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Andrew Huberman Foundational Fitness Protocol
by Georgia R
8 athletes joined
Program Description
Want to follow Andrew Huberman's Foundational Fitness Protocol? This is the recommended full 7 days per week plan which you can find online for free. I take no credit for this program on Boostcamp. The full protocol with cardio days (more details below): • Day 1: Long Endurance Workout (Sunday) • Day 2: Legs Resistance Training (Monday) • Day 3: Heat & Cold/Recovery (Tuesday) • Day 4: Torso & Neck Resistance Training (Wednesday) • Day 5: Cardiovascular Training (Thursdsay) • Day 6: High Intensity Interval Training (Friday) • Day 7: Arms, Neck & Calves Training (Saturday) The resistance training days are 4 days per week, starting with 4 weeks of heavier weights at lower rep ranges (Schedule A), then shifts to 4 weeks of moderate-lighter weights at higher rep ranges (Schedule B). Repeat the program for as many cycles as you prefer. Andrew Huberman's muscle-building protocol focuses on leveraging the connection between the nervous system and muscles to maximize growth. By understanding how muscles respond to stimuli, Huberman designed a workout routine that emphasizes contraction intensity, appropriate weights, and volume to optimize hypertrophy. Traditional training approaches to muscle growth (hypertrophy) often overlook the role of the nervous system in controlling muscle function. Huberman's protocol addresses this gap by prioritizing techniques that directly influence neural signaling for muscle growth. Mind Muscle Connection: Instead of solely focusing on lifting maximal weights, emphasis is placed on contracting the muscle as intensely as possible, akin to inducing a cramp-like sensation. Optimal Weight Range: Using weights ranging from 30% to 80% of one's one-rep max (1RM), ensuring the intensity of contraction is paramount rather than the weight lifted. Volume: Performing 5 to 15 sets per muscle group per week, with an emphasis on reaching failure or close to it by the end of each set. Source: Foundational Fitness Protocol https://assets-global.website-files.com/64416928859cbdd1716d79ce/650e450994ef9ab775e16acf_Neural_Network_Newsletter_Foundational_Fitness_Protocol.pdf
Program Overview
Level
Novice, Beginner, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Apr 04, 2024 06:15
Last Edited
May 31, 2024 03:40
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Week 1
1 / 8 Weeks
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
3 Sets
4-8 Reps
1B
Hack Squat
3 Sets
4-8 Reps
2A
Leg Curl
3 Sets
4-8 Reps
2B
Glute-Ham Raise
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Seated Calf Raise
3 Sets
4-8 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Cable Crossover
3 Sets
4-8 Reps
2A
Dumbbell Row
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
3B
Rear Delt Fly (Dumbbell)
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
1B
Bicep Curl (Dumbbell)
3 Sets
4-8 Reps
2A
Dip (Weighted)
3 Sets
4-8 Reps
2B
Overhead Extension (Dumbbell)
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Tibialis Raise
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
3 Sets
4-8 Reps
1B
Hack Squat
3 Sets
4-8 Reps
2A
Leg Curl
3 Sets
4-8 Reps
2B
Glute-Ham Raise
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Seated Calf Raise
3 Sets
4-8 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Cable Crossover
3 Sets
4-8 Reps
2A
Dumbbell Row
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
3B
Rear Delt Fly (Dumbbell)
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
1B
Bicep Curl (Dumbbell)
3 Sets
4-8 Reps
2A
Dip (Weighted)
3 Sets
4-8 Reps
2B
Overhead Extension (Dumbbell)
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Tibialis Raise
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
3 Sets
4-8 Reps
1B
Hack Squat
3 Sets
4-8 Reps
2A
Leg Curl
3 Sets
4-8 Reps
2B
Glute-Ham Raise
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Seated Calf Raise
3 Sets
4-8 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Cable Crossover
3 Sets
4-8 Reps
2A
Dumbbell Row
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
3B
Rear Delt Fly (Dumbbell)
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
1B
Bicep Curl (Dumbbell)
3 Sets
4-8 Reps
2A
Dip (Weighted)
3 Sets
4-8 Reps
2B
Overhead Extension (Dumbbell)
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Tibialis Raise
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
3 Sets
4-8 Reps
1B
Hack Squat
3 Sets
4-8 Reps
2A
Leg Curl
3 Sets
4-8 Reps
2B
Glute-Ham Raise
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Seated Calf Raise
3 Sets
4-8 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
1B
Cable Crossover
3 Sets
4-8 Reps
2A
Dumbbell Row
3 Sets
4-8 Reps
2B
Pull-Up (Weighted)
3 Sets
4-8 Reps
3A
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
3B
Rear Delt Fly (Dumbbell)
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
1B
Bicep Curl (Dumbbell)
3 Sets
4-8 Reps
2A
Dip (Weighted)
3 Sets
4-8 Reps
2B
Overhead Extension (Dumbbell)
3 Sets
4-8 Reps
3A
Standing Calf Raise
3 Sets
4-8 Reps
3B
Tibialis Raise
3 Sets
4-8 Reps
4A
Neck Curl
3 Sets
4-8 Reps
4B
Neck Extension
3 Sets
4-8 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
2 Sets
8-15 Reps
1B
Hack Squat
2 Sets
8-15 Reps
2A
Leg Curl
2 Sets
8-15 Reps
2B
Glute-Ham Raise
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Seated Calf Raise
2 Sets
8-15 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
1B
Cable Crossover
2 Sets
8-15 Reps
2A
Dumbbell Row
2 Sets
8-15 Reps
2B
Pull-Up (Weighted)
2 Sets
8-15 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
2A
Dip (Weighted)
2 Sets
8-15 Reps
2B
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Tibialis Raise
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
2 Sets
8-15 Reps
1B
Hack Squat
2 Sets
8-15 Reps
2A
Leg Curl
2 Sets
8-15 Reps
2B
Glute-Ham Raise
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Seated Calf Raise
2 Sets
8-15 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
1B
Cable Crossover
2 Sets
8-15 Reps
2A
Dumbbell Row
2 Sets
8-15 Reps
2B
Pull-Up (Weighted)
2 Sets
8-15 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
2A
Dip (Weighted)
2 Sets
8-15 Reps
2B
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Tibialis Raise
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
2 Sets
8-15 Reps
1B
Hack Squat
2 Sets
8-15 Reps
2A
Leg Curl
2 Sets
8-15 Reps
2B
Glute-Ham Raise
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Seated Calf Raise
2 Sets
8-15 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
1B
Cable Crossover
2 Sets
8-15 Reps
2A
Dumbbell Row
2 Sets
8-15 Reps
2B
Pull-Up (Weighted)
2 Sets
8-15 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
2A
Dip (Weighted)
2 Sets
8-15 Reps
2B
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Tibialis Raise
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 1
1
Zone 2 Cardio
1 Set
30-75 mins
Day 2
1A
Leg Extension
2 Sets
8-15 Reps
1B
Hack Squat
2 Sets
8-15 Reps
2A
Leg Curl
2 Sets
8-15 Reps
2B
Glute-Ham Raise
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Seated Calf Raise
2 Sets
8-15 Reps
Day 3
1A
Sauna
3 Sets
20 mins
1B
Ice Bath/Cold Shower
3 Sets
5 mins
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
1B
Cable Crossover
2 Sets
8-15 Reps
2A
Dumbbell Row
2 Sets
8-15 Reps
2B
Pull-Up (Weighted)
2 Sets
8-15 Reps
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps
Day 5
1
Cardio
1 Set
35 mins
Day 6
1
Sprint
8 Sets
1 mins
Day 7
1A
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
1B
Bicep Curl (Dumbbell)
2 Sets
8-15 Reps
2A
Dip (Weighted)
2 Sets
8-15 Reps
2B
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
3A
Standing Calf Raise
2 Sets
8-15 Reps
3B
Tibialis Raise
2 Sets
8-15 Reps
4A
Neck Curl
2 Sets
8-15 Reps
4B
Neck Extension
2 Sets
8-15 Reps