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Weight program in Huberman protocol

by Pranay F.
10 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
    Jun 18, 2025 08:47

Summary

Embark on a transformative 12-week journey with the Weight Program based on the Huberman protocol. Designed for three days a week, this program incorporates a balanced mix of strength training exercises targeting all major muscle groups, including innovative movements like the Romanian Deadlift and Seated Calf Raise. Each session is crafted to optimize your performance and recovery, ensuring you build strength without burnout. Perfect for lifters of all levels, this program will guide you toward achieving your fitness goals with confidence and precision.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Tib Raise
2
6-10 reps
RPE 10
2
Seated Calf Raise
1
2 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Decline Crunch (Weighted)
2
10+ reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
10 reps
RPE 10
2
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
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