Huberman Lab avatar

Dexa/Huberman Lab

Learn more

  • Full fitness protocol

  • Sources:

    Foundational Fitness Protocol by Andrew Huberman

    Andrew Huberman, host of the , has detailed a comprehensive fitness protocol aimed at optimizing physical health. This protocol includes various aspects of fitness such as endurance, strength, flexibility, hypertrophy, and aesthetics. Here’s a detailed overview:

    General Structure

    • 3 Resistance Training Sessions per week
    • 3 Cardiovascular Training Sessions per week
    • 1 Complete Rest Day per week
    • Each workout is designed to focus on either endurance, strength, hypertrophy, or specific muscle groups.

    Week Breakdown

    • Day 1 (Monday): Legs - Quadriceps, Hamstrings, Calves, Tibialis
    • Day 2: Upper Body - Strength Training
    • Day 3: Cardiovascular Training - 35-minrun or alternative exercises like rowing or biking.
    • Day 4: Rest
    • Day 5: Repeat a similar split or adapt based on specific goals like hypertrophy or endurance.
    • Day 6: Mixed focus or recovery exercises.
    • Day 7 (Sunday): Long Endurance Training - 60-75 minutes jog or a long hike. This could be social or solo, versatile based on location and company.

    Exercises and Adaptations

    1. Cardiovascular Sessions: Aim for 35-minute runs at a hard but not all-out pace, integrating multiple fuel systems for the muscles and engaging different heart and vascular elements. Surface flexibility and alternatives like stairs, burpees, and jumping jacks can substitute running if needed 1.

    2. Resistance Training: Sessions are divided into muscle groups and types of workouts (strength, hypertrophy). The protocol supports flexibility in exercise choices and rep schemes, ensuring all major muscle groups and fitness aspects are covered 2.

    3. Endurance Training: Taps into aerobic, anaerobic, and mixed endurance. Long-duration workouts (30 minutes or more) are especially emphasized for cardiovascular health and overall endurance 3 4.

    Tools and Tips

    • The use of a weight vest, throwing a child on shoulders, or carrying a backpack during hikes can enhance workout intensity.
    • The foundational fitness protocol is available as a PDF download on the Huberman Lab website, detailing specific workouts, sets, and repetitions for each session, without any requirements for signup 5.
    • Dr. Andy Galpin’s Insights: Integrating data-backed tools for cardiovascular fitness, strength, hypertrophy, and recovery. This includes nutrition and supplementation strategies tailored for a year-long training program 6.

    This well-rounded approach ensures that you engage different muscle groups and fuel systems effectively, enhancing physical conditioning and overall health 2 7.

    RELATED QUESTIONS