All LevelsFree

Andrew Huberman Foundational Fitness Protocol

Georgia R· Apr 2024

32athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

7 days

Level

Intermediate, Beginner, Advanced

Goal

Athletics, Muscle, Strength, Women's

Equipment

Garage Gym

Session length

50 min

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

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

10.2%

Neck

10.2%

Front Delts

Other

8.2%

Hamstrings

7.7%

Calves

7.7%

Chest

7.7%

Biceps

7.7%

Upper Back

6.4%

Quadriceps

5.1%

Lats

5.1%

Glutes

3.8%

Middle Delts

2.6%

Rear Delts

2.6%

Forearms

2.6%

Lower Back

1.3%

Abs

1.3%

Cardio

Week 1 Workouts

#	Exercise	Sets	Reps
1	Zone 2 Cardio	1	30–75 min

#	Exercise	Sets	Reps
Superset
1A	Leg Extension	3	4–8 reps
1B	Hack Squat	3	4–8 reps
Superset
2A	Leg Curl	3	4–8 reps
2B	Glute-Ham Raise	3	4–8 reps
Superset
3A	Standing Calf Raise	3	4–8 reps
3B	Seated Calf Raise	3	4–8 reps

#	Exercise	Sets	Reps
Superset
1A	Sauna	3	20 min
1B	Ice Bath/Cold Shower	3	5 min

#	Exercise	Sets	Reps
Superset
1A	Incline Bench Press (Dumbbell)	3	4–8 reps
1B	Cable Crossover	3	4–8 reps
Superset
2A	Dumbbell Row	3	4–8 reps
2B	Pull-Up (Weighted)	3	4–8 reps
Superset
3A	Seated Shoulder Press (Dumbbell)	3	4–8 reps
3B	Rear Delt Fly (Dumbbell)	3	4–8 reps
Superset
4A	Neck Curl	3	4–8 reps
4B	Neck Extension	3	4–8 reps

#	Exercise	Sets	Reps
1	Cardio	1	35 min

#	Exercise	Sets	Reps
1	Sprint	8	1 min

#	Exercise	Sets	Reps
Superset
1A	Incline Curl (Dumbbell)	3	4–8 reps
1B	Bicep Curl (Dumbbell)	3	4–8 reps
Superset
2A	Dip (Weighted)	3	4–8 reps
2B	Overhead Extension (Dumbbell)	3	4–8 reps
Superset
3A	Standing Calf Raise	3	4–8 reps
3B	Tibialis Raise	3	4–8 reps
Superset
4A	Neck Curl	3	4–8 reps
4B	Neck Extension	3	4–8 reps

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Andrew Huberman Foundational Fitness Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Andrew Huberman Foundational Fitness Protocol is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Andrew Huberman Foundational Fitness Protocol is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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