30-60 minutes cycling or paddleboarding instead). Presented as an example week ('might look something like this'). For the 5x5: one warm-up set before the first working set; pick a weight allowing no more than 8 reps but ideally fatiguing by 5; do the paired exercise after each set.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“That means that the 19 key full-body workouts I've outlined above are woven into a week that might look something like this:”Ben Greenfield
Source: 19 Best Year-Round Full-Body Workouts from Ben Greenfield (article, 6 Apr 2021)