A sample plan from Dillon, based on eight hours free per week, looks like this:
Monday
30 minutes of cardio (jogging, cycling or swimming)
60 minutes of strength training (free weights or bodyweight exercises)
15 minutes of stretching
Tuesday
45 minutes of high-intensity interval training
30 minutes of cardio (jogging, cycling or swimming)
30 minutes of stretching
Wednesday
rest day
Thursday
30 minutes of cardio (jogging, cycling or swimming)
45 minutes of strength training (free weights or body weight exercises)
15 minutes of stretching
Friday
30 minutes of yoga or Pilates
30 minutes of cardio (jogging, cycling or swimming)
30 minutes of stretching
Saturday
60 minutes of a cardio activity of your choice (jogging, cycling, swimming, etc.)
30 minutes of stretching
Sunday
rest day
I can probably fit in 12 hours a week
Increasing it to this level may be necessary if you want to train for a long run, for example. But Dillon warns it could mean you don’t get a day off. “When you exercise so much, it’s essential to have a good diet; stay hydrated and get adequate sleep to get the best gains and help reduce injuries.”
Here is Dillon’s basic plan 12 hours per week plan. Note the emphasis on cool-down and warm-up – if you’re training at this level, this is absolutely essential. Otherwise win injury and a 0 hour training week…
Monday
Warm up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Cardio: 45 minutes of steady-state cardio such as jogging, cycling or swimming.
Strength exercises: 45 minutes of full body strength training using free weights or body weight exercises. Focus on compound movements such as squats, deadlifts, presses, rows and pull-ups.
Core: 10-15 minutes of core exercises such as planks, crunches and Russian twists.
Cool down: 10-15 minutes of stretching.
Tuesday
Yoga or Pilates: 60 minutes of yoga or Pilates class or a video session.
Cardio: 30 minutes of steady-state cardio such as jogging, cycling, or swimming.
Wednesday
Warm up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Cardio: 60 minutes of steady-state cardio such as jogging, cycling or swimming.
Cool down: 10-15 minutes of stretching.
Thursday
Warm up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Cardio: 45 minutes of steady-state cardio such as jogging, cycling or swimming.
Strength exercises: 45 minutes of full body strength training using free weights or body weight exercises. Focus on compound movements such as squats, deadlifts, presses, rows and pull-ups.
Core: 10-15 minutes of core exercises such as planks, crunches and Russian twists.
Cool down: 10-15 minutes of stretching.
Friday
Yoga or Pilates: 60 minutes of yoga or Pilates class or a video session.
Cardio: 30 minutes of steady-state cardio such as jogging, cycling, or swimming.
Saturday
Warm up: 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
Cardio: 90 minutes of steady cardio such as jogging, cycling or swimming.
Cool down: 10-15 minutes of stretching.
