4-4-3 Workout Split
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A comprehensive fitness and health routine focused on balancing strength training, cardio, and recovery, with significant investment in professional guidance and tools.
Core Training Structure
- 4 days strength training (weights/bodyweight)
- 3 days cardio
- Rest days include 15,000 step walks (approximately 2 hours)
- Training every day, no complete rest days
Professional Support ($15,000/year investment)
- Personal trainer through Central Athlete ($299/month)
- App-based guidance
- Monthly goal-setting meetings
- Text support for workout adaptations
- Nutritionist through Body Tutor ($600/month)
- Daily 15-minute calls
- Diet planning and accountability
Equipment & Tools
- Home gym setup ($3,000-5,000)
- Blood work monitoring ($200-300) 2-3 times yearly through Inside Tracker
- Regular massages (1-2 times weekly, $20/session with insurance)
- Fitness subscriptions:
- Aptiv ($100/year) for travel workouts
- MyFitnessPal ($60/year) for food tracking
- Fititive ($100/year) for heart rate monitoring
Core Principles
- Always have a goal with a deadline
- Hire coaches for new skills/areas
- No processed foods or sugar unless planned
- Don't fret over money if it makes you healthier
- Focus on being "least bad" most of the time
- Intentional about splurges
Health Metrics
- Sleep schedule: 11 PM to 7 AM
- Body fat percentage: 11-12%
- Target heart rate: 145 BPM for long cardio (Zone 2/3)
Future Health Investments
- Executive health checkup
- Concierge doctor
- Skin care routine
- 5-day fast
Sam Parr
Host of MFM and fitness influencer
Sam Parr is a serial entrepreneur and business media pioneer.
In 2016, he founded The Hustle, a business news media company that started in his kitchen with just $12 and grew to eight figures in revenue.
Sam led the charge in making newsletters popular when few believed in their potential.
After four successful years, he sold The Hustle to HubSpot, a publicly traded company. Now operating as HubSpot Media, The Hustle reaches 3 million readers daily, employs a team of nearly 100, and has been the launchpad for dozens of its staff to found their own media companies and newsletters.
Sam remains the host of the popular business podcast, My First Million, and continues to start and sell companies. He also co-founded Hampton, a highly vetted community for entrepreneurs, founders, and CEOs, and teaches people to write better through his platform, Copy That.