Andrew Huberman Foundational Fitness Protocol

Want to follow Andrew Huberman's Foundational Fitness Protocol? This is the recommended full 7 days per week plan which you can find online for free. I take no credit for this program on Boostcamp.

The full protocol with cardio days (more details below):
• Day 1: Long Endurance Workout (Sunday)
• Day 2: Legs Resistance Training (Monday)
• Day 3: Heat & Cold/Recovery (Tuesday)
• Day 4: Torso & Neck Resistance Training (Wednesday)
• Day 5: Cardiovascular Training (Thursdsay)
• Day 6: High Intensity Interval Training (Friday)
• Day 7: Arms, Neck & Calves Training (Saturday)

The resistance training days are 4 days per week, starting with 4 weeks of heavier weights at lower rep ranges (Schedule A), then shifts to 4 weeks of moderate-lighter weights at higher rep ranges (Schedule B). Repeat the program for as many cycles as you prefer.

Andrew Huberman's muscle-building protocol focuses on leveraging the connection between the nervous system and muscles to maximize growth. By understanding how muscles respond to stimuli, Huberman designed a workout routine that emphasizes contraction intensity, appropriate weights, and volume to optimize hypertrophy.

Traditional training approaches to muscle growth (hypertrophy) often overlook the role of the nervous system in controlling muscle function. Huberman's protocol addresses this gap by prioritizing techniques that directly influence neural signaling for muscle growth.

Mind Muscle Connection: Instead of solely focusing on lifting maximal weights, emphasis is placed on contracting the muscle as intensely as possible, akin to inducing a cramp-like sensation.

Optimal Weight Range: Using weights ranging from 30% to 80% of one's one-rep max (1RM), ensuring the intensity of contraction is paramount rather than the weight lifted.

Volume: Performing 5 to 15 sets per muscle group per week, with an emphasis on reaching failure or close to it by the end of each set.

Source: Foundational Fitness Protocol
https://assets-global.website-files.com/64416928859cbdd1716d79ce/650e450994ef9ab775e16acf_Neural_Network_Newsletter_Foundational_Fitness_Protocol.pdf

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

• >30 min Zone 2 cardio, ideally 60-75 min (work up to it)
• Jog, row, cycle, swim, hike

Zone 2 Cardio

Long Endurance

• 3-4 sets per exercise
• 2-4 min rest between sets
• No need to superset exercises

Legs

• Sauna + Ice Bath/Cold Shower repeat 3-5x
• Start slowly when using deliberate heat & cold exposure

Heat & Cold Exposure/Recovery

Torso & Neck

• 35 min of moderate intensity cardio
• 75-80% of maximum effort
• Run, row, cycle, stairs, rope

Cardio

Cardiovascular Training

• 20-60 all-out sprint + 10 sec rest x 8-12 rounds
• Assult bike, sprint/log, row, skiing machine

Sprint

HIIT Interval Training

Arms, Neck & Calves

• 2-3 sets per exercise
•~90 seconds rest between sets
• No need to superset exercises

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