exercise template

Andrew Huberman offers a foundational fitness protocol that serves as a template for cardiovascular and resistance training. This protocol includes recommendations for exercise routines with specific sets and reps, all supported by scientific evidence. The details are available in a downloadable PDF and are completely free of charge, with no sign-up required 1.

The fitness program template can be found through linked resources provided in the show notes of specific podcast episodes. These resources describe different types of training sessions, explain exercise choices, and outline the rationale for specific repetition ranges and rest intervals 2.

Andrew Huberman has developed a foundational fitness program designed to enhance both cardiovascular and resistance training. This program emphasizes a balanced approach to fitness, incorporating different exercise types to achieve overall health benefits.

Here's a summary of the program components:

1. Weekly Structure: The foundational fitness program recommends three sessions per week for both cardiovascular and resistance training, along with one rest day. The workouts vary in duration, with the longest being around 60 to 75 minutes, making it manageable for many individuals 1 2.

2. Exercise Types:

   • Resistance Training: Focus on major muscle groups with options for exercises, sets, and reps detailed in the protocol.
   • Cardiovascular Training: Include both high-intensity interval training and longer steady-state sessions (such as Zone 2 cardio) 3 2.
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       1

       Fitness Scheduling Tips

       00:02:12
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       2

       Foundational Fitness Protocol

       00:23:41
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       3

       Fitness Foundations

       00:05:13
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       4

       Fitness Protocol Insights

       00:10:01

3. Program Accessibility: The foundational fitness program is available for free as a downloadable PDF on the Huberman Lab website, with no sign-up required. This resource includes a detailed structure of workouts, options, and the scientific rationale behind them 1 4.

4. Practical Benefits: The program is designed to enhance endurance, strength, and overall fitness, preparing individuals for a variety of physical demands, be it running short distances, lifting, or carrying weight 2.

You can access this foundational fitness protocol on the Huberman Lab website, offering a scientifically-backed, comprehensive template to guide your fitness journey.

You can access the foundational fitness protocol PDF from the Huberman Lab website. It's designed as a zero-cost resource, requiring no sign-up, and includes a balanced routine that covers cardiovascular and resistance training. To download or view it, simply navigate to the Huberman Lab website, select the menu tab in the upper right corner, scroll down to the newsletter section, and look for the foundational fitness protocol 1 2.