can you give me an exercise protocol

Here’s a structured exercise protocol based on insights from the Huberman Lab podcast, particularly featuring expert advice from Andrew Huberman and Dr. Andy Galpin.

Foundational Fitness Protocol

1. Frequency:

   • 3 Resistance Training Sessions per Week
   • 3 Cardiovascular Training Sessions per Week
   • 1 Complete Rest Day

2. Daily Focus:

   • Day 1 (Strength Training):
     • Exercises: 5 to 10 repetitions, focusing on multi-joint movements.
     • Equipment: Free weights, machines, bands, etc.
   • Day 2 (Cardio):
     • Long-duration (e.g., jogging, cycling, swimming). This could be restorative if you're sore from previous strength training.
   • Day 3 (Endurance or Hypertrophy):
     • Increase repetitions to 11-30 for muscular endurance, or practice bodyweight exercises/yoga.

3. Example Weekly Schedule:

   • Monday: Strength Training (Legs)
   • Tuesday: Cardio (Long Duration)
   • Wednesday: Rest or Light Activity
   • Thursday: Strength Training (Upper Body)
   • Friday: High-Intensity Intervals (Cardio)
   • Saturday: Strength Training (Full Body or specific muscle groups)
   • Sunday: Rest or Light Activity

Flexibility

• Adjust days as needed. If you need to travel, for instance, move leg workouts to another day, combining them with cardio if you're well-rested.

Sample Protocol - 3x5

• Three by Five Protocol:
  • 3-5 exercises per workout, targeting either upper or lower body.
  • 3-5 sets per exercise.
  • 3-5 repetitions per set with 3-5 minutes of rest between sets. This can be emphasized for strength adaptation.

Key Points

• Include both resistance and cardiovascular training.
• Mixing in high-intensity interval training (HIIT) is recommended.
• Sessions can vary in length but generally should fit within a manageable time frame (45-75 minutes).

For more detailed guidance and templates, you can access the Foundational Fitness Protocol PDF available for free at hubermanlab.com 1 2 3.

This exercise protocol aims to balance fitness training while considering individual schedules and recovery, promoting both physical health and cognitive benefits.