PROGRAM STRUCTURE OVERVIEW
Week 1 — 21/14/10 Method Strength foundation • Endurance • Metabolic activation
Week 2 — 7/7/7 and 5/5/5 Method Deep fatigue • Time under tension • Hypertrophy acceleration
Week 3 — Return to 21/14/10 Strength rebound • Definition • Final tightening phase
DAILY CARDIO (REQUIRED ALL 3 WEEKS)
Cardio is a required part of the Longevity x Dodd program, but the type of cardio may vary depending on the participant’s fitness level. These are recommendations, not rigid requirements. Daily Requirement: • 30 minutes total per day Complete as: • One 30-minute session, OR • Two 15-minute sessions Target Heart Rate: • 115–125 bpm (Zone 2 steady-state)
Recommended Activities
Participants may adjust based on their fitness level.
• Brisk walking or light jogging • Incline treadmill • Cycling (indoor or outdoor) • Rowing • Elliptical • Outdoor trail walking or easy jog paths
© 2025 Longevity Medical Institute®. All rights reserved.
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