#DAILY ROUTINE SCHEDULE PDF PDF#
#DAILY ROUTINE SCHEDULE PDF FULL#

Therefore, refrain from ice baths immediately after resistance training. If you decide to adjust workout days, note that many studies have found that cold submersion (i.e., ice baths) will blunt some strength/hypertrophy improvements from that day’s training session. I sometimes swap day 4 and 5 if I need to. Also, if you miss a day, you can double up on some workouts later in the week. While the specific days you perform each workout are unimportant, spacing between the days helps to ensure proper recovery. You should train for your needs as they relate to aesthetic and safety needs.Īdjust the above exercise suggestions based on your fitness level or personal goals, while keeping the range of physical goals throughout the week. I confess I never train my chest, but I do get enough chest training from dips. Also, adjust according to your strengths and weaknesses. The best exercise you can do for a body part is one that you can perform safely.

#DAILY ROUTINE SCHEDULE PDF FULL#

While I have included exercise suggestions in the PDF, choose the exercise that you can perform correctly, through a full range of motion and with the proper form.

#DAILY ROUTINE SCHEDULE PDF PDF#

View Fitness Protocol PDF Protocol Modifications & Notes I start with Day 1 on Sunday and end with Day 7 on Saturday however, modify the start day to make sense for your schedule. This protocol was also designed to target muscle groups twice per week: one day directly and one other day indirectly. I have created the following routine to encompass training for all major physical fitness goals over the course of a week. The 75 minutes does include rest between sets and does require not getting stuck waiting for equipment too long, avoiding texting between sets, etc. *Keep weight workouts to 50-60 minutes of hard work after a warmup, 75 minutes maximum. Exercise #2 should focus on resistance occurring for the muscle group when it is in a lengthened position (e.g., standing calf raises, incline dumbbell curls, deep squats, glute-hamstring raises or straight legged deadlifts, incline press, etc.).

Exercise #1 should focus on bringing the muscle into a shortened or maximally contracted position at the end of the range of motion(e.g., leg curl, seated calf raise, bicep preacher curl, leg extension, chest cable crossover).

Choose two exercises per muscle group.

Schedule B: ~8-15 repetitions (moderate-lighter weights) and 2-3 sets per exercise with ~90 seconds rest between sets.

Schedule A: ~4-8 repetitions (heavier weights) and 3-4 sets per exercise with 2-4 minutes rest between sets.

Alternate between Schedule A and B monthly:

Use alternative training schedules (“ periodization”) to optimize your strength and muscle hypertrophy.

Two key principles for resistance training will help you get the most out of the foundational protocol: I also provide tips for integrating a consistent fitness regimen into your week, but with flexibility. Below, I describe the protocol, include specific exercise suggestions (modifiable examples), and explain ways to modify this core schedule, should you choose.

I designed this protocol to address all major fitness goals, including strength, hypertrophy, endurance, and cardiovascular training. Andy Galpin describe the nine physical adaptations from exercise). I acknowledge there is a range of best practices regarding exercise and optimal training (e.g., listen to Dr. It is designed to be modified to meet your individual needs, while still adhering to what the best science tells us we should all do for immediate and long-term health. In Episode #94, I outline what I call a “foundational fitness protocol” that focuses on one key aspect of physical fitness critical for health and longevity and aesthetic balance each day of the week. This newsletter aims to provide you with actionable information in a condensed form. Thank you for joining the Huberman Lab Neural Network - a once-a-month newsletter with science and science-related tools for everyday life.

Daily routine schedule pdf