Evidence-Based · Hypertrophy · Longevity
A training system built on decades of peer-reviewed research — from progressive overload to cellular senescence. Not influencer hype. Science you can load on a barbell.
The System
Peak performance isn't one variable. It's the compound effect of training, recovery, nutrition, and metabolic health — each optimized and tracked.
Progressive overload with periodization. Compound lifts as the foundation. Tracked to the rep.
Zone 2 for mitochondrial density. VO₂ max intervals for longevity. Structured, not random.
Sleep architecture, HRV, circadian rhythm. The window where adaptation actually happens.
Protein synthesis timing, leucine thresholds, and caloric periodization around training.
The Research
The protocols inside TrainLog synthesize work from the researchers redefining what peak human performance looks like.
Andrew Huberman · Huberman Lab
Morning light exposure, cortisol timing, and dopamine management to maximize training motivation and recovery quality. Sleep architecture as a non-negotiable performance variable.
Dr. Layne Norton · BioLayne
Mechanotensive overload, protein synthesis windows, and leucine thresholds. Norton's work strips the broscience from muscle building and replaces it with reproducible outcomes.
Dr. Rhonda Patrick · FoundMyFitness
Heat stress, sauna-induced heat shock proteins, and the senolytic effects of intense exercise. Exercise as medicine at the cellular level — mTOR, AMPK, and mitochondrial biogenesis.
Dr. Peter Attia · The Drive
VO₂ max as the single strongest predictor of all-cause mortality. Zone 2 training for metabolic flexibility. Muscle mass as the organ of longevity.
Weekly Structure
A repeatable training week designed for progressive overload while preserving recovery. Adaptable to 3, 4, or 5 days.
Bench press, overhead press, weighted dips. 3–5 sets, 4–8 reps. Prioritize progressive overload on compound lifts each session.
Back squat or front squat as primary. Leg press, Bulgarian split squat as accessories. Glutes and quads as primary movers.
Heart rate 60–70% max. Cycling, rowing, or incline walk. Mitochondrial density and metabolic flexibility as the targets.
Weighted pull-ups, barbell rows, face pulls. Posterior chain and scapular health. Match push volume across the week.
Deadlift or Romanian deadlift as primary. Hamstring and posterior chain focus. Single-leg work for imbalance correction.
Get Started
TrainLog is a free, no-nonsense progressive overload tracker. No subscription. No bloat. Just you, the bar, and the data.
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