Can you provide a detailed weekly workout plan?

Here's a detailed weekly workout plan based on general fitness principles discussed in the Huberman Lab. This plan focuses on strength training, cardiovascular conditioning, and recovery:

Weekly Workout Plan

Monday: Strength Training (Upper Body)

• Warm-Up: 10 minutes of dynamic stretches
• Exercises:
  • Bench Press: 3 sets of 5-10 reps
  • Bent-over Rows: 3 sets of 5-10 reps
  • Overhead Shoulder Press: 3 sets of 5-10 reps
  • Pull-Ups/Assisted Pull-Ups: 3 sets of 5-10 reps
• Cool Down: 5-10 minutes of stretching

Tuesday: Cardio (Interval Training)

• Warm-Up: 5-10 minutes of light jogging
• Workout:
  • 30 seconds sprint, 90 seconds walk/jog x 8-10 rounds
• Cool Down: 5-10 minutes of walking and stretching

Wednesday: Strength Training (Lower Body)

• Warm-Up: 10 minutes of dynamic stretches
• Exercises:
  • Squats: 3 sets of 5-10 reps
  • Deadlifts: 3 sets of 5-10 reps
  • Lunges: 3 sets of 10 reps per leg
  • Calf Raises: 3 sets of 15 reps
• Cool Down: 5-10 minutes of stretching

Thursday: Active Recovery

• Activity: Light Yoga or Walking
• Duration: 30-45 minutes

Friday: Strength Training (Full Body)

• Warm-Up: 10 minutes of dynamic stretches
• Exercises:
  • Deadlifts (or Squats): 3 sets of 5-10 reps
  • Push-Ups: 3 sets of 10-15 reps
  • Plank: 3 x 30-60 seconds
  • Kettlebell Swings: 3 sets of 15 reps
• Cool Down: 5-10 minutes of stretching

Saturday: Long-Duration Cardio

• Activity: Steady-state cardio (running, biking, swimming)
• Duration: 45-60 minutes at a moderate intensity

Sunday: Rest & Recovery

• Activity: Full rest day
• Optional: Light activities like walking or gentle stretching

Additional Tips:

• Focus on form over weight to prevent injuries.
• Gradually increase weights or intensity as you progress.
• Stay hydrated and consider nutrition that supports your workout goals (like protein post-workout).
• Listen to your body and adjust the plan as needed.

This plan is designed to hit major muscle groups, build endurance, and allow for recovery while incorporating various types of exercises and workouts. Always consult a fitness professional or healthcare provider before starting a new workout program.