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Weight program in Huberman protocol
by Pranay F.
9 athletes joined
Program Description
General health and wellness For all exercises I prescribed 2 sets of max effort. This is not set in stone for example if there’s any weak points you wanna hammer add a set but really think about adding 2 more to failure. If you want consider changing the Romanian deadlifts to 3 sets of 5 barbell reverse lunges. For the torso day another lay out would be the same rep ranges but pullovers, some kind of row, and overhead press as chest, back, and delt work. You could alternate this weekly with the current program or switch to this half way. Remember to do the prescribed conditioning protocols as well.
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 13, 2024 03:33
Last Edited
May 09, 2024 03:07
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Week 1
1 / 12 Weeks
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 4
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 5
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 6
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 1
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 2
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 3
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 4
1
Wall Tib Raise
2 Sets
6-10 Reps
@10
2
Seated Calf Raise
1 Set
2 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
Day 5
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Decline Crunch (Weighted)
2 Sets
10+ Reps
@9.5
Day 6
1
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10