Combine Andrew Huberman’s Foundational Fitness Protocol, with the principles of Andy Galpin, Layne Norton, Stacy Sims, and Peter Attia to create a detailed breakdown of a fitness regime that fits into 5 days w/no more than 45 minutes per session.
Sources:
Drawing from the expertise of Andrew Huberman, Andy Galpin, Layne Norton, Stacy Sims, and Peter Attia, here is a detailed breakdown of a 5-day fitness regimen designed to incorporate strength, endurance, hypertrophy, speed, and flexibility while fitting within 45-minute sessions.
General Principles
Progressive Overload: Gradually increase intensity or volume.
Variety and Adaptability: Include different training modalities (strength, cardio, flexibility).
Recovery: Balance intense workouts with proper recovery.
Sample 5-Day Regimen
Day 1: Lower Body Strength & Plyometrics
Focus: Building lower body strength and power.
Exercises:
Warm-up: Dynamic stretches (5 minutes)
Squats: 4 sets of 6-8 reps
Deadlifts: 4 sets of 6-8 reps
Box Jumps: 3 sets of 10 reps
Lunges: 3 sets of 12 reps per leg
Cool down: Light stretching (5 minutes)
Time Allocation: Strength (30 minutes), Plyometrics (10 minutes)
Day 2: Upper Body Strength & Cardio Intervals
Focus: Upper body strength and cardiovascular endurance.
Exercises:
Warm-up: Dynamic stretches (5 minutes)
Bench Press: 4 sets of 6-8 reps
Bent Over Rows: 4 sets of 6-8 reps
HIIT: 30-second sprints with 90 seconds rest (repeat 6 times)
Cool down: Light stretching (5 minutes)
Time Allocation: Strength (25 minutes), HIIT (15 minutes)
Day 3: Active Recovery & Mobility
Focus: Enhance flexibility, mobility, and facilitate recovery.
Exercises:
Foam Rolling or Myofascial Release: 10 minutes
Yoga or Dynamic Mobility Routine: 35 minutes
Focus on major muscle groups and joints, maintaining fluid movements.
Time Allocation: Active Recovery (45 minutes)
Day 4: Full Body Strength & Endurance
Focus: Combined hypertrophy and endurance.
Exercises:
Warm-up: Dynamic stretches (5 minutes)
Deadlifts: 3 sets of 8 reps
Pull-ups or Lat Pulldowns: 3 sets of 8 reps
Overhead Press: 3 sets of 8 reps
20-minute Run or Rower at a steady pace
Cool down: Light stretching (5 minutes)
Time Allocation: Strength (25 minutes), Endurance (20 minutes)
Day 5: Sprint Intervals & Core Work
Focus: Speed training and core stability.
Exercises:
Warm-up: Dynamic stretches (5 minutes)
Sprint Intervals: 30-second sprints with 90 seconds rest (repeat 6-8 times)
Planks: 3 sets of 1 minute
Russian Twists: 3 sets of 20 reps
Cool down: Light stretching (5 minutes)
Time Allocation: Sprints (25 minutes), Core Work (10 minutes)
Key Points
Adaptability: Modify the intensity based on your current fitness level and goals.
Nutritional Support: Ensure adequate protein intake and balanced nutrition to support recovery and muscle growth 1.
Consistency: Maintain consistency and discipline, even with short sessions 2 3.
1
2
3
This regimen aims to maximize strength, endurance, speed, and flexibility efficiently within 45-minute sessions, balancing the principles from renowned experts in the field.
Combine Andrew Huberman’s Foundational Fitness Protocol, with the principles of Andy Galpin, Layne Norton, Stacy Sims, and Peter Attia to create a detailed breakdown of a fitness regime that fits into 5 days w/no more than 45 minutes per session.
Sources: Drawing from the expertise of Andrew Huberman, Andy Galpin, Layne Norton, Stacy Sims, and Peter Attia, here is a detailed breakdown of a 5-day fitness regimen designed to incorporate strength, endurance, hypertrophy, speed, and flexibility while fitting within 45-minute sessions.
General Principles Progressive Overload: Gradually increase intensity or volume. Variety and Adaptability: Include different training modalities (strength, cardio, flexibility). Recovery: Balance intense workouts with proper recovery. Sample 5-Day Regimen Day 1: Lower Body Strength & Plyometrics Focus: Building lower body strength and power. Exercises: Warm-up: Dynamic stretches (5 minutes) Squats: 4 sets of 6-8 reps Deadlifts: 4 sets of 6-8 reps Box Jumps: 3 sets of 10 reps Lunges: 3 sets of 12 reps per leg Cool down: Light stretching (5 minutes) Time Allocation: Strength (30 minutes), Plyometrics (10 minutes) Day 2: Upper Body Strength & Cardio Intervals Focus: Upper body strength and cardiovascular endurance. Exercises: Warm-up: Dynamic stretches (5 minutes) Bench Press: 4 sets of 6-8 reps Bent Over Rows: 4 sets of 6-8 reps HIIT: 30-second sprints with 90 seconds rest (repeat 6 times) Cool down: Light stretching (5 minutes) Time Allocation: Strength (25 minutes), HIIT (15 minutes) Day 3: Active Recovery & Mobility Focus: Enhance flexibility, mobility, and facilitate recovery. Exercises: Foam Rolling or Myofascial Release: 10 minutes Yoga or Dynamic Mobility Routine: 35 minutes Focus on major muscle groups and joints, maintaining fluid movements. Time Allocation: Active Recovery (45 minutes) Day 4: Full Body Strength & Endurance Focus: Combined hypertrophy and endurance. Exercises: Warm-up: Dynamic stretches (5 minutes) Deadlifts: 3 sets of 8 reps Pull-ups or Lat Pulldowns: 3 sets of 8 reps Overhead Press: 3 sets of 8 reps 20-minute Run or Rower at a steady pace Cool down: Light stretching (5 minutes) Time Allocation: Strength (25 minutes), Endurance (20 minutes) Day 5: Sprint Intervals & Core Work Focus: Speed training and core stability. Exercises: Warm-up: Dynamic stretches (5 minutes) Sprint Intervals: 30-second sprints with 90 seconds rest (repeat 6-8 times) Planks: 3 sets of 1 minute Russian Twists: 3 sets of 20 reps Cool down: Light stretching (5 minutes) Time Allocation: Sprints (25 minutes), Core Work (10 minutes) Key Points Adaptability: Modify the intensity based on your current fitness level and goals. Nutritional Support: Ensure adequate protein intake and balanced nutrition to support recovery and muscle growth 1. Consistency: Maintain consistency and discipline, even with short sessions 2 3. 1 2 3 This regimen aims to maximize strength, endurance, speed, and flexibility efficiently within 45-minute sessions, balancing the principles from renowned experts in the field.
What is the best periodization strategy for this regime?
What is the best periodization strategy for this regime?
What are the best nutritional strategies to complement this regimen?
What are the best nutritional strategies to complement this regimen?