suggest a gym plan for a 37 year old male with following genetic predisposition Endurance profile You have an average capacity for endurance. This means that your exercise interventions may be optimized effectively to improve endurance or alternatively improve strength. GABPB1, PPARA, ACTN3, PPARGC1A, NRF2. Risk of Soft Tissue Injury You may have an average risk of suffering from soft tissue injuries. Since such injuries can be painful and affect the quality of life significantly and for long durations, it's best to ensure the right kind of exercise and nutritional interventions to ensure the health of your connective tissues and muscles. Foam rolling and dynamic stretching would help your soft tissues perform to the best. In addition, enhance the strength of your connective tissues by slow and mindful progressive tissue loading and eccentric exercises. In nutrition terms, bone broths, vegetables and turmeric may further help keep inflammation at bay and improve tissue structure and resilience. COL5A1, COL5A2. Strength Profile You have an average capacity for strength. This means that your exercise interventions may be optimized effectively to improve strength or alternatively improve endurance. AGT, NOS3, PPARA, ACTN3. Power Levels You have average power capacity. This means that with the right interventions you have the ability to develop good speed and a strong punch. IGF2, IL6, COL5A2, COL5A1, MSTN. Caffeine supplementation and performance Coffee seems to have an average effect on endurance performance on profiles similar to yours. As per studies, performance can vary between -13.7% to +7% by caffeine supplementation. If competing, you are advised to measure your times with and without supplementation to take a final call on its use on competition day. CYP1A2.
🏋️ Weekly Gym Plan — Genetic-Optimised (37M, Average Endurance/Strength/Power)
Key Design Principles
- Balanced hybrid training: Your genes show average capacity across all domains — this means you respond well to both strength and endurance stimulus, so a concurrent training model works best.
- Injury prevention priority: COL5A1/COL5A2 variants mean connective tissue care is non-negotiable — progressive loading, eccentric work, and mobility are baked in.
- Moderate intensity, high consistency: At 37, recovery efficiency is declining — volume quality beats raw volume.
📅 7-Day Training Split
| Day | Session | Focus |
|---|---|---|
| Monday | Strength A | Lower body compound lifts |
| Tuesday | Cardio + Mobility | Zone 2 aerobic + dynamic stretching |
| Wednesday | Strength B | Upper body + core |
| Thursday | Power / Athletic | Explosive work + eccentric emphasis |
| Friday | Strength C | Full body, functional |
| Saturday | Active Recovery | Foam rolling, yoga, light swim/walk |
| Sunday | Rest | Full recovery |
🔴 Monday — Lower Body Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Back Squat | 4 × 5 | Progressive overload; controlled 3s descent |
| Romanian Deadlift | 3 × 8 | Eccentric focus — 4s lowering phase |
| Bulgarian Split Squat | 3 × 10/leg | Eccentric emphasis, great for COL5A1 tendon loading |
| Leg Press | 3 × 12 | Moderate weight, full range |
| Calf Raises (slow) | 3 × 15 | 3s up / 3s down — Achilles tendon resilience |
| Copenhagen Adductor | 2 × 10/leg | Groin/hip soft tissue protection |
🟡 Tuesday — Zone 2 Cardio + Mobility
- Targets PPARA / PPARGC1A / NRF2 — your endurance gene expression responds to sustained aerobic stimulus
- World's greatest stretch × 5/side
- 90/90 hip stretch × 60s/side
- Thoracic spine rotation on foam roller
- Deep lunge with overhead reach
- Pigeon pose hold × 90s/side
🔵 Wednesday — Upper Body Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Barbell Bench Press | 4 × 5 | Slow descent (3s eccentric) |
| Bent-over Barbell Row | 4 × 6 | Brace core hard; NOS3/AGT benefit from compound pulls |
| Overhead Press | 3 × 8 | Control the descent — rotator cuff protection |
| Weighted Pull-ups / Lat Pulldown | 3 × 8–10 | Full ROM |
| Dumbbell Incline Press | 3 × 10 | Shoulder stability emphasis |
| Face Pulls | 3 × 15 | Rear delt + rotator cuff — injury prevention |
| Plank Variations | 3 × 40s | Front, side plank |
⚡ Thursday — Power & Explosive Work
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Box Jumps | 4 × 5 | Full reset between reps; land softly |
| Trap Bar Deadlift (explosive) | 4 × 4 | Drive hard off the floor |
| Medicine Ball Slam | 3 × 8 | Full body power expression |
| Kettlebell Swing | 4 × 10 | Hip hinge power + posterior chain |
| Sled Push / Prowler | 3 × 20m | If available; excellent power/endurance bridge |
| Eccentric Nordic Hamstring Curl | 3 × 6 | Key injury prevention — hamstring tendon loading |
🟢 Friday — Full Body Functional Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Deadlift | 4 × 5 | Primary posterior chain strength |
| Goblet Squat | 3 × 12 | Mobility + quad strength |
| Dumbbell Chest Press | 3 × 10 | Unilateral stability |
| Single-arm Dumbbell Row | 3 × 10/side | Core anti-rotation |
| Farmer's Carry | 3 × 30m | Grip, core, connective tissue loading |
| Reverse Lunge (eccentric) | 3 × 10/leg | Soft tissue care |
| Dead Bug | 3 × 10 | Deep core stability |
🟣 Saturday — Active Recovery
- Foam rolling: IT band, thoracic spine, calves, lats (10–15 min)
- Light movement: 20–30 min walk, swim, or cycling at <55% HR
- Stretching: Full body static routine, 10–15 min
- Optional: Contrast shower (hot/cold) for recovery
💊 Nutrition & Supplementation Notes (Gene-Aligned)
| Area | Recommendation |
|---|---|
| Caffeine | Test with/without pre-workout. Your CYP1A2 profile suggests variable response — start with 100mg and assess |
| Connective tissue support | Collagen peptides (10–15g) + Vitamin C pre-workout; bone broth regularly |
| Anti-inflammatory | Turmeric/curcumin with black pepper daily; omega-3 fish oil 2–3g/day |
| Protein | 1.8–2.2g/kg bodyweight daily; prioritise leucine-rich sources for MSTN gene context |
| Hydration | Minimum 3L/day on training days |
📈 Progressive Overload Protocol
- Weeks 1–2: Learn movements, moderate weight (RPE 6–7)
- Weeks 3–4: Increase load 5–10% on compound lifts
- Week 5: Deload — reduce volume by 40%, maintain intensity
- Repeat 4-week cycle with new baseline
⚠️ Key Reminders for Your Profile
- Never skip warm-up — your COL5A1/COL5A2 variants make cold-tissue loading risky
- Eccentric movements are your friend — slow negatives build tendon resilience
- Sleep 7–8 hrs — at 37, HGH and recovery are strongly sleep-dependent
- Track your lifts — your average-across-the-board genetic profile means progress is real but requires consistent stimulus and measurement