Can you provide a detailed weekly workout plan?

Here is a detailed weekly workout plan based on insights from the Huberman Lab, proposed by Andrew Huberman. This plan focuses on balancing endurance, strength, and recovery to enhance overall fitness:

Weekly Workout Plan

Sunday

• Activity: Long-Duration Endurance
• Structure: 60-90 minutes
• Details: Low-intensity endurance activity such as a long walk, jogging, or cycling
• Purpose: Builds aerobic capacity and promotes endurance 1.

Monday

• Activity: Leg Resistance Training
• Structure: 3-5 exercises, 3-5 sets each, 3-5 reps per set
• Details: Squats, lunges, leg presses, focusing on strength and power
• Rest: 3-5 minutes between sets
• Purpose: Enhances leg strength 2.

Tuesday

• Activity: Recovery and Contrast Therapy
• Structure: Heat and cold exposure, if available
• Details: Sauna or hot shower followed by cold bath or shower
• Purpose: Aids in recovery and adaption from previous workouts 1.

Wednesday

• Activity: Torso and Neck Training
• Structure: Include exercises like rows, push-ups, neck resistance
• Purpose: Maintains upper body strength and neck stability 1.

Thursday

• Activity: Moderate-Intensity Cardio
• Structure: 35-minute run or cycle
• Purpose: Increases cardiovascular fitness without excessive fatigue 1.

Friday

• Activity: High-Intensity Interval Training (HIIT)
• Structure: Sprints or cycling intervals, 30 seconds intense, 2 minutes rest, repeat 5-7 times
• Purpose: Boosts cardiovascular capacity and metabolic rate 1.

Saturday

• Activity: Arms, Calves, Neck, and Torso
• Structure: Combination of exercises targeting smaller muscle groups
• Details: Bicep curls, tricep extensions, calf raises
• Purpose: Develops balanced physique and additional areas often neglected 1.

Key Considerations:

• Flexibility: Adjust the schedule based on personal commitments and recovery. Training days can be shuffled as long as there’s adequate rest between similar muscle groups.
• Rest: Ensure at least one full rest day per week; important for recovery and performance maintenance 3.
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    1

    Flexible Fitness Schedule

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    2

    Three by Five Protocol

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    3

    Movement Essentials

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    4

    Balanced Exercise Selection

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• Exercise Variety: Ensure balanced targeting of all major muscle groups and movements to prevent imbalances and ensure comprehensive fitness gains 4.

By following this plan, you can comprehensively target endurance, strength, and overall fitness throughout the week while allowing flexibility and recovery to foster long-term adherence and results.