Can you provide more detailed workout planning tips?

Currently, there are no specific clips from the Huberman Lab that delve deeply into detailed workout planning. However, using general principles mentioned in previous discussions, we can craft a structured approach:

Weekly Plan Structure

• Monday (Strength Focus - Upper Body):

  • Bench Press: 3 sets of 8-12 reps
  • Pull-ups: 3 sets of 8-12 reps
  • Shoulder Press: 3 sets of 8-12 reps
  • Bicep Curls: 2 sets of 12-15 reps
  • Tricep Extensions: 2 sets of 12-15 reps

• Tuesday (Cardio Focus):

  • 30 minutes of interval training (e.g., cycling with alternating speeds)
  • 15 minutes of steady pace running

• Wednesday (Strength Focus - Lower Body):

  • Squats: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Leg Press: 3 sets of 10-15 reps
  • Calf Raises: 2 sets of 15-20 reps

• Thursday (Cardio Focus):

  • 30 minutes of HIIT (High-Intensity Interval Training)
  • 10-15 minutes of cool-down pace (light jogging or brisk walking)

• Friday (Strength Focus - Full Body and Core):

  • Compound movements (e.g., Clean and Press): 3 sets of 8-10 reps
  • Plank: 3 sets of 30-60 seconds
  • Abdominal Crunches: 3 sets of 15-20 reps

• Saturday and Sunday: Recovery or active rest days (e.g., light yoga, stretching, or a leisurely walk).

Additional Tips

• Variability: Rotate exercises every few weeks to target muscles differently and prevent plateaus.
• Intensity Adjustments: Gradually increase weights or add more reps as you grow stronger.
• Recovery: Ensure adequate sleep and consider incorporating techniques like stretching or foam rolling on rest days.
• Nutrition: Fuel workouts with a balanced diet rich in proteins, carbohydrates, and healthy fats to support recovery and energy levels.

Remember, consistency and progressive overload are key to seeing continuous improvements. Adjust the workout based on your progress and any physical feedback from your body.