The Longevity
Blueprint
Week 3 Workbook
Ben Greenfield’s Minimum Effective Formula
for Longevity and Beauty
Table of Contents
Table of Contents 2
Week 3 Overview 3
Day 15: Core Foundation Training 6
Tasks for Today 7
Day 16 – The Big 5 & Sauna 8
Tasks for Today 9
Day 18 – How to Track Your Progress on Super Slow Training 10
Tasks for Today 11
Day 19 – Tabata Set 2 Training 14
Tasks for Today 15
Day 20 – Stamina Hike 16
Tasks for Today 17
Week 3 Overview
Welcome to week 3 of The Longevity Blueprint Quest!
This week we increase the intensity a notch and introduce some routines
focused on strength-to-muscle-mass ratio.
This week starts with a powerful routine called Core Foundation Training. It
involves a technique called decompression breathing while holding certain
positions and it not only strengthens your core muscles and it helps relieve
back pain, decompress your whole spine, and correct your posture.
On Tuesday, get ready to load your muscles! You will learn The Big 5 Super
Slow routine. This is a strength training protocol that involves lifting heavy
weight to increase strength and muscle mass, in a really slow pace which
promotes safety and the longevity of your joints.
If you prepared some dumbbells, resistance bands, or want to get a single-
day pass in the gym to use weight machines, Tuesday is the best day for it. If
not, you will have bodyweight alternatives as well.
Your next new routine will come on Thursday, and it is the Tabata Set 2. The
Tabata protocol is the same one you learned before but this time the exercises
you will do in the high intensity intervals focus more on your strength-to-
muscle-mass ratio. This is the day you will use a kettlebell if you have one.
Lastly, Saturday comes with a stamina based, longer routine. It will be a hike or
some sort of low intensity, long duration activity, like cycling or a long walk that
you will do preferably in a fasted state for around 90min. It is a perfect
opportunity to look for a trail in nature or walk to a place you have never been
to and enjoy something different while you work on your beauty and longevity.
You have two different tracks you can choose to follow this week:
The light track is designed to be as short as it can be. Besides your daily
routines of fasted walk and hot & cold shower, you will only do the new
routines that are being taught next week. This will make the time you put into
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this Quest to a minimum while you get to try and learn all the routines in this
Quest.
• Choose the light track if you are short on time this week or whether you
feel you need to take it easy on your body this week.
The all-in track combines the new routines you are learning this week
with the ones you already learned in the previous one. This creates a
complete program filled with routines for different purposes that will keep on
developing your beauty and longevity throughout this Quest and beyond.
• Choose the all-in track if you have more time to invest in your fitness and
longevity and if you feel you can level up your training volume a notch
this coming week.
Get ready to level up this week!
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5
Day 15: Core Foundation Training
MAKE YOUR OWN NOTES
1. Your core foundation
routine involves 10
exercises that promote a
strong core and healthy
back alignment.
2. Most of the exercises
involve decompression
breathing. It consists in
expanding your ribcage
while you inhale and
contracting your core to
keep that expansion while
you exhale, so that you can
expand it even more in your
next inhale.
3. For more information on
core foundation training,
Ben recommends the book
True to Form by Eric
Goodman.
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TASKS FOR TODAY
Write down and share in the Tribe:
• Continue your daily fasted walks and hot & cold shower
• Do a Tabata Set (all-in track)
• Do your first session of Core Foundation Training.
• Share to support your Tribe members and celebrate! This routine takes time
to master and it’s great to share your progress and your questions with the
Tribe!
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Day 16 – The Big 5 & Sauna
MAKE YOUR OWN NOTES
1. Super slow training will
help you build strength, a
key component of longevity
and beauty.
2. The Big 5 Consists of:
• Chest press
• Pull up or pull down
• Seated row
• Shoulder press
• Leg press
3. Do The Big 5 once per
week, followed by the
sauna routine.
4. Don’t have access to a
sauna? Simply do one of
your workouts in heavy
clothes, or in a heated room
or the afternoon sun. Or
even, take a long hot
shower after your work out.
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TASKS FOR TODAY
Write down and share in the Tribe:
• Continue your daily fasted walks and hot & cold shower
• Do your first session of the Big 5 Super Slow training and your sauna session
right after that
• Share to support your Tribe members and celebrate! Record a video of
yourself doing a set of the super slow training and share it with the Tribe.
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Day 18 – How to Track Your Progress on
Super Slow Training
MAKE YOUR OWN NOTES
1. For each exercise you
will follow the same
progression standards.
2. If you reach muscular
failure between 1min30sec
and 2min, the next time you
do this exercise, keep the
weight and aim to increase
5sec.
3. If you reach muscular
failure after 2min, the next
time you do this exercise,
increase the weight and aim
to hit at least 1min30sec.
4. If you reach muscular
failure before 1min30sec,
the next time you do this
exercise, decrease the
weight and aim to hit at
least 1min30sec.
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TASKS FOR TODAY
Write down and share in the Tribe:
• Continue your daily fasted walks and hot & cold shower
• Do a core foundation training session (all-in track)
• Keep a place for notes of your Big 5 training. You can use the tables below for
this
Horizontal Push
Week Selected Exercise Weight Time
10
Horizontal Pull
Week Selected Exercise Weight Time
10
11
Vertical Push
Week Selected Exercise Weight Time
10
Vertical Pull
Week Selected Exercise Weight Time
10
Legs
Week Selected Exercise Weight Time
12
7
10
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Day 19 – Tabata Set 2 Training
MAKE YOUR OWN NOTES
1. The Tabata Set 2 uses
weights to focus more on
your strength-to-muscle-
mass ratio
2. For Tabata Set 2 you will
do these two exercises:
• The Kettlebell Swing
• The Burpee
3. Instead of constantly
checking your clock you
can also count the average
amount of reps per exercise
that you can do in 20
seconds
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TASKS FOR TODAY
Write down and share in the Tribe:
• Continue your daily fasted walks and hot & cold shower
• Do your first Tabata Set 2 training session
• Do a foam rolling session (all-in track)
• Share your thoughts on the experience with the Tribe.
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Day 20 – Stamina Hike
MAKE YOUR OWN NOTES
1. For stamina training, do
90 minutes of a longer
physical routine such as a
hike outdoors.
2. Preferably, do your
stamina routine in a fasted
state or without having too
much food.
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TASKS FOR TODAY
Write down and share in the Tribe:
• Continue your daily fasted walks and hot & cold shower
• Do a core foundation training session (all-in track)
• Share your thoughts on the experience with the Tribe.
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