BeginnerFree

Weight program in Huberman protocol

Pranay F.· Jan 2024

10athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

3 days

Level

Beginner

Goal

Athletics

Equipment

Full Gym

Session length

60 min

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.

Who it's for

Beginners new to structured strength training

Athletes focused on athletics

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12.3%

Triceps

9.8%

Upper Back

8.6%

Abs

8.6%

Front Delts

7.4%

Biceps

7.4%

Rear Delts

7.4%

Other

6.1%

Chest

6.1%

Lats

6.1%

Middle Delts

6.1%

Lower Back

4.9%

Glutes

3.7%

Calves

3.1%

Quadriceps

1.2%

Forearms

1.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Wall Tib Raise	2	6–10 reps	@10
2	Seated Calf Raise	1	2 reps	@10
3	Romanian Deadlift (Barbell)	2	6–8 reps	@10
4	Seated Hamstring Curl	2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Chest Press (Machine)	2	6–8 reps	@10
2	Chin-Up (Bodyweight)	2	AMRAP	@10
3	Lateral Raise (Dumbbell)	2	8–10 reps	@10
4	Decline Crunch (Weighted)	2	10+ reps	@9.5

#	Exercise	Sets	Reps	Load
1	Rear Delt Fly (Machine)	2	10 reps	@10
2	Bicep Curl (Dumbbell)	2	6–10 reps	@10
3	Tricep Pushdown (Cable)	2	6–10 reps	@10

Weeks 2–12 are in the app

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

Common questions

Yes, Weight program in Huberman 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 12 weeks are fully unlocked.

This program is built around a full 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 60 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.

Weight program in Huberman protocol is structured around 3 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Weight program in Huberman 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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