If you’ve ever taken one of my live classes, joined me for a sweat session at the gym, or streamed a workout on the CRF app, you already know that I don’t train just to train—I train with a purpose.
I’m not interested in checking a box or chasing some unrealistic and over-airbrushed version of fitness (and that’s coming from someone who was a fitness model for close to a decade). All of my clients know that I train for the long game—longevity, increased energy and stamina, mobility and movement that carries into everyday life and lets me be the best version of myself in all areas (most importantly for my wife and kids).
We all know that random workouts get random results. I’ve spent too many years watching people burn out from doing too much, too often, with no structure or strategy, and I’ve seen firsthand how fast it catches up to them. The way I train now—at 45—is completely different from how I trained when I was in my 20s—or even my early 30s.
Back then, I could hammer my body into the ground and somehow bounce back—even after a night out. But now, I focus on training smarter, not just harder. Every single workout session has a purpose, and every piece of the puzzle—strength, cardio, mobility, recovery—is there for a specific reason.
This routine I’m about to walk you through is the exact structure I use week after week. It’s intentional training that builds functional strength, protects my joints, fuels recovery, and keeps me showing up with energy—not just in the gym, but in life. This plan works for me, and it works for my clients—whether they’re pro athletes, busy parents, or just people who want to feel better in their bodies.
So if you’ve been wondering what it really looks like to train for strength, performance, and longevity all at once—here’s your answer. This is my week: what I do, why I do it, and how it all adds up to results that actually last.
Monday: Lower‑Body Power (with Purpose)
Monday routines set you up for success throughout the rest of the week. How you approach the start of your week creates the tone for which you follow through Tuesday through Friday.
I always start the week with lower-body strength—trap-bar deadlifts, Bulgarian split squats, and/or Single RDLs are my go-to’s. They help me build power and stay strong without beating up my joints. I take my warm-up seriously, especially now. Ten solid minutes of hip openers, lunges, ankle mobility work—it’s not optional at this stage. It gets my body moving right and puts me in the headspace to train with intention the rest of the week.
Fueling Note: I pair this session with a protein-rich breakfast—often eggs, greens, and protein pancakes or oatmeal—to feed those muscles early and keep energy steady.
Tuesday: Zone 2 Cardio + Core
This is the day I dial things back from the heavy lifting and focus on building my engine. I’ll do some low-intensity, steady-state cardio—usually a conversational-pace run or an easy row on the erg or the Rogue Echo bike. Nothing flashy, but it does a lot of heavy lifting behind the scenes when it comes to recovery, endurance, and metabolic health. After that, I’ll move into a short but focused core circuit—planks, bird-dogs, loaded carries. These aren’t the kind of exercises that grab attention, but they’re the ones that keep my posture solid, protect my lower back, and make everything else I do feel better. It’s not about chasing a six-pack—it’s about keeping my body moving well for the long haul. (side note: sometimes I switch Tues and Sat around depending on schedule).
Nutrition Tip: Post-zone 2, I enjoy a light snack—Greek yogurt, a banana, maybe a scoop of collagen. Helps ramp recovery without derailing nutrition goals.
Wednesday: Full‑Body Strength Flow
By midweek, I’m ready for a full-body strength session—something that hits upper and lower, big muscle groups and stabilizers alike. I like pairing movements that complement each other: dumbbell bench with RDLs, landmine rows with reverse lunges. Supersets help me keep a steady rhythm without dragging the workout out. This session isn’t just about building strength—it’s about moving well, staying balanced, and reinforcing the foundation that makes every other workout better.
Nutrition-wise, I keep things simple but intentional. Before training, I’ll have something with protein, carbs, and a bit of healthy fat—enough to fuel without weighing me down. Afterward, I focus on clean protein and nutrient-dense carbs to recover right and keep energy steady for the rest of the day.
Fuel Strategy: A balanced pre-workout meal (protein, carbs, healthy fat) brings energy. Afterward, I lean on clean protein and nutrient-rich carbs to rebuild.
Thursday: Mobility or Active Recovery
Thursday is my reset. Sometimes that means a slow yoga flow or breathwork to calm my system down. Other times it’s a walk with my son, followed by some light mobility work—hip openers, thoracic rotation, anything that helps me feel more open and aligned. I’ve learned that pushing hard only works if you also know when to pull back. Recovery isn’t passive, but rather it’s a key part of training. These slower days help flush out the fatigue, keep me moving well, and set me up to go hard again when it counts.
Friday: Upper Body Focus
Fridays are for the upper body—and it’s one of my favorite lifts of the week. I’ll start with heavier work: dumbbell or bench press, weighted pull-ups or tempo-style (static hold and/or slowly lowering the eccentric phase), maybe some explosive pulls and/or power med ball throws. Then I shift into more volume—push-ups, horizontal pulls, rotator cuff work to keep my shoulders solid. It’s the kind of session that reminds me you don’t have to shy away from lifting heavy in your 40s. You just need a smart plan that respects recovery and keeps the big picture in mind.
Afterwards, I make it a point to refuel well—usually a high-protein meal with some fiber-rich carbs and greens. It’s less about chasing perfect macros and more about supporting my body so I can feel strong heading into the weekend.
Saturday: Optional Movement + Family Fitness
I love a Saturday that’s flexible by design. If I’m feeling good, I’ll head out for some hill sprints or track intervals (usually some sort of speed endurance workout between 100m-400m), if I’m tired, maybe an easy-paced hike if possible—something that lets me move without pushing the limit. But if the week’s been intense or my body’s asking for rest, I’ll pivot totally and opt for a rest day with a mobility flow. Maybe it’s chasing my kids around the yard, throwing on a ruck and walking to grab coffee, or rolling out a mat at home for some myofascial release. It’s still movement, just with less structure and more freedom. Sometimes, I find myself at a practice or game for the kids and usually try and make sure to get into some sort of run or quick session during their warm-ups before game time (yes, I may be that dad doing a kettlebell workout in the parking lot or a hill sprints). It’s fun to get creative on the fly and practice what you preach–curbing excuses and making it happen. These sessions are less about intensity and more about presence—staying active, tuning in, and remembering why I train in the first place.
Sunday: Total Rest
I treat Sunday like any other part of the plan—because rest is part of the plan. Having a rest day is a crucial part of any workout regimen—in fact, it helps build and maintain muscle. After a full week of lifting, cardio, and movement, this is the day I let my body breathe, recoup, and reset. I might stretch a bit or go for a walk if it feels good, but there’s no certain number I’m trying to hit—in terms of time, weight, etc. My rest day is about making space to recover so I can show up strong again on Monday.
Why This Routine Works
There’s no gimmick here. This is how I train—and how I program for the high-performing clients I work with. The formula is simple:
- Strength training 3x/week with built-in mobility
- Zone 2 cardio 2x/week to support recovery and metabolic health
- Some sort of speed or speed endurance/hill sprint session to stay athletic
- One full recovery day (minimum)
- Flexible options on the weekend to stay consistent without burnout
At 45, I feel better than I did at 30. That’s not luck—it’s strategy, consistency, and respect for the process. If you’re looking to level up your own weekly workout plan, start here. You don’t need more chaos. You need a clear, repeatable system that works with your body—not against it.
And if you want a little help building that system? You know where to find me.
Ready to take the guesswork out of fueling and training? Download the Chris Ryan Fitness App to get started with workouts, recovery tips, and protein planning that actually works.