Provide me with examples of training schedules.

Here are some examples of training schedules discussed on the Huberman Lab:

Three-Day-a-Week Protocol:

• Ideal for those with limited time for workouts.
• The emphasis is on strength training, aesthetics, performance, and longevity 1.

Four-Day-a-Week Program:

• Day 1: Strength training session with repetitions in the 5-10 range.
• Day 2: Long duration activity, like swimming, biking, or sport, to focus on restorative work.
• Day 3: Muscular endurance exercises with repetitions in the 11-30 range or bodyweight exercises.
• These exercises encompass various workout styles like yoga, Pilates, gymnastics, or similar activities that engage muscular endurance 1.

Regular Training with Quarterly Planning:

• Engaging in a variety of movements, with focus on different aspects of fitness like machines, dumbbells, sport, and social interaction.
• Incorporating outdoor walks twice a week for outdoor experience.
• At the end of every quarter, taking a week off or having a deloading week.
• A 12-week program can include 5 weeks of progressive work, then a back-off week (deload), another 5 weeks of intensity, and finally, a true off week 2.

Flexible Seven to Nine-Day Schedules:

• Prioritize the most important movements on days when you have the most consistent schedule and energy.
• The cycle does not have to stick strictly to a seven-day week but can be adjusted to personal preferences, work schedules, and energy levels 3.
  • 

    1

    Fitness Protocols Explained

    02:40:12
    
  • 

    2

    Training Efficiency

    02:17:59
    
  • 

    3

    Training Consistency

    01:20:48
    
  • 

    4

    Training Schedule Insights

    00:32:47
    

Andrew Huberman's Personal Schedule:

• One day focused on long run or hike.
• Next day dedicated to leg training.
• Following day off.
• Midweek for resistance training for the torso or a shorter run.
• Later in the week for faster clip cardio.
• The schedule ends with training smaller body parts.
• Flexibility is key, with the ability to slide days around as needed.
• Each body part is hit twice, once directly and once indirectly with cardiovascular training covering all bases.
• Workouts generally do not exceed an hour, excluding Sunday's longer session 4.

These are just examples, and the right schedule can vary based on individual preferences, goals, and lifestyles. It's important to listen to your body and adjust your training routine to suit your needs and recovery.