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Peter Attia Exercise Framework

fitness · hard · 7-8 sessions per week, 45-60 min each

What is Peter Attia Exercise Framework?

Longevity-optimized exercise framework: Zone 2 cardio (3-4x/week), Zone 5 VO2max intervals (1x/week), strength training (3x/week), and stability work. Targets the 'Centenarian Decathlon' — being physically capable at 100.

Is there evidence for it?

EVIDENCEstrong

How do you do Peter Attia Exercise Framework?

  1. 1.Zone 2 cardio: 3-4 sessions x 45-60 min (bike, walk, jog — conversational pace, 60-70% max HR)
  2. 2.VO2max intervals: 1 session/week — 4x4min at max sustainable effort with 4min recovery
  3. 3.Strength: 3x/week — focus on compound movements, progressive overload, target all major groups
  4. 4.Stability: daily — dead bugs, bird dogs, loaded carries, Turkish get-ups
  5. 5.Grip strength: 2-3x/week — dead hangs, farmer carries (strongest longevity predictor)

How long does it take?

7-8 sessions per week, 45-60 min each.

Is it hard to start?

hard.

Source: Dr. Peter Attia (Outlive: The Science and Art of Longevity)
fitness · health · performance · energy
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