CARDIO TRAINING SPLIT

Here’s how I recommend you build your cardio schedule into your 8-week Project Inferno program for the first four
weeks. Remember that you’ll be increasing the length of sessions during weeks 1 to 4. I’ll remind you about this when we
get to that point in the trainer series.

WEEK 1 CARDIO PROGRAM

Day Early Morning Length (Min) Post-Workout * Length (Min)

Monday Steady state 35 Steady state 20

Tuesday Steady state 35 Steady state 20

Wednesday Steady state 35 Steady state 20

Thursday Steady state 35 Steady state 20

Friday Steady state 35 Steady state 20

Saturday Steady state 35 Steady state 20

Sunday Steady state 35 Steady state 20

WEEK 2 CARDIO PROGRAM

Day Early Morning Length (Min) Post-Workout * Length (Min)

Monday Steady state 40 Steady state 25

Tuesday Steady state 40 Steady state 25

Wednesday Steady state 40 Steady state 25

Thursday Steady state 40 Steady state 25

Friday Steady state 40 Steady state 25

Saturday Steady state 40 Steady state 25

Sunday Steady state 40 Steady state 25

* Should be performed right after weight training, but can be done later in the evening.

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M
CARDIO TRAINING SPLIT
WEEK 3 CARDIO PROGRAM

Day Early Morning Length (Min) Post-Workout * Length (Min)

Monday Steady state 45 Steady state 30

Tuesday Steady state 45 Steady state 30

Wednesday Steady state 45 Steady state 30

Thursday Steady state 45 Steady state 30

Friday Steady state 45 Steady state 30

Saturday Steady state 45 Steady state 30

Sunday Steady state 45 Steady state 30

WEEK 4 CARDIO PROGRAM

Day Early Morning Length (Min) Post-Workout * Length (Min)

Monday Steady state 50 Steady state 35

Tuesday Steady state 50 Steady state 35

Wednesday Steady state 50 Steady state 35

Thursday Steady state 50 Steady state 35

Friday Steady state 50 Steady state 35

Saturday Steady state 50 Steady state 35

Sunday Steady state 50 Steady state 35

* Should be performed right after weight training, but can be done later in the evening.

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M
CARDIO TRAINING SPLIT
WEEKS 5–8 CARDIO PROGRAM

Day Early Morning Length (Min) Post-Workout * Length (Min)

Monday Steady state 55 Steady state 40

Tuesday Steady state 55 Steady state 40

Wednesday Steady state 55 Steady state 40

Thursday Steady state 55 Steady state 40

Friday Steady state 55 Steady state 40

Saturday Steady state 55 Steady state 40

Sunday Steady state 55 Steady state 40

* Should be performed right after weight training, but can be done later in the evening.

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M