🗓 WEEKLY TRAINING STRUCTURE (Minimum Effective Dose)

🟩 Mon – Lower Body Strength + Zone 2
🟥 Tue – Upper Body Strength
🟦 Wed – Zone 2 Only
🟩 Thu – Lower Body Strength
🟥 Fri – Upper Body Strength + Short VO2 Intervals
🟦 Sat – Optional Long Zone 2 (Walk or Bike)
⬜ Sun – Off

💪 STRENGTH TRAINING GUIDELINES

4 exercises per session
3 sets each
RPE 7–8 (2–3 reps in reserve)
Tempo: 3-second controlled lowering on each rep (protects joints on ADT)
Session Duration: 45–60 minutes total

🟩 LOWER BODY SAMPLE

Goblet Squat
Romanian Deadlift
Step Ups (knee height)
Calf Raise + Core Plank (90 sec hold)

🟥 UPPER BODY SAMPLE

Dumbbell Bench Press or Pushups
One Arm Dumbbell Row
Overhead Press
Lat Pulldown or Assisted Pullup

🟦 ZONE 2 CARDIO PROTOCOL

Minimum 3x per week
45 minutes continuous
Breathing should be conversational but working
Approx HR 65–75% max
Walking uphill, treadmill incline, bike, or rowing are all fine

🟥⚡ VO2 INTERVALS (Once Weekly)

5 Rounds:
– 60 sec HARD (cannot speak)
– 2 min EASY
This supports mitochondrial function during ADT

📈 PROGRESSION

Every 7 days, increase only one variable:
– Slightly increase weight
OR
– Add 1 extra rep on the final set
Do not increase both
Slow and steady progress is best

🦴 BONE DENSITY PROTECTION

Use heavy, slow eccentrics (3 sec lowering)
Light impact such as small hops or jumps can be added safely after Month 2

☢️ WHEN RADIATION STARTS

Keep the same structure
Reduce total volume by ~20% for the first 2 weeks
Then resume normal volume
Fatigue is expected — maintain frequency but adjust intensity as needed
Never skip resistance days