Weight program in Huberman protocol

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Wall Tib Raise

Seated Calf Raise

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Monday

Incline Chest Press (Machine)

Chin-Up (Bodyweight)

Lateral Raise (Dumbbell)

Decline Crunch (Weighted)

Wednesday 

Superset bis and tris, you shouldn’t be breathless doing that
Do more tibs if you feel like it

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Saturday

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