Write me an exercise program that adheres to huberman protocols

Here's an exercise program based on protocols discussed by Andrew Huberman on the Huberman Lab. This program incorporates strength training, endurance, and aspects of recovery and neuromuscular control.

Weekly Exercise Plan

Strength Training: 3x5 Protocol

Frequency: 3-5 times per week (adjust based on recovery capacity)

Daily Routine:

• Exercises: 3-5 exercises per workout
• Sets: 3-5 sets per exercise
• Reps: 3-5 reps per set
• Rest: 3-5 minutes between sets

Example Split:

• Day 1: Legs - Squats, Deadlifts, Lunges
• Day 2: Chest & Back - Bench Press, Pull-Ups, Rows
• Day 3: Shoulders & Arms - Shoulder Press, Bicep Curls, Tricep Extensions

Adjust repetitions for smaller muscle groups to 5-8 reps for better fatigue management 1 .

Endurance and Cardiovascular Health

Frequency: 3-4 times per week

Routine:

• High-Intensity Interval Training (HIIT): 20-30 minutes, combining exercises like burpees, sprints, and bodyweight movements (push-ups, sit-ups)
• Moderate to Low-Intensity Training: Post-HIIT activities like walking, light cycling for 20-30 minutes, ideally in a fasted state for optimizing fat loss 2.

Spine and Back Health

Frequency: Incorporate into daily routine (e.g., as a warm-up or cool-down)

Routine:

• Spinal Stability Exercise: "Strong Spine Movement"
  • Sets: 3 sets
  • Duration: Hold for 8-10 seconds
  • Cycle: Start with 5 holds and decrease by one each set (5, 4, 3, 2, 1) 3.
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      1

      Three by Five Protocol

      00:26:03
      
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      2

      Fat Loss Protocols

      01:26:03
      
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      3

      Strengthening Spine Stability

      00:55:19
      
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      4

      Mindful Movement Awareness

      01:56:59
      
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      5

      Foundational Fitness Protocol

      01:53:47
      

Cognitive Awareness:

• Maintain an awareness of movement patterns and spinal alignment throughout daily activities to prevent back pain and improve mobility 4 .

Flexibility and Mobility

Frequency: Daily

Routine:

• Dynamic Stretching: Prior to workout (focus on range of motion)
• Static Stretching: Post-workout for all major muscle groups, holding each stretch for 15-30 seconds.

Recovery Protocols

Daily Routine:

• Breath Work: End each workout with 3-5 minutes of decompress breathing or physiological sighs.
• Neuromuscular Regulation: Develop both upregulation (focus) and downregulation (calm) techniques 5.

Notes

• Tailor the program to your specific fitness needs, adjusting the volume and intensity as required.
• Remain mindful of your body's signals and avoid overtraining to ensure sustainable progress and recovery.

This holistic approach combines strength, endurance, and recovery, aligning with the core principles outlined by Andrew Huberman.