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Huberman Foundational Fitness Protocol
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Huberman Foundational Fitness Protocol routine by tman2003 is a 6 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
Mon
Legs
Est. 0 min
6 exercises
Dumbbell Reverse Lunge
1 Set
Dumbbell Calf Raise
3 Sets x 8 Reps
Glute-ham raise w/o equipment
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
1 Set
Tue
Torso & Neck
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Shoulder Press
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
Wed
Zone 3 Cardio 35min
Est. 0 min
1 exercise
Running - Moderate Intensity
1 Set
Thu
HIIT
Est. 0 min
3 exercises
Walking
1 Set
Running
12 Sets
Walking
1 Set
Fri
Arms, Neck & Calves
Est. 0 min
10 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Seated 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
Neck Side R/L
3 Sets x 8 Reps
Sat
Zone 2 Cardio 60-75min
Est. 0 min
2 exercises
Running
1 Set
Elliptical Training
1 Set
