How to schedule workouts weekly?

Designing a weekly workout schedule involves balancing strength and cardiovascular training, as recommended by Andrew Huberman. Here is a suggested approach based on insights and protocols from the Huberman Lab:

1. Strength Training:

   • Three days per week: Focus on major muscle groups—legs, torso, and smaller muscle groups.
   • For example:
     • Monday: Leg exercises (squats, lunges)
     • Wednesday: Torso exercises (chest, back)
     • Saturday: Arms, calves, and neck 1.

2. Cardiovascular Training:

   • Three days per week: Vary the intensity of your cardiovascular exercise.
   • For example:
     • Sunday: Long endurance workout (jogging or cycling)
     • Thursday: Moderate intensity cardio (35-minute jog)
     • Friday: High intensity interval training (HIIT) 1.

3. Flexibility:

   • Flexibility is key, and workouts can be shifted by a day depending on other life demands, ensuring all exercises fit into your week without compromising recovery or productivity 1.

4. Rest Day:

   • Tuesday: Complete rest to help recovery.

This schedule provides a balanced approach to weekly fitness, ensuring cardiovascular and muscular health. Flexibility in the schedule allows you to cater to personal constraints like travel or other commitments 2.

Additional guidance and resources are available in the foundational fitness protocol provided by Dr. Huberman, which you can find on the Huberman Lab website, including detailed workouts and options for cardiovascular exercises 3.