Get a complete 7-day training template based on your goals. Downloadable and ready to use.
The Longevity template is based on Kayla's 7-day split: Lower (quads/glutes) → Upper (push) → Zone 2 → Lower (posterior/power) → Upper (pull) → VO2 max intervals → Full body + core. This balanced approach builds strength while maximizing cardiovascular health and longevity markers.