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]]. **** # More ## Source - [[Huberman Labs]] ## Related - [[Ideal Exercise Regiment]] - [[~10-15 Sets Per Week]] - [[Zone 2]] - [[Fitness Periodic Meta Routine]] - [[Balance]] - [[Minimum Viable Cardio]] - [[Training VO2 Max]]