Now that you have some basic preparation in place, it’s time to dive deep into the challenge.
Remember, though – no drastic changes will be induced, so take it easy!
Day 1 – Plan The Week
On the first day of the primal challenge, you have one simple task at hand – to plan your nutrition.
A little bit of planning can go a long way, and it will also make the way ahead more clear, besides giving you actionable steps to take on.
During this day, do the following:
- Choose the main sources of food that will make up your nutrition
- Appoint a time when you can shop those products & prepare them
- Appoint times when you can consume your food (especially if you are on a tight schedule)
- Appoint times when you can train without distractions
Day 2 – Shop & Prep
Now that you’ve planned everything, it’s day two and it is time for action! Go to the local stores you’ve found during your days of preparation, and seek out the exact foods that you planned to purchase on day one of the challenge.
We do recommend to choose a couple of main protein, fats & carb sources, with our 10 favorite ones being:
- Grass-Fed Beef Products (Meat & Organs)
- Salmon
- Tuna
- Pasture-raised chicken & Eggs
- Dairy products
- Sweet potatoes
- Normal potatoes
- Brown rice
- Fruits
- Starchy vegetables
Once you’re home with your fresh ingredients, it’s time to do some meal prepping!
Based on your individual needs, cook food in bulk that is sufficient for 3-4 days, pack it up and refrigerate.
Have 2-3 main meals per day and add fruits/veggies on the side or as snacks!
Oh, and don’t forget – get yourself some ingredients that will suffice for the preparation of home-made sauces, to make your favorite foods more exciting.
Day 3 – Hit The Gym!
Now that your body is fueled up and you have some resources ready to help your body recover, it’s time to put that primal body to work!
Seek out a local gym that provides enough space and equipment, and get yourself a monthly membership.
Below, you will find a workout we’ve structured for you, that is a perfect start for beginners and intermediate trainees.
| Exercise | Sets | Reps | Rest Times (Between Sets) |
| Bodyweight Squat | 3 | 12-15 | 60 seconds |
| Barbell Squat | 3 | 10 | 2 minutes |
| Dumbbell Bench Press | 3 | 8-10 | 2 minutes |
| Lying Leg Curl | 3 | 10 | 2 minutes |
| Lat Pulldowns | 3 | 10 | 2 minutes |
| Standing Calf Raises | 3 | 10 | 90 seconds |
This full-body workout can be done up to 3 times a week and you should give the body at least 48-72 hours to recover between each workout.
As you advance, make sure to increase the number of sets, repetitions and weight used, as this is key to giving the body sufficient stimulus for further progress.
Besides that, every couple of workouts, change the exercises with the substitute ones from the table below!
| Exercise | Substitute |
| Bodyweight Squat | Treadmill |
| Barbell Squat | Leg Press |
| Dumbbell Bench Press | Barbell Bench Press |
| Lying Leg Curl | Romanian Deadlift |
| Lat Pulldowns | Cable Rows |
| Standing Calf Raises | Seated Calf Raises |
Think of the body as your biggest asset, and your food as the investment in that asset.
The workouts are then the actions taken in order for that asset to have a return on your investment!
Day 4 – Move Outside
Alright primal, it’s day four and you’re probably already feeling sore from the weights on day 3.
And well, while gyms are great and offer a myriad of equipment and activities to do indoors, sometimes you just need to get outside.
Being in nature may reduce stress, improve mood and mental health, boost immunity, and increase energy levels.
And what better way to enjoy nature than by being active in it?
Hiking, cycling, swimming, diving – there are endless possibilities of activities to choose from when getting outside.
If you’re not sure where to start, try simply going for a walk in your neighborhood or exploring a nearby park.
Or, if you’re feeling more adventurous, go for a swim in a lake or take a hike in the woods.
Just remember to take the proper precautions – dress for the weather, wear sunscreen, and bring a friend! – and you’ll be sure to have a great time.
Day 5 – Sleep Tight.
Ah, sleep. that sweet, sweet moment when you finally drift off into unconsciousness after what feels like hours of tossing and turning.
But why is it that some people seem to have no trouble falling asleep while others spend half the night awake?
While there are many factors that can affect sleep quality, one of the most important is establishing a bedtime routine.
By setting aside a few minutes before bed to wind down and relax, your body will be better prepared to nod off when it’s time to turn out the lights.
Additionally, limiting screen time in the hours leading up to sleep can help reduce stress and promote relaxation.
And finally, making sure your bedroom is cool and comfortable will cue your body that it’s time to rest.
So if you’re looking for ways to improve your sleep, start by making some simple changes to your nightly routine on day 5!
Day 6 – Recovery
It’s the end of another long week of physical activity and training. You worked hard all week, and your body is feeling it.
Now it’s important to take some time to recover on Day 6 of this primal challenge.
Unwind with a massage or a trip to the hot springs. This will help your muscles relax, and your mind rest.
It can also speed up the recovery process, so you’re ready to train again in just two days!
So make sure to take some time to yourself on Day 6 and enjoy the benefits of a good massage or a relaxing trip to the spa!
Knowing how to train and eat is half the battle. Knowing how to recover is the other half.
Day 7 – A Well-Deserved Rest
We all know how it feels to be working hard all week and then finally having a day to ourselves where we can just relax.
It’s tempting to spend the day lounging around, watching TV, and eating junk food.
And that’s fine! Because on day 7, I want you to take a day off for yourself.
Eat as you please and do what you like to do. However, beware of overindulging!
Because, after all, too much relaxation can actually lead to feeling sluggish and unmotivated, setting you up for failure during the next week of action.
What To Expect After The Challenge
A healthy primal, hmmm. What does that mean, really? We’re not talking about fit or skinny or able to run a 5K.
Though those things might be included in the equation, being healthy is about so much more.
It’s about having stable energy levels, good digestion, regular sleep patterns, and balanced moods.
It’s about being able to think clearly and having a sharp memory. It’s about having strong bones, efficient metabolism, and a well-functioning immune system.
In short, it’s feeling good every day – physically, mentally, and emotionally. And that’s what we’re striving for in this challenge.
By day 7, you should have gotten a taste of the habits of fit and healthy individuals.
And now? It’s time to carry this on in your lifestyle and break the chains of unsustainable habits.
Do this challenge over and over again, until it becomes second nature!
Stay primal.
