Andrew Huberman Muscle-Building Protocol

Want to follow Andrew Huberman's workout program? This is the recommended workout plan by Andrew Huberman based on his Foundational Fitness Protocol, which you can find online for free. I take no credit for this program on Boostcamp.

Huberman Muscle-Building Protocol:
• Day 1: Legs Resistance Training (Monday)
• Day 2: Torso & Neck Resistance Training (Wednesday)
• Day 3: Arms, Neck & Calves Training (Saturday)

The program starts 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.

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)

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

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

Legs

Torso & Neck

Arms, Neck & Calves

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

Heavier Weights

Med-Lighter Weights

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