Can you provide a detailed weekly workout plan?

Here is a detailed weekly workout plan inspired by insights from the Huberman Lab:

Weekly Workout Plan

Monday: Strength Training (Legs)

• Exercises: Squats, Deadlifts, Lunges, Calf Raises
• Sets/Reps: 3-5 sets, 5-10 reps
• Rest: 3-5 minutes between sets
• Focus: Quadriceps, hamstrings, calves, and tibialis work, adhering to the 3x5 protocol 1.

Tuesday: Cardio (Endurance)

• Activity: Zone 2 Cardio (Jogging or Cycling)
• Duration: 60-75 minutes
• Intensity: Moderate, aiming to maintain a steady pace throughout the session 2.

Wednesday: Strength Training (Torso)

• Exercises: Bench Press, Bent-over Rows, Pull-ups, Overhead Press
• Sets/Reps: 3-5 sets, 5-10 reps
• Rest: 3-5 minutes between sets
• Focus: Chest, shoulders, back, using compound movements for balanced upper body development 1.

Thursday: Cardio (Interval Training)

• Activity: High-Intensity Interval Training (HIIT)
• Protocol: 20-30 second sprint (e.g., on an assault bike or treadmill), followed by 10 seconds rest
• Rounds: 8-12
• Goal: Maximize heart rate, enhance cardiovascular fitness while maintaining lower body training effects 2.

Friday: Strength Training (Accessory Muscles)

• Exercises: Bicep Curls, Tricep Extensions, Lateral Raises, Abs Work
• Sets/Reps: 3-5 sets, 5-10 reps
• Rest: 3-5 minutes
• Focus: Smaller muscle groups, ensuring a full-body balance over the week 3.
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    1

    Three by Five Protocol

    00:26:03
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    2

    High Intensity Training

    01:15:28
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    3

    Effective Workout Splits

    00:13:27
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    4

    Balanced Exercise Selection

    01:10:31
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    5

    Optimizing Exercise Routine

    00:54:19
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    6

    Multiscale Planning

    02:28:49

Saturday: Active Recovery or Light Cardio

• Activity: Light walking, yoga, or swimming
• Duration: 30-45 minutes
• Focus: Recovery, flexibility, and maintaining a balanced exercise regimen 4.

Sunday: Rest or Low-Intensity Cardio

• Activity: Leisurely walk or gentle stretching
• Focus: Rest and recovery to prepare for the upcoming week's workouts.

Additional Notes

• Duration: Aim for workouts to last no more than 60 minutes to manage cortisol levels effectively 5.
• Flexibility: Adjust the plan based on your schedule and physical response, maintaining consistency in training days when possible 6.

This plan incorporates a variety of movements targeting different muscle groups to provide a balanced and effective training regimen. Be sure to listen to your body and make adjustments as needed to optimize both performance and recovery.