Guide
A simple weekly routine for training, stretching and sleeping
Training, stretching and sleeping usually get treated as three separate projects. They work better as one week. Here is the simplest version that holds together.
The shape of the week
Three training days, push, pull and legs, in whatever order the week allows. Easy movement or a short mobility session on the days between. The same wind-down every night.
That is the whole thing. Three sessions, a bit of movement, and a consistent evening.
Pair the right stretch with the right day
Active mobility work suits training days, because it helps you move well and prepares the body for the session.
Gentle recovery work suits rest days and evenings, because the job then is to downshift rather than to prepare for anything.
Sleep is what makes the other two work
Good sleep is what lets training and stretching add up. The body repairs at night, so a steady wind-down protects the work you have already done.
Keep caffeine to earlier in the day, finish your last big meal a few hours before bed, and hold a consistent wake time even after a late night.
Track it in one place
One weekly checklist beats three separate ones. Tick off the three sessions, mark the days you moved, and score how you slept from one to five.
Look back at the end of each week. The patterns are usually obvious, and they tell you what to tidy up next week.
Ready-made
Get The Stack
The Stack gives you all three plans together, Train, Stretch and Sleep, plus a combined weekly template that keeps the entire week on a single page.
See The Stack, $49Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.