Build me a workout routine

Here's a workout routine based on insights from the Huberman Lab:

Weekly Workout Structure

• Frequency: Exercise at least 5 days per week.
• Duration: 45 to 60 minutes per session to maintain hormonal balance without elevating cortisol too much 1.

Weekly Routine Breakdown

3 Days: Strength & Hypertrophy

• Target: Aim for 15 working sets per muscle group each week.
  • For example, three sets of five exercises might include: squats, deadlifts, and split squats. This targets multiple leg muscles effectively 2.
• Progressive Overload: Modifiable variables like set range and speed are key to strength and muscle growth. Exercise choice alone doesn't determine outcomes; execution does 3.
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    1

    Optimizing Exercise Routine

    00:54:19
    
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    2

    Effective Workout Strategies

    03:40:07
    
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    3

    Strength and Hypertrophy

    00:14:40
    
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    4

    Effective Exercise Strategies

    01:16:14
    

2 Days: Endurance Training

• Methods:
  • Common Method: Long slow distance (Zone 2) aerobic exercise, maintaining a comfortable pace for extended periods.
  • High-Intensity Interval Training (HIIT): Use equipment like an Airdyne bike. Alternate 1 minute of maximum effort with 30 seconds of rest, for about 7–8 cycles 4.

Additional Tips

• Rest: Include two full rest days for recovery and performance optimization 1.
• Variety: Vary exercises weekly for balanced musculoskeletal development and to maintain motivation.
• Customization: Adjust intensity and duration according to fitness levels and goals to prevent injury and optimize results.

Incorporate these elements to create a balanced and effective workout routine, promoting both physical and mental health benefits.