Can you provide a detailed weekly workout plan?

Based on insights from the Huberman Lab and specific details provided by Andrew Huberman and Andy Galpin, here is a detailed weekly workout plan:

Weekly Workout Plan

Sunday

• Activity: Long-Endurance Workout
  • Examples: Cycling, swimming, or running
  • Duration: 60-90 minutes at a pace where you can hold a conversation
  • Focus: Aerobic endurance 1 2

Monday

• Activity: Leg Resistance Training
  • Exercises: Squats, lunges, deadlifts
  • Sets/Reps: 3-5 sets of 3-5 reps
  • Rest: 3-5 minutes between sets
  • Focus: Strength and hypertrophy 3
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      1

      Flexible Fitness Schedule

      01:27:29
      
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      2

      Movement Essentials

      00:28:33
      
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      3

      Three by Five Protocol

      00:26:03
      
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      4

      Balanced Exercise Selection

      01:10:31
      

Tuesday

• Activity: Heat and Cold Contrast
  • Method: Use sauna and cold showers or cold plunges
  • Focus: Recovery and metabolic benefits 1

Wednesday

• Activity: Torso and Neck Training
  • Exercises: Pull-ups, rows, neck bridges
  • Sets/Reps: 3-5 sets, mix of 5-10 reps for neck
  • Focus: Strength and posture 1 4

Thursday

• Activity: Moderate-Intensity Cardiovascular Exercise
  • Duration: 35 minutes
  • Examples: Jogging, brisk walking, cycling
  • Focus: Cardiorespiratory fitness 1

Friday

• Activity: High-Intensity Interval Training (HIIT)
  • Examples: Sprints, cycling intervals
  • Structure: Short bursts of maximum effort followed by rest
  • Focus: VO2 max improvement and calorie burning 2

Saturday

• Activity: Arms, Calves, and Core Work
  • Exercises: Bicep curls, calf raises, planks
  • Sets/Reps: 3-5 sets of 8-12 reps
  • Focus: Strength and hypertrophy 1 3

Tips for Flexibility and Balance

• Flexibility: Adjust workouts by a day if needed to fit personal schedules. Aim for balance in training across muscle groups and types of exercise throughout the week 1 4.
• Recovery: Allow for adjustments if recovery is impaired, avoiding high-intensity work too close to taxing sessions 1.
• Exercise Choice: Choose exercises with good form and that you enjoy. Ensure a balance across movement patterns (e.g., pushing, pulling) and include both upper and lower body work 4.

This plan targets overall fitness, including strength, endurance, and recovery, and can be adjusted based on individual needs and preferences.