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Huberman Foundational Fitness Protocol
General
Intermediate
Machine strength
Plan Details
The Huberman Foundational Fitness Protocol routine by tman2003 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Huberman Lab Foundational Fitness Protocol. This is schedule A, Low Rep high weight (4-8 reps x 3-4). Alternate schedule monthly to Schedule B high rep low weight (8-15 x 2-3) 10 minutes warm up + 50 - 60 minutes training on gym days. 10 minutes Hip Mobility on leg days 10 minutes of shoulder mobility on upper body days
Routine detail
Day 1
Long Endurance - Zone 2 >30mins (60-75*)
Est. 0 min
1 exercise
Jogging - Zone 2
1 Set
Day 2
Legs Resistance Training - 10min warm-up & 50-60 training
Est. 0 min
6 exercises
Dumbbell Reverse Lunge
1 Set
Machine Single-Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Nordic hamstring curl
3 Sets x 4,8,8 Reps
Machine Calf Raise
1 Set
Machine Seated Calf Raise
1 Set
Day 3
Recovery - 20 hot + 5 cold - 5 Reps
Est. 0 min
1 exercise
Sauna 20m + Cold Shower 5 x 3-5
5 Sets
Day 4
Torso & Neck
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
1 Set
Cable Cross-Over
1 Set
Pull-Up
1 Set
Machine Seated Row
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Front Neck Up/Down Bench
3 Sets x 8 Reps
Neck Side L/R
3 Sets x 8 Reps
Front Neck Up/Down Bench
3 Sets x 8 Reps
Day 5
Cardio - Moderate intensity
Est. 0 min
1 exercise
Running - Moderate Intensity
1 Set
Day 6
HIIT
Est. 0 min
3 exercises
Assualt Bike
8 Sets
Ski Machine
8 Sets
Rowing
8 Sets
Day 7
Arms, Neck & Calves
Est. 0 min
9 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Back Neck Up/Down Bench
3 Sets x 8 Reps
Front Neck Up/Down Bench
3 Sets x 8 Reps
Neck Side L/R
3 Sets x 8 Reps
