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Huberman Protocol A
General
Intermediate
Dumbbell
Plan Details
The Huberman Protocol A routine by jenny.moyle@hotmail.com is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an advanced cutting routine designed to help individuals increase their workout heart rate intensity and metabolic rate. This, in turn, will help to stimulate fat loss. In this advanced routine you will be working out 6 to 7 days a week for short-term fat loss and long-term becoming more lean. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss and an eventual increase in strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build your major muscle groups. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Day 1
Legs surprise
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
A. Shoulders, Neck, Abs
Est. 78 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Stability Ball Neck Flexion
3 Sets
Stability Ball Neck Extension
3 Sets
Side Plank
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 3
Full Body
Est. 119 min
12 exercises
Treadmill Running
3 Sets
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Treadmill Running
3 Sets
Day 3
A. Endurance 60 mins
Est. 97 min
10 exercises
Rowing
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 18 Reps
Crunch
2 Sets x 18 Reps
Bench Weighted Decline Crunch
2 Sets x 18 Reps
Cable Wood Chop
2 Sets x 18 Reps
Rowing
3 Sets
Day 4
Legs
Est. 47 min
7 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Back, Triceps, Neck
Est. 13 min
2 exercises
Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 8
A. Back, Triceps, Neck
Est. 0 min
0 exercises
This day is empty
Day 8
Arms and Abs
Est. 17 min
1 exercise
Treadmill Running
3 Sets
Day 8
Endurance 60 - 75 min
Est. 172 min
7 exercises
Treadmill Running
3 Sets
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Treadmill Running
3 Sets
Walking
3 Sets
