Can you provide a detailed weekly workout plan?

Here's a detailed weekly workout plan based on insights from Huberman Lab episodes and Andrew Huberman, along with Jeff Cavaliere and Andy Galpin:

Weekly Workout Plan

Monday: Leg Workout

• Exercises:
  • Squats: 3-4 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-10 reps
  • Lunges: 3 sets of 10 reps per leg
  • Calf Raises: 3 sets of 15-20 reps
• Additional: Tibialis exercises for the front of the shin

Tuesday: Rest or Light Activity

Wednesday: Upper Body Workout

• Exercises:
  • Bench Press or Push-Ups: 3-4 sets of 8-12 reps
  • Pull-Ups or Lat Pull-Downs: 3 sets of 8-10 reps
  • Bent-Over Rows: 3 sets of 8-12 reps
  • Shoulder Press: 3 sets of 8-12 reps
  • Core Exercises: Planks, Russian Twists

Thursday: Long-Duration Cardio

• Activity: Run, Cycle, Swim, or Row for 45-60 minutes at a moderate pace 1

Friday: High-Intensity Interval Training (HIIT)

• Routine: Sprints or fast cycling intervals
• Structure: 5-10 sets of 30 seconds high intensity followed by 1-2 minute rest

Saturday: Arms, Calves, and Neck

• Exercises:
  • Bicep Curls and Tricep Extensions: 3-4 sets of 8-12 reps
  • Calf Raises: 3 sets of 15-20 reps
  • Neck Exercises: Light to moderate weights for strength

Sunday: Recovery and Mobility Work

• Activities: Yoga, stretching, or a light walk to enhance flexibility and recovery

Key Points

• Flexibility: Schedules can be adjusted based on personal availability, allowing a day forward or backward 2.
• Exercise Variety: Emphasize a balance between resistance and cardiovascular workouts across the week 3.
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    1

    Movement Essentials

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    2

    Flexible Fitness Schedule

    01:27:29
    
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    3

    Balanced Exercise Selection

    01:10:31
    
• Zones and Rest: Aim for 180-220 minutes of Zone 2 cardio per week with sufficient rest days to prevent overtraining and enhance recovery 2 1.

This plan is designed to optimize both strength and endurance while ensuring sufficient recovery. You can adjust as needed based on how your body feels and your personal fitness goals.