What exercises should I do?

For an effective workout plan, you can incorporate the "Three by Five Protocol" recommended by Andrew Huberman. Here's how to structure it:

The Three by Five Protocol

1. Number of Exercises:

   • Perform 3 to 5 exercises per workout session.

2. Sets and Repetitions:

   • Each exercise should consist of 3 to 5 sets.
   • Perform 3 to 5 repetitions per set for strength adaptations.

3. Rest:

   • Include 3 to 5 minutes of rest between each set to promote recovery.

4. Frequency:

   • You can do these workouts 3 to 5 times per week, but adjust based on recovery capacity.

5. Variations for Smaller Muscles:

   • Increase repetitions to 5 to 8 for smaller muscle groups like rear deltoids, neck, or calves to ensure fatigue with proper form.

Suggested Exercises

For Leg Workouts:

• Squats
• Deadlifts
• Glute Ham Raises

For Upper Body:

• Bench Press (chest)
• Shoulder Press (shoulders)
• Pull-Ups or Rows (back)

Notes

• Focus on compound movements for major muscle groups.
• Allow adequate rest and customize based on your personal recovery and scheduling needs.
• Warm-ups may include higher repetitions to prepare your muscles.

This protocol is designed to promote strength while considering individual recovery capacities and time availability 1.