28 DAY HORMONAL HEALTH WORKOUT
The Basics
There are (roughly) 4 Quadrants of your Cycle
~ 7 days each
Menstrual Phase
Follicular Phase
Ovulatory Phase
Luteal Phase
Follow a 4 Day Workout Rhythm for Maximum Performance
~7 sets (of 4 day intervals) per menstrual cycle
The flow goes like this:
Rest Day
Challenging Training Day
Lifting Day
Light Training Day
Now let’s break it down by the phases of the menstrual cycle,
with modifications for menstruation.
Menstrual Phase - Cycle Days 1- 7
On Cycle Day 1-3
Yes, that’s right, eliminate all or most of these while you menstruate.
Challenging Training Day
Lifting Day
Light Training Day
DAY 1 - Rest Day
DAY 2 - Rest Day
DAY 3 - Rest Day
On Cycle Day 4 - 7
DAY 4 - Rest Day
DAY 5 - Light Training Day
DAY 6 - Lifting Day
DAY 7 - Light Training Day
Follicular Phase Days - 7 - 14
These 8 days represent two full intervals of the protocol.
DAY 8 - Rest Day
DAY 9 - Challenging Training Day
DAY 10 - Lifting Day
DAY 11 - Light Training Day
DAY 12 - Rest Day
DAY 13 - Challenging Training Day
DAY 14 - Lifting Day
DAY 15 - Light Training Day
Ovulatory Phase Days 15-21
These 8 days represent another two full intervals,
and the bulk of your challenging workouts for the cycle.
DAY 16 - Rest Day
DAY 17 - Challenging Training Day
DAY 18 - Lifting Day
DAY 19 - Light Training Day
DAY 20 - Rest Day
DAY 21 - Challenging Training Day
DAY 22 - Lifting Day
DAY 23 - Light Training Day
Luteal Phase Days 22-28
This is a wind down week, where we transition back to resting to avoid injury and PMS
DAY 24 - Light Training Day
DAY 25 - Light Training Day
DAY 26 - Lifting Day
DAY 27 - Rest Day
DAY 28 - Rest Day
DAY 29 - Rest Day
DAY 30 - Rest Day
OR UNTIL BLEED.