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How to Build the Perfect Weekly Workout Plan for Strength, Muscle, Cardio & Athleticism

Judd Lienhard

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If your goal is simply to become as fit, athletic, healthy, and capable as possible, what should your week actually look like?

Rather than chasing trends or specializing in one physical quality, Judd lays out a practical blueprint that balances strength, hypertrophy, power, metabolic conditioning, aerobic fitness, mobility, and recovery into one sustainable weekly program. The goal isn't to maximize one attribute while sacrificing everything else, it's to build a body that performs well across the board while fitting into a realistic lifestyle.

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⏱ TIMESTAMPS:
00:00:00 Why most people train inefficiently
00:02:45 The goal: optimizing overall fitness instead of specializing
00:08:15 The ideal amount of weekly strength training
00:17:05 Building muscle without unnecessary volume
00:25:42 Why power training matters for everyone
00:36:18 Dead-stop lifts, jumps & explosive training methods
00:45:10 Structuring the perfect strength workout
00:57:20 The ideal two-day weekly lifting program
01:04:30 Why bodybuilding isn't the best path for overall fitness
01:08:12 Zone 2 cardio explained
01:16:45 Tempo intervals vs steady-state cardio
01:22:10 VO₂ max training and lactate threshold
01:31:40 HIIT vs Speed Interval Training (SIT)
01:39:18 Agility, mobility, and recovery
01:46:20 Putting the complete weekly training plan together
01:52:35 Periodization vs doing the same workouts every week
01:57:05 Final recommendations for optimizing your fitness

📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.

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Follow Judd Lienhard:
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🎧 Podcast: The Judd Lienhard Podcast
📺 YouTube: @juddlienhard

15 Comments

@jillmarchand4738 2 months ago

Really valuable information

@rferren.fit1 2 months ago

Thank you 🙏

@bobnewkirk7003 1 month ago (edited)

This sounds really doable actually. I've been refining my plan for next year as I'm moving from a bulking U/L all of 2026 to adding in conditioning and cutting down to a PR bodyweight (Edit in 2027). Game plan below:
Monday: Full, "Olympic" lifts for power
Tuesday: SIT, followed by Z2 to round out the hour
Weds: Cali Circuit -> PullUp, Dip, Pushup, Ab wheel for Density
Thursday N4x4 followed by Z2 to round out the hour
Friday: Classic Strength Supersets
Sat: Z2 Ruck 1hr
Sun: Rest

@TaylorHauser-i2t 2 months ago

Do you have a month long Power periodization coming up in your Mass Daily at some point?

@dougrivera1989 1 month ago

While this is a general balanced approach, is there a realistic way for a competitive bodybuilder to achieve a good level of athleticism without hindering their hypertrophic training/recovery?

If so, do you have resources, books, or programs you’d recommend researching?

@prettyRickyFlaco 2 months ago

i’m under recovered just imaging this…😂

@LusciousBodybuilding 1 month ago

I try do do 3 hours of direct cardio training per week between running, stair master and jump rope. On mondays I do an hour long hard run and my heart rate is usually 165-170bpm average the entire hour. That is at or above the 85% of my hr max. Does that just mean my vo2 max is high or that I should do a higher percentage? I can maintain around 180-185 bpm for 15-20 minutes but I would be destroyed.

@adamzalkalns5680 2 months ago (edited)

Well done. can you point me in the right direction for structure? Currently have two consecutive strength sessions back-to-back (upper and lower), does it make more sense to have those spread further away? my strength days are followed with zone 2, then fieldwork (acceleration), then conditioning (alternating tempos), then another zone 2 session.

@danJames-u2r 2 months ago

Bro has the biggest hamstrings I’ve ever seen 😮

@FrankOpinion1 1 month ago

8:31 but beginners wouldn't know their one rep max

@newmercieshomestead 2 months ago

I’m a cranky old guy that likes to hit the heavy bag. (More acceptable options than constantly yelling “you kids get the f#*! off my lawn!” It’s open system, gets my heart rate up, seems to preserve my ability to generate power, etc. My question is, “what are the suitable options for programming this activity, given what you said in the video?” Seems like there may be more than one way to incorporate it.