Primal Blueprint Fitness is built around a very
simple formula that draws from recent work done
in modern exercise physiology labs—as well as
from what we know of evolutionary biology—to
arrive at the perfect exercise prescription for max-
imizing fitness with the least amount of time and
suffering. PBF workouts are based on real world
natural movements that result in functional fitness.
PBF combines simple full-body workouts, using
as many muscles in combination as possible, with
occasional short anaerobic bursts, and then regu-
lar longer, easier aerobic efforts to effectively work
every muscle, energy and performance system in
the body. The science supporting this strategy is
irrefutable. After all, it’s what our ancestors did for
two million years, adapting to selection pressures
in their environment to survive and become lean,
healthy, fit, and strong.
The actual prescription is simple: conduct an av-
erage of one sprint workout a week, two brief,
but intense, strength sessions a week, accompa-
nied by plenty of low level aerobic activity (your
choice), play and rest. It’s that simple. While a
week represents an arbitrary block of time on
the continuum of pursuing lifelong fitness, and I
like to allow for plenty of fluctuation in my weekly,
monthly or annual exercise patterns, it’s helpful
to get a picture of a suggested PBF-style rou-
tine that might fit with your busy life and allow
for proper recovery between challenging efforts.
On the following page you will find the suggested
PBF Weekly Schedule.The PBF Schedule cont’d 6