Can you give me a weekly schedule

Here's a suggested weekly workout schedule based on insights from Andrew Huberman and the Huberman Lab:

Weekly Workout Schedule

• Sunday: Long endurance session (e.g., distance run or hike)
• Monday: Leg resistance training (quadriceps, hamstrings, calves)
• Tuesday: Heat-cold contrast therapy
• Wednesday: Torso and neck training (upper body workout)
• Thursday: Moderate-intensity cardiovascular exercise (e.g., cycling or rowing for 35 minutes)
• Friday: High-intensity interval training (HIIT) - sprints or similar activities
• Saturday: Arm, calves, neck, and additional torso work

Flexibility and Recovery

• Allow flexibility by shifting workouts one day forward or backward to accommodate schedule changes.
• Aim for a 3:2 ratio of strength to endurance workouts over a 10-12 week cycle, then switch the ratio to prioritize endurance for the next cycle 1 2.
• Include two rest days per week to ensure adequate recovery and maintain hormonal balance 2.

This structure balances endurance and strength training while allowing flexibility for personal adjustments and recovery needs 1.