Xeno Protocol — 4-Week Survival Training Program

Inspired by: Alien (1979)
Theme: Survival strength, metabolic grit, space-hauler core

🧬 Training Philosophy
Strength & power (Ripley-tier resilience)

Conditioning (outrun a xenomorph... or at least die trying)

Core & Grip (you’re hauling heavy gear in zero-G)

Minimal rest, maximum intensity

🗓️ Weekly Schedule

Day	Focus	Theme	Sauna
Monday	Upper Body – Heavy Load	Lifting cryo pods	✅
Tuesday	Lower Body – Stability & Power	Evading hull breach	
Wednesday	Zone 2 Cardio + Recovery Sauna	Deck patrol scan	✅
Thursday	Upper Body – Volume + Grip	Cargo crane operator mode	
Friday	Lower Body – Explosive Strength + Conditioning	Emergency evac drill	✅
Saturday	Ruck / Hike / Incline Walk	Planet-side recon	
Sunday	Active Recovery + Optional Sauna	Stasis chamber regen	✅

default

Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Military Press (Barbell)

T-Bar Row

Farmer's Walk (Weighted)

V-Up

Monday – Upper: Heavy Press

Front Squat (Barbell)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Side Plank

Tuesday – Lower: Strength & Gr

Pilates

Wednesday – Zone 2 Cardio + Re

Bench Press (Dumbbell)

Seated Row (Cable)

Overhead Press (Dumbbell)

EZ Bar Curl + Band Pull-Aparts

Dead Hang

Sit Up

Thursday – Upper Volume + Grip

Deadlift (Barbell)

Walking Lunges With Sandbag

Sled Push / Pull

Med Ball Carry

Hollow Hold

Friday – Lower + Conditioning

30–45 Min Incline Hike, Ruck Walk, Or Weighted Vest Walk

Zone 2 Recon / Ruck

0 reviews for Xeno Protocol — 4-Week Survival Training Program