COGNITION

Welcome to Athena - the free booklet and workout program designed to

boost your cognitive function and mental performance.

We all have different reasons for wanting to boost our cognitive function
and mental performance. For some, it's about improving focus and
productivity at work or school. For others, it's about staying mentally
sharp and alert as we age. And for many, it's about taking control of our
mental health and well-being.

Whatever your reasons, Athena will help you achieve your goals.

The name "Athena" is inspired by the Greek goddess of wisdom, who

was known for her intelligence, strategic thinking, and problem-solving
abilities. Just like Athena, I believe that wisdom and intelligence can be
cultivated through regular exercise and proper training, paired with the
right nutrition and supplementation.

This booklet offers three different workout programs to fit your schedule
and needs. For those with limited time, our two-day program provides the
cognitive bang for your buck with just two days a week spent exercising .

For those with a bit more time to spare, our four-day program offers a
more rounded out program that targets multiple muscle groups while
also improving your cognitive abilities.

And for those who are serious about taking their cognitive and physical
performance to the next level and are willing and able to pour their time
into becoming limitless, the six-day program provides a full-on regimen
that will push your limits and help you achieve peak cognitive
performance.

@BIOHAX
The workouts included are designed to increase blood flow to the brain,
stimulate the release of Brain-Derived-Neurotropic-Factor (BDNF), and
therefore improve mental clarity and focus. The workouts included in this
program will always be short (sub 60 minutes), explosive and intensive,
not leaving you fatigued, but rather sharp and energised afterwards . By
incorporating these regular workouts into your routine, you'll be able to
better manage stress, improve your memory, and increase your overall
mental and physical health.

As the great philosopher Aristotle once said, "the energy of the mind is
the essence of life". By boosting your cognitive function and mental
performance, you'll be able to unlock your full potential and achieve
greatness in all aspects of your life. Whether you're looking to grow your
business, exceed in your field of work, or simply improve your mental
and physical health, Athena can help you get there.

As a little bonus I have also included some lifestlye and supplementary

hacks to boost your cogntion and increase you mental capabilites in the
end. So make sure to stick around!

@BIOHAX
 2-Days / WEEK

Monday
-
TUESDAY:
GYM WORKOUT 30-40 mins
SUPERSET:
Exercise 1 & 2: Bench Press 2x10, Bodyweight Pullups 2x Max
SUPERSET:
Exercise 3 & 4: Leg-Press 2x10, 2x Bodyweight Back Extensions
CArdio ON THE TREADMILL
Intensive Walking on the Treadmill for 40 Seconds (5 mp/h or 6km/h)

Intensive Sprints on the Treadmill for 20 Seconds (13 mp/h or

15km/h)

Repeat walking and sprints 15x

WENDNESDAY
-

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 2-Days / WEEK

THURSDAY
-

FRIDAY

SATURDAY:
RUCKING 2-3 HRS

YOU NEED:
A backpack, a hiking trail, 2-3l of water
OPTIONAL: Extra Weights 1-10kg

Pack the backpack with water and extra

weights and hike the 2-3 hour long trail. This
will not only be a great cardiovascular
exercise that improves blood flow and brain
derived neurotropic factor, but also also
targets most muscle groups with an
dependency on the weight you added.

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 2-Days / WEEK

SUNDAY
Active recovery

30 Minutes of Sauna
A 5 Minute Ice Bath / 2x 5 Minute Cold Showers

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 4 DAYS / WEEK

MONDAY
GYM / PUSH (60 MIN.)
5 Minutes Shoulder Mobility Warmup
Bench Press 3x10
SZ-Bar Shoulder Press 2x12
Front Raises 2x12
Tricep Extensions 3x12
Cable Lateral Raises 3x20

Intensive Walking on the Treadmill for 40 Seconds (5 mp/h or 6km/h)

Intensive Sprints on the Treadmill for 20 Seconds (13 mp/h or

15km/h)

Repeat walking & sprints 15x

TUESDAY
GYM / PULL & LEGS (60 MIN)
Squats 3x10
Romanian Deadlift 3x10
Bodyweight Pullups 3x Max
Kettlebell Lunges 2x 15
Seated Cable Rows 3x 12

@BIOHAX
 4 DAYS / WEEK

Wednesday
active Recovery

30 Minutes of Sauna
A 5 Minute Ice Bath OR 2x 5 Minute Cold Showers

Thursday
active Recovery

30 Minutes of Sauna
A 5 Minute Ice Bath OR 2x 5 Minute Cold Showers

FRIDAY
Gym / Full BODy (60 MIN.)

Romanian Deadlifts 3x8

Dumbbell Lunges 3x12
Bodyweight Pullups 3x Max
Bodyweight Dips 3x Max
Lateral Cable Raises 3x20

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 4 DAYS / WEEK

SATURDAY
SPRINTS (20 MIN)

Find a local park

Repeat the following 20 times
Sprint for 20 Seconds
Walk back for 40 Seconds

SUNDAY
active Recovery

30 Minutes of Sauna
A 5 Minute Ice Bath OR 2x 5 Minute Cold Showers

@BIOHAX
 6 DAYS / WEEK

MONDAY
SPRINTS (20 MIN)
Find a local park
Repeat the following 20 times
Sprint for 20 Seconds
Walk back for 40 Seconds

TUESDAY
Gym / PUSH (60 MIN.)

5 Minutes Shoulder Mobility Warmup

Bench Press 3x10
SZ-Bar Shoulder Press 2x12
Front Raises 2x12
Tricep Extensions 3x12
Cable Lateral Raises 3x20

WENDESDAY
GYM / PULL & LEGS (60 MIN)

Squats 3x10
Romanian Deadlift 3x10
Bodyweight Pullups 3x Max
Kettlebell Lunges 2x 15
Seated Cable Rows 3x 12

@BIOHAX
 6 DAYS / WEEK

Thursday
active Recovery

30 Minutes of Sauna
A 5 Minute Ice Bath OR 2x 5 Minute Cold Showers

FRIDAY
SPRINTS (20 MIN)

Find a local park

Repeat the following 20x:
Sprint for 20 Seconds
Walk back for 40 Seconds

@BIOHAX
 6 DAYS / WEEK

SATURDAY
Gym / Full BODy (60 MIN.)

Romanian Deadlifts 3x8

Dumbbell Lunges 3x12
Bodyweight Pullups 3x Max
Bodyweight Dips 3x Max
Lateral Cable Raises 3x20

SUNDAY
RUCKING (2-3 HRS)
YOU NEED:
A backpack, a hiking trail, 2-3l of water
OPTIONAL: Extra Weights 1-10kg

Pack the backpack with water and extra weights

and hike the 2-3 hour long trail.

@BIOHAX
 BONUS SECTION

1. Take at least one daily cold shower, to improve neurone function

and formation
2. Practice breathwork that increases oxygen throughout the body
(e.g. Wim hof method)
3. Eat a high fat & moderate carb diet, as carbohydrates leave you
feeling sluggish throughout the day and damage the ability to
focus
4. Consume carbs only in the evening
5. Fast for 16 hours / day and prioritize deep work during the fast
6. Start each morning with a 30-minute walk

1. Consume 250 mg of L-Theanine with your coffee / tea each

morning
2. Consume 5 grams of EAA's (Essential Amino-Acids) in the
afternoon
3. Experiment with nicotine toothpicks 1-2x / WEEK
4. Start supplementing Ginkgo, Bacopa, and Lion’s Mane
5. Add a Qualia Blend as a Nootropic Stack

@BIOHAX
 FINAL WORDS

Congratulations on completing the Athena training program! You are

now one step closer to unlocking your full potential and achieving
greatness in all aspects of your life.

I hope that this program has helped you to see the incredible
benefits that regular exercise can have on your cognitive function
and mental performance. Whether you were able to complete the 2-
day, 4-day, or 6-day program, you have already taken a significant
step towards improving your overall health and well-being.

But this is just the beginning. There are so many other ways that you
can improve your cognitive function and mental performance, from
dieting to biohacking to optimizing your sleep. That's why I'm
inviting you to book a free coaching call with me to learn more about
how you can take your performance to the next level.

During this call, we'll discuss your goals, your current lifestyle, and
how we can work together to optimize your cognitive function and
mental performance. And who knows, we might even have a few
laughs along the way!

So don't hesitate - book your free coaching call with me today by

dm'ing me the words "Free Coaching" on my Twitter @ Biohax.
Let's make sure that your mind is as energized as possible, so you
can achieve greatness in all areas of your life.

Cheers, Bio

@BIOHAX