Workout protocol

The Huberman Lab podcast provides several exercise protocols that you might find helpful depending on your specific fitness goals.

Foundational Fitness Protocol

Andrew Huberman discusses a foundational fitness protocol designed to enhance overall fitness by focusing on different aspects each day. This approach includes:

• Endurance training, particularly zone two cardio (60-75 minutes of jogging or similar) on specific days.
• Training one aspect of fitness each day, such as endurance, strength, or hypertrophy, covering different muscle groups throughout the week 1.
• The protocol is rooted in scientific literature, offering a balanced schedule for optimizing fitness.

Three by Five Protocol

This protocol simplifies strength training by:

• Performing three to five exercises per workout.
• Completing three to five sets per exercise with three to five repetitions per set.
• Allowing three to five minutes of rest between sets.
• It can be adapted to fit into three to five workout sessions per week, focusing on strength gains through low-rep ranges for large muscle groups, while allowing slightly higher reps for smaller muscle groups 2.

Balanced Weekly Routine

A balanced weekly routine should include:

• Three resistance training sessions to build strength.
• Three cardiovascular sessions that encompass high-intensity interval training and long, slow distance training, structured to enhance both physical and mental health benefits 3.
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    1

    Foundational Fitness Protocol

    00:23:41
    
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    2

    Three by Five Protocol

    00:26:03
    
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    3

    Exercise for Brain Health

    01:11:16
    
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    4

    Flexible Fitness Protocol

    00:09:37
    

Flexible Fitness Protocol

Flexibility is crucial in maintaining consistency. If you need to adjust your schedule due to external factors like travel or commitments, it's recommended to:

• Slide workouts forward or backward by a day as necessary.
• Combine certain sessions, such as leg workouts with light cardio, to ensure completeness within the week while allowing sufficient rest days 4.

These protocols offer flexibility and can be adjusted based on personal needs, ensuring you cover the essential aspects of strength and cardiovascular training while accommodating different lifestyle demands.