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Huberman protocol
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Huberman protocol routine by bdickson.cpa is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My Custom Routine for bulking
Routine detail
Mon
Leg day(A)
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Barbell Clean
4 Sets x 4 Reps
Dumbbell Hamstring Curl
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Mon
Leg day (B)
Est. 0 min
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Tue
(Cold and cardio)
Est. 0 min
1 exercise
Walking
1 Set
Wed
Chest, back, shoulders (A)
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Wed
Chest, back, shoulders (B)
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Thu
Cardio
Est. 0 min
1 exercise
Running
1 Set
Fri
Interval
Est. 0 min
1 exercise
Running
8 Sets
Sat
Arms (A)
Est. 0 min
5 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Sat
Arms (B)
Est. 0 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Bench Dip
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sun
Endurance
Est. 0 min
1 exercise
Running
1 Set
Any
Compound lofts
Est. 0 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Any
Power
Est. 0 min
8 exercises
Barbell Clean
5 Sets x 5 Reps
Kettlebell One-Arm Snatch
5 Sets x 5 Reps
Box Jump Multiple Response
5 Sets x 5 Reps
Battle rope slams
5 Sets x 5 Reps
Medicine ball slams
5 Sets x 5 Reps
Long Jump
5 Sets x 1 Reps
Sled sprint
5 Sets x 1 Reps
Farmer’s Carry
5 Sets x 1 Reps
