Ben Greenfield's workout protocol utilizes single-set-to-failure training 3 times per week using an ARX machine (2 horsepower eccentric load device) or Tonal wall-mounted machine, combined with Blood Flow Restriction training and a 21-minute VASPER (cold water circulation through BFR bands) HIIT session, with the remaining days focused on sauna, cold, breath work, walking and tennis/pickleball