Free in the appIntermediate4 days / week12 weeks

Centenarian Decathlon Foundations

Peter Attia-inspired 12-week longevity program. Two strength sessions plus two cardio sessions per week — Zone 2 endurance, VO2 max intervals, hinges, carries, and stability work. Trains for the 'older you'.

Equipment
Barbell, Dumbbells, Kettlebells, Machines
Style
Low Impact

Start Centenarian Decathlon Foundations for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

About this program

Twelve-week longevity program inspired by Peter Attia's Centenarian Decathlon framework — training today for the physical demands of your 80s and 90s. Four sessions per week split between strength and cardiovascular work: Monday is lower-body strength (heavy hinges, single-leg, carries), Tuesday is Zone 2 cardio (steady aerobic base), Thursday is upper-body strength (presses, rows, get-ups, stability), Friday is VO2 max intervals (4×4 min protocol). Wed/Sat/Sun are recovery.

The strength work emphasizes the patterns that fall off fastest with age: explosive hip extension (kettlebell swings), single-leg stability (Bulgarian split squat, walking lunges), grip and carry strength (farmer's walks), shoulder mobility under load (Turkish get-up), and anti-rotation core (Pallof press, dead bug). The cardio work targets two of Attia's most-validated longevity markers: Zone 2 capacity (mitochondrial health) and VO2 max (the strongest single predictor of all-cause mortality).

Three 4-week phases: Foundation (1-4) builds the aerobic base and movement quality, Build (5-8) increases load and Z2 duration, Peak (9-12) adds intensity and density. Best for intermediate lifters in their 40s-60s thinking long-term. The earlier you start, the higher your floor will be at 80.

The program

Here's week 1 of 12. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Lower Strength + Carries

    Trap Bar Deadlift (Conventional) Trap bar deadlift — joint-friendly hinge.4 × 6 @ 70%
    Bulgarian Split Squat3 × 8
    Kettlebell Swing Kettlebell swings — explosive hip extension.3 × 10
    Farmer's Walk 15m (50') Heavy farmer's walk — grip + posture.3 × 15 m
    Dead Bug3 × 10

  2. Day 2 Zone 2 Cardio

    BikeErg Steady BikeErg at 60-70% max HR (Zone 2). Should be able to hold a full conversation.30 min
  3. Day 3 Rest

  4. Day 4 Upper Strength + Stability

    Dumbbell Chest Press4 × 6
    Lat Pulldown4 × 8
    Dumbbell Shoulder Press3 × 8
    Cable Row3 × 10
    Turkish Get-Up Turkish get-up — slow and deliberate.3 × 3
    Pallof Press3 × 10

  5. Day 5 VO2 Max Intervals

    Assault Bike 4 min hard / 4 min easy. Hard intervals at ~85-90% max HR.4 × 4 min
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 10
  • Week 11
  • Week 12

Weeks 2–12 are free in the Capazity app

Get the full 12-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

More longevity programs

Browse all programs →