Huberman with GTG

Program Description

Embark on a transformative 4-week journey with the "Huberman with GTG" program, designed to elevate your fitness game through a balanced blend of strength training and cardiovascular conditioning. With 28 training days, this program incorporates a variety of exercises targeting all major muscle groups, including leg presses, bench presses, and VO2 max intervals, ensuring a comprehensive approach to building strength and endurance. Each session is crafted to challenge you while promoting recovery, keeping you motivated and engaged throughout the month. Get ready to push your limits and achieve your fitness goals!

Program Overview

Level
Beginner
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 04, 2025 04:05
Last Edited
Oct 04, 2025 04:32

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.5%

Chest

12.2%

Front Delts

9.5%

Hamstrings

7.7%

Cardio

7.5%

Biceps

7.2%

Quadriceps

6.6%

Middle Delts

Lats

5.4%

Upper Back

5.4%

Abs

4.2%

Glutes

3.6%

Lower Back

Calves

Forearms

1.8%

Neck

1.5%

Abductors

0.6%

Rear Delts

0.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Cardio (Zone 2)

75 mins

Day 1

Cardio (Zone 2)

75 mins

Day 1

Cardio (Zone 2)

75 mins

Day 1

Cardio (Zone 2)

75 mins

Day 2

Leg Press

Leg Extension

Hamstring Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Day 2

Leg Press

Leg Extension

Hamstring Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Day 2

Leg Press

Leg Extension

Hamstring Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Day 2

Leg Press

Leg Extension

Hamstring Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Day 3

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Barbell Row

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Day 3

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Barbell Row

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Day 3

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Barbell Row

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Day 3

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Barbell Row

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Neck Extension

Neck Flexion

Day 4

Cardio

30 mins

Day 4

Cardio

30 mins

Day 4

Cardio

30 mins

Day 4

Cardio

30 mins

Day 5

Dip (Bodyweight)

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Seated Dumbbell Curl

Ab Wheel

Day 5

Dip (Bodyweight)

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Seated Dumbbell Curl

Ab Wheel

Day 5

Dip (Bodyweight)

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Seated Dumbbell Curl

Ab Wheel

Day 5

Dip (Bodyweight)

Tricep Pushdown (Cable)

Skull Crusher (Dumbbell)

Bicep Curl (Dumbbell)

Seated Dumbbell Curl

Ab Wheel

Day 6

VO2 Max Intervals

Day 6

VO2 Max Intervals

Day 6

VO2 Max Intervals

Day 6

VO2 Max Intervals

Day 7

Bench Press (Barbell)

Day 7

Bench Press (Barbell)

Day 7

Bench Press (Barbell)

Day 7

Bench Press (Barbell)

Day 1

Cardio (Zone 2)

1 Set

75 mins

Day 2

Leg Press

4 Sets

Leg Extension

4 Sets

Hamstring Curl

4 Sets

Romanian Deadlift (Dumbbell)

4 Sets

Calf Raise (Machine)

4 Sets

Day 3

Incline Bench Press (Barbell)

4 Sets

Incline Chest Fly (Dumbbell)

4 Sets

Barbell Row

4 Sets

Pull-Up (Bodyweight)

4 Sets

Seated Shoulder Press (Dumbbell)

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Neck Extension

1 Set

Neck Flexion

1 Set

Day 4

Cardio

1 Set

30 mins

Day 7

Bench Press (Barbell)

6 Sets

Day 5

Dip (Bodyweight)

4 Sets

Tricep Pushdown (Cable)

3 Sets

Skull Crusher (Dumbbell)

4 Sets

Bicep Curl (Dumbbell)

4 Sets

Seated Dumbbell Curl

4 Sets

Ab Wheel

4 Sets

Day 6

VO2 Max Intervals

8 Sets