Can you suggest a workout plan for both?

To train effectively for both strength and hypertrophy, Andy Galpin and Andrew Huberman suggest a flexible workout plan that balances various repetition ranges and rest intervals. Here's a structured plan based on their insights from the Huberman Lab:

General Guidelines

1. Exercise Selection: Include a mix of compound exercises (like squats, deadlifts, bench presses) for overall strength, alongside isolation exercises for targeted hypertrophy 1.
2. Repetition Ranges:
   • For strength, focus on 3-5 reps with heavier weights, allowing ample rest between sets (about 3-5 minutes) 1.
   • For hypertrophy, use 8-15 reps with moderate weights and shorter rest periods (about 90 seconds to 2 minutes) 2.

Example Weekly Plan

• Day 1: Upper Body Strength

  • Bench Press: 3-5 sets of 3-5 reps
  • Pull-Ups: 3-5 sets of 3-5 reps
  • Overhead Press: 3-5 sets of 3-5 reps

• Day 2: Lower Body Hypertrophy

  • Squats: 3-4 sets of 8-15 reps
  • Leg Press: 3-4 sets of 8-15 reps
  • Calf Raises: 3-4 sets of 12-15 reps

• Day 3: Rest or Active Recovery

• Day 4: Lower Body Strength

  • Deadlifts: 3-5 sets of 3-5 reps
  • Lunges: 3-5 sets of 3-5 reps
  • Core Work (Planks, Leg Raises): 3-4 sets of 8-12 reps

• Day 5: Upper Body Hypertrophy

  • Incline Dumbbell Press: 3-4 sets of 8-15 reps
  • Lat Pull-Down: 3-4 sets of 8-15 reps
  • Dumbbell Curls: 3-4 sets of 12-15 reps

• Day 6 & 7: Rest or Light Cardio

Additional Tips

• Adapt to Chaos: If short on time, prioritize key lifts for strength or reduce rest and increase intensity for hypertrophy to maintain workout effectiveness 2.
• Progressive Overload: Gradually increase the weight and/or volume to allow for continual progression in both strength and muscle size 3.
  • 

    1

    Strength vs. Hypertrophy

    01:33:32
  • 

    2

    Strength Training Strategies

    03:34:34
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    3

    Strength and Hypertrophy

    01:04:00
  • 

    4

    Power vs. Strength

    02:40:43
• Flexibility: You can adjust exercise order based on available equipment or personal preference, as long as you maintain intensity and volume 4.

This plan allows for the flexibility needed to adapt workouts to fit personal goals and time constraints while ensuring both strength and hypertrophy adaptations are targeted.