This is Huberman’s “Foundational Fitness” routine.
Sunday - Zone 2 cardio for 60-75 minutes Monday - Legs: 2 sets each for hams, quads, and calves Tuesday - Deliberate heat and cold exposure. 20 minutes hot. 5 minutes cold. repeated several times. Wednesday - Torso: 2 sets each for chest, back, shoulders, and some for neck Thursday - ~35 minutes of cardio in the zone 3-4 range of your Heart Rate Zones Friday - HIIT: those fan bikes, rowing, sprints, etc. ~8 to 12 rounds of 30 seconds all-out with just barely enough rest between. Saturday - Arms, calves, neck
Exercises & Sets
Huberman’s likes to have at least 2 sets per muscle group per workout, and to have one set of each where focus on weighted stretching and the other focus more on weighted contraction. This gives the muscle work over its full range of motion.
Example:
- weighted stretching -> incline curl
- weighted contraction -> concentration curl
Periodicity
Huberman follows a monthly Fitness Periodic Meta Routine.