The BAILEY Protocol

A longevity-focused training and nutrition protocol based on Dr. Peter Attia's framework. This program balances four pillars—Stability, Strength, Zone 2 Cardio, and VO2 Max—to help you build a lean, strong physique while preparing your body for decades of active living. Designed for people who are tired of training hard, getting hurt, and starting over. Look great now. Play with your grandkids at 80.

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Week 18

Sciatic Nerve Flossing

Pelvic Tilt

Cat Cow Stretch

Banded Monster Walk 

Bird Dog

90/90 Hip Flow

Core Workout 

Goblet Squat

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Pallof Press

Standing Calf Raise

Thoracic Extensions On Foam Roller

Band Pull Apart

Bench Press (Dumbbell)

Wall Slides

Push Up Plus

Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Landmine Press

Incline Treadmill 10%

Lateral Raise (Dumbbell)

VO2 Max Intervals

Foam Roll (Glutes/Quads/Thoracic Spine)

Bulgarian Split Squat (Dumbbell)

Dead Bug 

Kettlebell Swings (Light)

Single Leg Glute Bridges

Landmine RDL

Farmer Carry

Hip Thrust (Barbell)

Dead Hang

Face Pulls

Pull-Up (Assisted)

Scapular Pull-Up

Lat Pulldown

Hammer Curl (Dumbbell)

Seated Row (Machine)

Landmine Row

Cardio (Zone 2)

Prone Press-Up

Foam Roller Glutes

Thoracic Spine Foam Roller

Thread The Needle

Foam Roller Lats

Wall Angels

Supine Spinal Twist Stretch

Child'S Pose W/ Reach

Chin Tucks

Neck CARs

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