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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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August 10, 2009

Primal Blueprint Workout Plan: The Basics

By Mark Sisson
115 Comments

Based on the feedback I get, people like the Primal Blueprint for its simplicity. All it takes is a reasonably strict adherence to the ten Primal laws for most people to enjoy improved body composition, increased strength and general fitness, better sleep, and reduced inflammatory markers. The dietary component in particular is easy, simply because it stresses the inclusion of good fats, ample protein, and quality carbohydrates – the very same foods that have been naturally selected to appeal to our taste buds – but some have trouble with Primal fitness.

At first glance, this shouldn’t be an issue. No more chronic cardio and no more hour-and-a-half long workouts on the machines at the gym? Great – sign me up! But for those of you coming from a highly-structured fitness background of classes and strict schedules (which is most people, especially newcomers to the Health Challenge with their wrists still smarting from the shackles of Conventional Wisdom), putting the free-flowing, spontaneous Primal fitness concepts into practice can take, well, some practice. It sounds fantastic in theory, but we’re left with that lingering question: what, then, to do (and when, and how, and how often)?

Today, I hope to answer those questions by outlining the basic weekly Primal workout plan. Consider it my attempt at realizing the intangible; structuring the amorphous; anticipating the spontaneous. Just as the “planned randomness” of scheduled intermittent fasting carries all the metabolic benefits of actual food scarcity without being technically random, this Primal Workout Plan tricks the body. It’s a workout “plan,” with a few staples (squats, sprints, lots of low level aerobic activity), but by and large the Primal workout schedule provides a framework for those who need it while offering a wide variety of movements, routines, and exercises to keep everything fresh.

Monday – Sprint
Tuesday – Lift Heavy Things
Wednesday – Move Slowly, Play or Rest
Thursday – HIIT
Friday – Move Slowly, Play or Rest
Saturday – Lift Heavy Things
Sunday – Move Slowly, Play or Rest

Sprinting

Sprinting is pretty self-explanatory: run really, really fast in short bursts of output. Barring previous injury, we’re all built to sprint – which is why it’s a staple of Primal fitness. It builds both anaerobic and aerobic capacity while promoting growth hormone secretion, fat mobilization, and maximum power development. Simply put, if you want to build lean mass and burn body fat, sprinting at least once a week is the way to achieve both. Want proof? Just compare the bodies of your average sprinter and your average marathon runner. Which would you rather resemble?

Sprinting isn’t just about running blindly. You could do that and see some results, sure, but it’s probably better to go into it with a few goals outlined. You could try my beach sprints (sand technically not required, but it helps with dampening the impact and increasing the resistance) or perhaps some hill sprints (when I had my knee problem, hill sprinting worked best because I wasn’t “falling” as far on each step, if that makes sense – plus it’s hard as hell!). You could even do uphill sprints on a bike, or wind sprints in a pool. For me, sprinting should be about maximum effort at all times, which is why I tend to shy away from Tabata sprints on my dedicated sprint days. Twenty seconds at a time with a mere ten seconds of rest just isn’t enough for most to maintain top effort; it’s a great option for HIIT metabolic conditioning, but if I’m trying to tap into my burst power energy pathway, Tabata is too limiting. If you can maintain top speed for twenty seconds at a time performed eight times over the span of four minutes, though, be my guest! Most will find somewhere in the seven to ten second range more suitable. Take as long as you need to recharge between sprints, of course, and run on grass, sand, or trail with concrete as a last resort. Shoeless is best, followed closely by Vibrams (Geez…I’m starting to sound like a spokesperson for Fivefingers!). Your session shouldn’t take much longer than ten minutes.

For a few more ideas on sprint training visit this page.

Lift Heavy Things

I went over a somewhat advanced strength and muscle building routine a few weeks ago, but three days a week isn’t necessary for the average PBer who’s just interested in building/maintaining a little lean mass while developing strength and fitness. Two days a week of intense, heavy lifting is plenty for overall fitness. Besides, it’s not like you’re going to be doing five different variations of the bicep curl or spending an hour on the leg machines. You’ll be going all out with the classic, compound movements. Barbells, bodyweight, and honest hard work.

In the future, I plan on expanding the scope of our workouts by introducing new movements each month, but for now we’ll focus on the old stalwarts: the back squat, the deadlift, the bench press, and the overhead press. For experienced Groks, you should center your two weekly strength sessions around these basic barbell lifts. Tuesday might look like this:

Back Squats
Bench Press
Bent Over Rows
Dips (weighted, if possible)

And Saturday:

Deadlift
Overhead Press
Pull-ups/Chin-ups (weighted, if possible)
Thrusters (VIDEO)

Now, those are just suggestions. Feel free to switch it up and try different exercises (but at least do squats), or play around with the reps and sets. When I hit the weights, I tend to aim for four to five sets of five to eight reps for each exercise.

Beginners unsure of correct barbell form or people without access to equipment might try something like this for Tuesday:

Air Squats (or just the bar to practice form)
Lunges (perhaps with dumbbells)
Push-ups
Pull-ups
Inverted Row (VIDEO)

And for Saturday:

Air Squats
Lunges
Push-ups
Pull-ups
Handstand push-ups/presses

Obviously, for optimal strength development access to a barbell with weights is desirable, but – depending on your overall goals – completely unnecessary for basic strength training.

HIIT

High intensity day should be extremely exhausting. This is the day you’re going to dread, but luckily it’s only once a week! Make it count. If you find yourself looking forward to it, you’re either a sick individual or you’re going way too easy on yourself. The key here is metabolic conditioning – subjecting yourself to a steady barrage of multi-joint, compound exercises performed rapidly and with little rest to build muscular and anaerobic endurance. HIIT (high intensity interval training) day could be anything from a simple workout of ten sets of five pull-ups, ten push-ups, and fifteen squats, to the aforementioned Tabata intervals (sprints, burpees, squats, pull-ups, etc). For the most part, HIIT day workouts can be performed with little to no equipment (as in the Endorphin Mainline, the Prison Workout, or the 15 Minute Workout), but you can also put together an extremely solid metabolic conditioning routine using equipment, like the sledgehammer, the mace, or the sandbag. Just do it hard, fast, and don’t let up for a second.

By the time you’re tired of (as opposed to “from”) those workouts, you should be able to come up with some interesting alternatives to keep you busy. Also, stay tuned for more updates from me – I plan on introducing new routines on a regular basis to avoid stagnation (nothing worse than getting bored with a workout).

Rest/Play/Move Slowly

To rest, play, or move slowly – that is the question. Since the PB is largely about listening to the body’s natural cues, you’re going to have to trust yourself to make the right decision. If you’re worn out, take it easy. Give those muscle fibers a chance to repair. If you have a bit of energy left, go for a hike and just Move Slowly. Enjoy nature without turning it into a workout for a change. If you have a ton of energy left, though, load up a heavy backpack and climb some trees and scale some cliffs and do some tree branch pull-ups on that hike.

You can also use these days to play – with your kids, with the dog, with your buddies, with random strangers in a public pick-up game. My personal favorite is Ultimate Frisbee, but any game, whether structured or spontaneous, will do. And hey, if your idea of a good time is even more exercise or more strength training, that works too. As long as you’re enjoying yourself and whatever you’re doing doesn’t feel like work, you’re officially playing.

These days are also great for sport-or-profession-specific training. Trying to make the varsity basketball team? Go shoot jumpers for an hour straight. Got a fireman’s test coming up? Do some extra HIIT and strength work (hey, maybe the sledgehammer would come in handy here).

Three days of rest might sound excessive, but you could actually need it. If you’ve been hitting the Lift Heavy days extra hard and pushing yourself on the Sprint and HIIT days, three days of rest might be perfect.

Or, not. You decide.

Well, I think that’s a decent start. This simple plan provides some specifics for those that need some direction and a good deal of flexibility to accommodate a variety of fitness levels. It’s subject to change and refinement, but all in all it’s a solid basis for anyone interested in a Primal workout plan. Most anyone, from the experienced hunter-gatherer to the hesitant newbie, should be able to use this guide to build strength, burn some fat, and get on the right track toward true Primal Fitness. Grok on!

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115 Comments on "Primal Blueprint Workout Plan: The Basics"

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DaveFish
DaveFish
7 years 1 month ago

I did a 30 minute sledgehammer workout this morning and it wiped me out! 16 lb. sledgehammer and an old tire. Primal!

Tomorrow I’ll sprint. I love primal workouts because they can be done quickly but you still get great results.

Yash
7 years 1 month ago

Oh man, join the club. I buried a tire 3/4 into the dirt in my backyard and it’s a pretty good target now so I don’t have to rip up the lawn.

If you do them regularly, a good workout I stumbled upon was a 1 min on/1 min off repeated 10x, with shorter rests on subsequent workouts. If you can eventually shorten it to 10 minutes straight [switching hands every minutes obviously] you’re a beast. I find shortening the rests gets a lot harder when you’ve got the mega 16lb hammer.

Rodney
Rodney
7 years 1 month ago

Thanks for your examples of HIIT days. I was never quite sure where to begin there. Funny, I just got home a few minutes ago from picking up an old tire from a truck/farm tire shop so I can try some sledgehammering. Got the hammer last week so I am all set to go.

Aaron Blaisdell
7 years 1 month ago

I’ve got a nice 10 to 15-min strength training routine, and I move slowly a lot (and rest a lot). But I need to work more on sprinting (i.e., remembering to do it). When I take my daughter to the park I always get a little HIIT in on the “kids” playground equipment. And it’s amazing what a game of tag with 4-7 year old kids can do to a 40 year old dude!

musajen
musajen
7 years 1 month ago

Can you explain to me the difference between HIIT and Tabata Sprints? I’ve always thought they were basically the same thing.

james
7 years 1 month ago

Tabata sprints are an example of an HIIT workout. There’re lots of ways to put together a HIIT.

Though Tabata’s are ‘sprints’, they don’t let you recover fully before the next sprint starts. So, they’re not really appropriate for the Sprint Day of the schedule. You’ll need more rest between efforts on those days

james
7 years 1 month ago

re: lifting heavy things:

i added “straight leg deadlifts” today in lieu of the standard deads.

60% of the weight i was using for standard deads was plenty of a challenge – my core is going to be a mess tomorrow!

Chris
Chris
7 years 1 month ago
Would you consider the interval routine from “Body For Life” (running etc. for 1 minute at each intensity level where 5=50% of max 5,5,6,7,8,9,6,7,8,9,6,7,8,9,10,5,5 for 20 minutes total) an acceptable/ideal/passable HIIT workout? I have done these running (not too often any more – plantar faciitis), on the elliptical (mainly – minus 40 in the winter – need I say more) and just today did one swimming (freestyle except for breast stroke on the easy (5,6) intervals). Ouch! I nearly keeled over (pardon the nautical pun) and think that I can safely say that I did met Mark’s criterion for “dreading”… Read more »
Beth
Beth
7 years 1 month ago

What’s a back squat? Is it different in some way from a squat? Can HIIT training be done w/a jump rope?
Thanks…from a relative newbie…

Rodney
Rodney
7 years 1 month ago
Beth, there are several varieties included in the term “squat”. The descriptors tell you where the weight is placed. A back squat is where you rest a barbell across your upper back (there are different variants of this too). There are also front squats (barbell up on your upper chest/clavicle area with elbows pointed out away from your body), and overhead squat (barbell held overhead with a fairly wide grip). Of course this just scratches the surface, but these are a few of the more common variants. Always keep weight on your heels (don’t come up on your toes) and… Read more »
DThalman
DThalman
7 years 1 month ago
That looks like a great outline. I like to mix up my work out routine, both on a weekly and seasonal basis. I think what I do incorporates most of the concepts, probably with a bit too much cardio work during summer. From November-April I workout indoors mostly, gym climbing and swimming two times per week for each. Rock climbing counts as “lifting heavy things” I think, because you lift youself up steep cliffs/walls! When you really go for it rock climbing, it’s pretty strenuous. Stretching and pull-ups are part of my twice weekly climbing gym routine and we “lap… Read more »
Grok
7 years 1 month ago

I like that schedule. I think I’ll use it.

marci
marci
7 years 1 month ago
I alternate between Lifting Heavy Things 3x week and doing Intervals 3x week (one session is tabata- my HIIT..ugh! But I’m probably too easy in myself). Still, I’m pretty strict about this schedule. While on our honeymoon on Nantucket last week we biked, swam, played frisbee (thanks Mark!), paddleball, kayaked- all low level cardio, every day. I’ve never felt stonger or more relaxed yet energized. Was in bed by 11, up at 7…and did not miss the usual routine at all (disclaimer: I was only able to be 60% primal– had to indulge in a little fried clam bellies, beer… Read more »
Ryan
Ryan
7 years 1 month ago

Every time I do deadlifts i feel pain in my lower back the next day and my ‘trick’ knee starts popping more often and is sore the next day as well. Any reason why this might be happenning? Any way I can improve my form? Most of the folks at my gym don’t seem to know much more than I do about proper form.

Roland
7 years 1 month ago

You should find a trainer (even if it’s not at your gym) to check your form.

However, you don’t have to do deadlifts at all. For people with bad backs, tight hips, and poor ankle mobility, single leg exercises can be a better bet.

Lunge
Reverse Lunge
Walking Lunges
Split Squat
Bulgarian Split Squat
Single Leg RDL
Stepups

Steve
Steve
7 years 1 month ago

Ryan, I don’t know what to do about your knee, but the lower back thing can be solved by adding an ab exercise. I had lower back pain when I did Deadlifts with perfect form. When I started hitting a tire with a sledge hammer and intentionally flexing my abs on the down stroke I didn’t have any problems the next day. I guess it’s a yin yang thing. 🙂

fritchbeetle
7 years 1 month ago

I’m so excited to have this framework! I’ve been gleaning the information about working out over the past few months of checking this blog daily, but it’s nice to have it all in one nice little list. And it’s what I have discovered I prefer anyway.

Yay for primal workouts being my preferred way to play!!

Sabio
Sabio
7 years 1 month ago

Does anyone have suggestions for someone with previous back surgery and needs to be careful with their back and in their 50’s? Some of these exercises sound intense

Sabio
Sabio
7 years 1 month ago

Also, do you have posts for skinny Primals? How to keep weight.,

Sabio
Sabio
7 years 1 month ago

Last question: Can someone doing the Primal lifestyle train healthily for a “Sprint Triathlon”? It is the baby Triathlon. Does anyone have hints of what to eat prior to such a race. Should these races be avoided? Thank you

Autumn
Autumn
7 years 1 month ago

This schedule came at just the perfect time. I totally needed some direction with my workouts. Thanks so much, Mark!

jimbo
jimbo
7 years 1 month ago
Sabio I too am now worried about being too thin. Never thought I would have to say that coming from a high fiber “heart healthy diet” where I couldn’t shed 10 pounds now I am not sure how to maintain? I think your sprint tri will work with the primal life style. They are short but, intense. Just think about killing something or running from something that might kill you. What to eat prior to a sprint I like Bananas, cantalope, basicaly anything easy on the stomach. I have been having a problem with cramping since going primal, watch your… Read more »
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Eegah!
Eegah!
7 years 1 month ago
Mark (and fellow Apples), Exactly how hard to do you need to sprint for Tabata? I’d like to give them a try for HIIT (they’re what a Gymboss was made for ;)), but 20 seconds all out sprinting, followed by only 10 seconds recovery (repeat 8 times) seems extreme HIIT: I know what I feel like after one of those 20 second!! So, should Tabata be conducted at 90-95% of standard sprint efforts? My current (hill) sprint sessions are 4 x 20 seconds all out(particularly unpleasant for the last couple of seconds as the gradient gets steeeper at that point!)… Read more »
pinebark
pinebark
7 years 1 month ago
Ryan- I started deadlifts a few weeks ago and my lower back was sore as well. You really need to concentrate on keeping your back arched slightly upward (keep your chin up and shoulders back.) Also, from what I have read online, keep everything tight before you start your lift. Keeping my lower back tight before I begin my lift has worked wonders. Form is everything. In my experience, my soreness went away after about 5 lifts. Also, I tried to lift too much weight my first few sets, so I concentrated on form with smaller weights and that helped… Read more »
Nathan
Nathan
7 years 1 month ago

I really like this but the following variation would suit me better I think…

Monday – Lift Heavy Things
Tuesday – HIIT
Wednesday – Lift Heavy Things
Thursday – Sprint
Friday – Lift Heavy Things
Saturday – Move Slowly, Play or Rest
Sunday – Move Slowly, Play or Rest

Anyone else have their preferred variation?

worthc
worthc
7 years 1 month ago
Here is my workout for the past 3 weeks: Monday-Weighted pullups 5×5 Weighted ring dips 5×5 Handstand presses 3×8 Ring pushups 3×10 Inverted rows 3×8 (above are done HIITish style) Deadlifts 5×5 Wednesday-Weighted chinups 5×5 Squats 5×5 (other exercises the same) Friday-Repeat Monday’s workout I like to alternate pullups/chinups and squats/deadlifts Saturday- tabata sprints Three mile walks with wife and kids as much as possible. All workouts take around 20-25 minutes.
Sveninarxao
Sveninarxao
7 years 1 month ago

That is what I do Nathan, but I’m wondering if Mark’s p[an was more healthily ideal. Any opinions?

Vic Magary - GymJunkies
7 years 1 month ago

Great stuff! Good variety of fitness levels.

Bruce W
7 years 1 month ago

Excellent post and advice. I would like to take the liberty to provide a link to an example of how the type of training Mark recommends really works, as an alternative to old-fashioned style endurance training:

http://nutritionjocks.blogspot.com/2009/08/manifestation-of-value-of-high.html

Henry Miller
Henry Miller
7 years 1 month ago

I always part far from the door at work. Then I get a morning and afternoon sprint in just doing the car-door run. Most days I run up the stairs inside as well.

Then Monday is volleyball with friends.

Yash
7 years 1 month ago
Oh man, I envy you guys that can follow this. It sounds so awesomely perfect. I try to stay as primal as possible, but have to compromise due to limiting factors, [being a busy college kid being a major one] and the primal way of working out is one I really wish I could do. Playing rugby on the school team follows a lot of the same principles, but with higher volume: ie, 3 strength sessions, more sprints, more playing obviously, and the killer – more slow jogging or running at times. It’s definitely fun playing a sport, but I… Read more »
Simon Wood
Simon Wood
7 years 1 month ago

I don’t think using Dwayne Chambers as an example of the sprinter’s physique is very helpful given his ban for drug use. Many marathon runners have excellent physiques – one thinks particularly of the Kenyan greats.

It seems that you are making the error of using the propaganda techniques which you so often accuse others of adopting to make your case. It is not necessary and it undermines a lot of the good sense elsewhere on your site.

Jacqui
Jacqui
7 years 1 month ago
Workouts, I have workouts at work every day, try fighting calves on a feeder, for an hour 2 x daily at least I ‘m only bucketing 50 now. Forgot how easy it was to have a pump! Anyway instead of those squats, ballet is good enough sure tightens the rear end and gives nice legs, just wasn’t working on the stomach. Being a girl bit worried about this birth control thats putting hormones into me, getting the odd bit of heart pain, have had one leg done for varicose veins and get pains in that too. Is it the hormones… Read more »
Jacqui
Jacqui
7 years 1 month ago

Oops meant 179cm!

Rusty
Rusty
7 years 1 month ago

This is great! There may be some adjustments for me with Tuesday & Thursday 2 hour rugby practice and games on Saturday, but I really need the conditioning! Being new to rugby, the practices are kicking my a$$! And I need much more strentgh as well. Seems like the perfect article at teh perfect time~

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[…] Daily Apple also has ideas on fitness as well as diet. It’s a lifestyle. Primal living doesn’t agree with those long cardio […]

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[…] to tackle one thing at a time in taking on a Primal lifestyle (e.g. first the diet, then add exercise, then go to bed earlier for more sleep and finally work on decreasing stress). If you’re really […]

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[…] kind of person.  So what I’ve decided to do is actually a combination of Mark Sisson’s general workout scheme but with Alwyn Cosgrove’s prescription for lifting on the appropriate days in the program.  […]

Andrew
Andrew
6 years 7 months ago

I’m confused about the difference between HIIT days and how they differ from “lift heavy things” days.

Is an HIIT day workout anything that is pushed to the extreme? e.g., it could be sprints, or pushups, or lifting weights, etc. ?

And if an HIIT day can be weights, how is that different than a “lift heavy things” day? Do I just lift lighter or with less intensity on my “lift heavy” days?

Thanks in advance for helping a newbie get sorted out!

Steve
Steve
6 years 7 months ago
Lifting heavy weights sets off your endocrine system. This can be useful for burning fat but may make you feel lethargic for a few days. HIIT workouts can give you a lot of the benefits of weight training but seem to give you energy + fat loss. Example: If I do workout A (below) I am energized and burn x amount of fat. If I do workout B I am lethargic for a few days but burn x+1 amount of fat. Workout A Sledgehammer (tabata) then, 20x sledgehammer + 20 KB swings (20 min) Workout B BB Burpee, Clean, Push… Read more »
Andrew
Andrew
6 years 7 months ago
Also, for an HIIT workout, let’s say I do Tabata intervals w/ pushups. Do I then need to add other exercises w/ Tabata intervals to make it count? E.g., does 4 mins of tabata intervals (hard as I can) on pushups mean I’m done? Or for it to count, do I then need to do another 4 mins of tabata intervals on squats, and so forth? It seems the key difference between whatever I do on HIIT day and my other days is that the HIIT workout must have a) all-out intensity the whole time, b) little or no rest.… Read more »
Andrew
Andrew
6 years 7 months ago

Thanks, Steve. It also seems that a key difference between HIIT and “lift heavy” is the use of actual heavy weights.

So, while I may be lifting things that are heavy in an HIIT workout (such as my body, a sledgehammer, etc.) it’s different from a “lift heavy” workout because it’s not dedicated to heavy barbell exercises in repeated sets. It’s more about intensity and endurance than lifting very heavy things.

Is that a good way to think about it?

Thanks again!

Steve
Steve
6 years 7 months ago
The idea behind HIIT is the 20 to 30 seconds that you go at 100% intensity. I have done both tabata and the “sprint 8” or whatever it is called. You cannot go 100% in rounds 2-8 of tabata but it will still set off HGH. The idea behind sprint 8 is that you recover in between bouts of 100% intensity. In my opinion, as long as you are truly at 100% intensity, the sprint 8 approach is better. “Sprint 8” – Sprint, jump rope, cycle, etc – 30 sec 100% rest 2:00 Here are my top workout picks (in… Read more »
Andrew
Andrew
6 years 6 months ago

Thanks again for the above help, Steve. Really useful.

At the risk of sounding like an idiot, what does “BB” mean? (eg, a BB burpee)

Steve
Steve
6 years 6 months ago

Barbell. You’re not an idiot 🙂 I should have written that.

I do a burpee with my hands on the barbell minus the push up. I then clean and push press 135lbs as many times as possible for 30 seconds. Rest 2:00 and repeat 8 times. One of the best full body workouts.

This workout is hard to do mentally (at least for me) because people usually don’t like to go to the ground, then get up, then go to the ground… But once you “dive in” it becomes easier.

Andrew
Andrew
6 years 6 months ago

Awesome, thanks for the explanation. Do you just do one burpee per round, or multiple burpees before you do the clean/press for 30 seconds?

Steve
Steve
6 years 6 months ago

I do a burpee, clean the BB, push press it, then immediately go back down and repeat the entire process. I usually repeat this about 4-6 times per round depending on fatigue. You can go light and do it quickly or go heavy which is what I do. If you go heavy you will get a great core workout.

Andrew
Andrew
6 years 6 months ago

Cool, thanks. And this is an HIIT workout right?

Steve
Steve
6 years 6 months ago

30 seconds @100% intensity (strength or speed) and 2:00 off is HIIT.

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[…] Primal Blueprint: has a good strength program incorporated into its Primal Blueprint workout plan. […]

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[…] Primal Blueprint: has a good strength program incorporated into its Primal Blueprint workout plan. […]

KOMBUCHABEAR
KOMBUCHABEAR
6 years 4 months ago

The yards 200 feet deep…Plenty of room.
and I have a bench…
lets see what happens with this addition to my crossfit week….AWAY I LEAP!!

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6 years 3 months ago

[…] or RestSaturday – Lift Heavy ThingsSunday – Move Slowly, Play or Rest“They” SaidPrimal Blueprint Workout Plan: The BasicsPrimal Workout: Trick Your Body Into Getting ThinPrimal Blueprint Fitness: 8 Minute WorkoutThere are […]

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[…] are a really exhausting, yet exhilarating exercise. Taking some advice from Mark Sisson’s Primal Blueprint to “sprint once in a while”, and some great examples from a fellow running blogger […]

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[…] Primal Blueprint Workout Plan: The Basics […]

Mattoomba
Mattoomba
5 years 8 months ago

I had a question about this basic schedule and the one in the Primal PDF. Besides the shift in the order (which is no big deal), this schedule has 2 Lifting days and one HIIT. In the PDF, the HIIT is a “move slowly day” and HIIT/WOW are recommended instead of a lifting day. Why the shift in philosophy.

For what it’s worth, I think the 2 Lifts + 1 HIIT/WOW is more to my liking, and I trend toward this schedule. I was just wondering if there was a reason for the discrepancy.

Christian
Christian
5 years 24 days ago

I have the same question . I also don´t understand why in this article the using of barbells and other means of adding weight are recommended instead of the bodyweight´s workouts performed in the PDF.

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[…] pm: Gym perhaps, or grocery store, laundry, errands, checking off that to do list? Have you made someone […]

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[…] pm: Gym perhaps, or grocery store, laundry, errands, checking off that to do list? Have you made someone […]

Dieter
5 years 2 months ago

Oh this looks great. Its not too complicated but incorporates all the important types of sports. Thanks a lot!

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4 years 11 months ago
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