Build me a five day a week weightlifting program

To set up a comprehensive five-day-a-week weightlifting program, you can follow the framework provided by Andy Galpin in his discussion with Andrew Huberman. Here is a suggested schedule based on different training modalities to maximize fitness and recovery.

Day-by-Day Breakdown:

Day 1: Speed, Power, and Hypertrophy

• Focus on exercises that develop speed and power.
• Incorporate hypertrophy work — lifting in the 6-12 rep range.

Day 2: Strength with Elevated Heart Rate and Anaerobic Capacity

• Engage in strength exercises targeting the major muscle groups.
• Incorporate some anaerobic exercises like sprints or short, high-intensity circuits.

Day 3: Endurance

• Perform long-duration, low-intensity exercises, such as jogging, cycling, or swimming.
• This day is primarily for cardiovascular work to build endurance.

Day 4: Rest or Light Activity

• Optional rest day or engage in very light activity, like walking or yoga, to promote recovery.

Day 5: Repeat Day 1

Day 6: Repeat Day 2

Day 7: Rest

This schedule balances different components of fitness, ensuring you build speed, strength, power, hypertrophy, and endurance while allowing adequate recovery throughout the week. It's crucial to maintain discipline and avoid overexertion to prevent excessive soreness and ensure ongoing progress 1.

For those who want to focus on specific muscle groups, training protocols suggest performing 15-20 sets per muscle group per week for hypertrophy, which could be split into multiple sessions as needed for flexibility 2.

Andy Galpin stresses the importance of adjusting your program based on personal recovery rates, ensuring that the program remains sustainable and beneficial over time 3.