training.
strength, cardio, sport and movement across the day.
50 high performers · 112 steps
hailey biebermodel · founder of rhode
lebron jamesnba player · philadelphia 76ers; co-founder of ladder- on waking (game day)stretch, activate, a small lift“i woke up this morning, went straight downstairs, got a stretch, did a little activation, like a little small lil’ lift.”source
- about 6 h before tip-offat the arena six hours earlyfor a 7 o’clock game he gets in at 1:15 to start the arena routine: activation, treatment, rehab, stretching and a lift, with the scouting report…source
- most daysabout 45 minutes of liftinghe lifts for about 45 minutes, and likes to lift on game days too; the schedule follows what he has already done that week, not the calendar.source
andrew hubermanneuroscientist · huberman lab- before 2 pmtrain early, with caffeinehe prefers to work out early and drinks caffeine before resistance training, so he doesn’t lift after 2 pm.source
- 3 days a weekthree strength days, never two in a rowa leg day, a “torso” day (chest, back and neck) and an arms-and-shoulders day, each about an hour. legs means glute-ham raises, hack squats, leg…source
- 3 days a weeka long run, a tempo run, and tabatasa long, slow run; 30 minutes of tempo cardio; and 30 minutes of tabata-style hiit on an airdyne.source
steven bartletthost of the diary of a ceo · investor
cristiano ronaldofootballer
joe roganhost of the joe rogan experience · ufc commentator and comedian- straight out of the plungemobility to warm back upright outside the plunge: swings, twists and golf swings.source
- thenthe kettlebell circuit20 squats and 20 push-ups at a time up to 100 of each; 70 lb kettlebells for three sets of 10 per arm of swings, presses, windmills and renegade…source
- after a flighthard cardio to beat jet lag15–20 minutes with his heart rate above 150, ideally up to 180–190, like tabata sprints on an airdyne bike.source
simone bilesgymnast · most decorated in the sport- usually earlyhorseback riding lessonsher main workout besides pilates: riding lessons at stables next to her house, usually early in the morning. ice skating lessons are next, since the…source
- with her husbandyoga and pilates, not for performanceshe does yoga and pilates “so i can say i’m doing a little movement.” her husband takes her to pilates, which she calls “very hard, pure pain and…source
bryan johnsonfounder of blueprint
emma gredeco-founder of good american and skims
stephen currynba player · golden state warriors
rhonda patrickbiomedical scientist · foundmyfitness- 2× a week, 1 h30 minutes heavy, 30 minutes intervalswith a coach: first 30 minutes of heavy, low-rep strength (straight-bar deadlifts, squats, cleans, front or back squats) resting about 2 minutes…source
- 2× a week, 80 minintervals with her girlfriendsabout 80 minutes of high-intensity work with more recovery: rower, assault bike and ski erg mixed with chest presses, assisted pull-ups and lighter…source
- ~4 miles a weekeasy-ish runs, often with her husbandruns of 2 to 3 miles, about 4 miles a week these days (6 at most). weekends, a family hike, sometimes with a sprint up the hill.source
tony robbinslife and business strategist · co-author of life force
mikaela shiffrinalpine ski racer · most world cup wins in history; olympic slalom champion- earlyup early for warm-upson ski days she’s up early to warm up before going out on the mountain.source
- every daythe gym, every single day“going to the gym every single day, even when you have other things going on, and even when your family’s having a birthday and you’re traveling…source
- gymstep-ups, hanging obliques, pull-upscrossover lateral step-ups with weight, hanging side oblique flexion and pull-ups. the oblique work rebuilt her core after a crash left a deep…source
wim hofbreathing and cold-exposure teacher · “the iceman”
jack dorseyco-founder of block and twitter
katie ledeckyswimmer · nine-time olympic gold medallist
mark hymanphysician · author
whitney wolfe herdfounder and ceo of bumble
lewis hamiltonformula 1 driver · seven-time world champion- out of bedstretch first“stretching is the first thing i do as soon as i get out of bed.”source
- morninga 6–8 mile run“i still love to run – i ran this morning.” the distance varies between six and eight miles.source
- afternoonhiit, pilates or yoga, not heavy weights“i can’t really do too much weights because otherwise i get too heavy. so mostly it’s pilates and yoga.” there’s also resistance work and “a lot of…source
casey meansphysician · co-founder of levels · author of good energy- 6:30a group workout classan f45 class with her partner; on the drive she checks her oura sleep score and her levels glucose data.source
- worktreadmill desk, water with lemon and saltshe starts work walking slowly at a treadmill desk, then shifts to a standing desk outside as it gets sunnier, with a big jug of water with lemon…source
naval ravikantco-founder of angellist · investor and host of the naval podcast- first thing (2017)the happy body workout, every dayjerzy gregorek’s program: “you have to do it seven days a week and it’s the first thing that i do… i can do it at home with just my weights next to…source
- next 4 hoursworks out every day“i work out every day because i think it gives me more energy and i’ve gotten into a good habit with it.” the middle block of his day is for “more…source
arnold schwarzeneggerbodybuilder · actor · former governor of california- after coffeebike to the gymhe rides there, then on to breakfast after. on the bad days, “it usually happens somewhere on the bike ride. the legs start moving, the air hits my…source
- gymabout 25 sets in roughly 90 minuteshis daily workout runs about an hour and a half, around 25 sets of weights plus about 45 minutes of biking, down from the five-hour sessions of his…source
- gymmachines for the joints, basics firsthe leans on machines now: “there’s certain movements i can’t do because of shoulder problems or knee problems.” he still rates deadlifts, squats…source
- kayla barnes-lentzlongevity biohacker and podcast host
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast
coco gaufftennis player · two-time grand slam singles champion- 8 amtrain early to beat the heatworkouts start at 8 a.m. in florida, after an hour-long warm-up: “by the time my hour warm-up is ready, then i’m fully awake.”source
- gymthe boring injury-prevention workweighted squats into box jumps for power, plus banded monster walks and toe lifts. “it’s a lot of really boring exercises that actually matter a lot.”source
gary breckahuman biologist · host of the ultimate human- emily obergfounder and ceo of sporty & rich
novak djokovictennis player · 24 grand slam titles
peter attiaphysician · author of outlive- every daytraining every day“i train every day.” seven days: three resistance days and four cardio days, never both on the same day.source
- lifting daysa 20-minute warm-up built for the liftno treadmill or bike first. core-stabilising dns work, 90/90 shin-box drills, dynamic movement prep, bouncing and footwork, then very light leg…source
- warm-upjumping, every sessionevery workout starts with low-level jumping, building to higher jumps; jump rope counts, and so does landing off a box.source
- pia mancefounder of heaven mayhem · host of pia’s pod
tom bradyseven-time super bowl champion; fox nfl analyst and las vegas raiders part-owner- morninga swim in his own poolswimming is now a staple: “this one of the best workouts for me. kind of full body.” he’s about 215 lb, against 225 in his last season, and is trying…source
- morning4×100, 4×25 fast, 2×200one morning’s posted swim: 4×100 freestyle, 4×25 fast with 25 easy in between, then 2×200 freestyle.source
- after the swima four-round circuit20 weighted step-ups, 20 push-ups against a heavy resistance band, 10 box jumps. repeat four times.source
jocko willinkretired navy seal commander · author · co-founder of jocko fuel- 4:30 (as of 2022)out of bed and straight to the workoutasked what he does first thing: “get out of bed, brush my teeth, go put my clothes on, go work out.”source
- after workbrazilian jiu-jitsuhe’s a black belt with his own jiu-jitsu gym in san diego, and rolls with a core group he has trained with for years.source
- once a yeara week of jiu-jitsu in mainehis yearly origin camp is “the only vacation i can ever truly have… i’m doing jiu-jitsu. it’s awesome.”source
rich rollultra-endurance athlete · podcaster
ben greenfieldbiohacker · author of boundless- non-lifting days21 minutes on the vasperblood-flow-restriction exercise with cold-water cooling and an oxygen breathing unit, full body.source
- then20 minutes of small-muscle workglute medius, piriformis, psoas, iliacus, balance work and big-toe flexor training.source
- planned in the huddlethe same workout as his sonshe programs the family’s training; he and his sons follow one plan and fix the time together each morning.source
tim ferrissauthor and podcaster- some daysrucking dog walk for coffeeon days he skips the cold plunge, maybe “a walk with my dog with a rucksack on to go get coffee.”source
- these daysrock-climbing traininghe’s “getting back into climbing” and has been “training really seriously for about two months,” with isometrics alongside.source
eliud kipchogemarathon runner · two-time olympic champion- each weekthree key sessionsa fartlek and a track session (speed work on tuesday and saturday) and a thursday long run of 30 to 40 km. the other days are recovery runs.source
- twice a weekan hour of strength and mobilitybodyweight strength and mobility for about 60 minutes, targeting the whole body, “especially my legs to be more flexible.”source
andy galpinhuman performance scientist · host of perform
brian cheskyco-founder and ceo · airbnb- first thing20 minutes of fasted cardiothe stairmaster or a hill walk with his dog, on an empty stomach. “there’s a lot of hills where i live, so i try to do that for like 20 minutes in…source
- 7:30–8 pmweights with a trainer, then cardioweights four times a week with a personal trainer, a former mr. universe, then half an hour of cardio. arms go with shoulders: two biceps and two…source
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion
jesse itzlerco-founder of 29029 and marquis jet · author
alex honnoldprofessional rock climber · first to free solo el capitan- after school drop-offclimb until pick-uphe drops his daughter at school, climbs at a nearby cliff until pick-up, and climbs “around 30 to 40 hours a week.”source
- every weektwo days on, one day offevery day is a climbing day or a rest day. rest days “just mean resting your skin and physically resting your muscles,” with podcast, foundation and…source
- at homehangboard traininghis beastmaker 2000 hangboard has been “my go-to training tool,” in the van and at home (2023). he still does “supplemental finger workouts” (2026).source
mark zuckerbergco-founder and ceo of meta- before workabout two hours of trainingweights or mma, about two hours, before the workday.source
- every morningweights, half of it rehabhe trains every morning, weights plus mma; since tearing his acl, about half of his weight work is rehab.source
- 3–4× a weekjiu-jitsu and mmathree to four jiu-jitsu or mma sessions a week.source
george heatonco-founder and creative director of represent and represent 247- after workthe gym in the eveninghitting the gym later in the day, “things i wasn’t used to doing at night when i was in the uk. it was always work mode. now i get a little break…source
- most weeksabout an hour, five times a weekhis mix is crossfit, hyrox, marathons and some bodybuilding: “you can get this thing done in 60 minutes, five times a week and it can change your…source
- every 6–12 weekschange the training blockhe rotates between crossfit, hyrox, marathon running and bodybuilding blocks of six to 12 weeks.source
- sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- while the coffee brewshis 5-5-5-30five push-ups, five squats, five lunges per leg and a 30-second plank, a habit he’s kept since early-morning college baseball practices.source
- 9–11 amtraining on the calendara daily block for training, typically between 9 and 11 am: a mix of running and lifting.source
- lift dayscompound lift first, core lastduring marathon training: four lifts a week on an upper/lower split, each starting with a compound lift for four sets of 3–8, then secondary…source
chris hemsworthactor · founder of centr- most daysmore cardio, less liftingsince learning of his alzheimer’s risk he lifts less and does more cardio and endurance work.source
- most days (2025)lift every other day, cardio in betweenpush, pull and legs every other day, with 30–40 minutes of steady cardio in between: incline walk, stairmaster, rower, skierg, some boxing, his…source
mark wahlbergactor · producer · co-founder of performance inspired and municipal
gwyneth paltrowactor · founder of goop
jennifer anistonactor · founder of lolavie
serena williams23-time grand slam champion; founder of wyn beauty and serena ventures- before 7:00 on busy dayswater, then a workouton event days she’s up before 7 to drink water and work out before her beauty routine.source
- most dayscardio, every day if she canhiit, a little stretching and strength, but mostly cardio: running when her knees allow, the elliptical, or a walk of a few miles. she does cardio…source
venus williamstennis champion · entrepreneur- earlytennis before the midday sun“i’m kind of miserable at first, but once i get started, it’s fine, and it’s nice to finish early.”source
- non-match dayscourt, gym or recovery“i’m either on the court getting as many reps in as possible for cardio, in the gym doing strength work, or recovering.”source