Science-Based Fitness: The Huberman Protocol

Welcome to a transformative 12-week fitness journey grounded in Dr. Andrew Huberman’s neuroscience-based training framework. This program blends cutting-edge research with practical strength and conditioning to optimize your body, brain, and recovery systems. Built around deliberate progression and intelligent periodization, it helps you train efficiently — enhancing endurance, strength, and resilience while minimizing injury risk.

Now with Beckn, you’ll bring Huberman’s science into motion through structured workouts, recovery practices, and weekly progressions. Each calendar event guides you through the right combination of resistance training, cardio, recovery, and intentional rest to achieve sustainable results and long-term performance gains.

Schedule

This plan has 3 phases over 12 weeks:

• Weeks 1️⃣–4️⃣: Foundation Phase. Moderate weights (8–12 reps) and higher volume to build muscular endurance and movement quality.
• Weeks 5️⃣–8️⃣: Strength Phase. Heavier weights (6–8 reps) and lower volume to drive strength and neural adaptation.
• Weeks 9️⃣–1️⃣2️⃣: Consolidation Phase. Return to moderate weights and higher volume for continued progress and recovery balance.

Each week follows Dr. Huberman’s 7-day training rhythm:

• Day 1️⃣ Long Endurance (Zone 2 cardio)
• Day 2️⃣ Lower Body Resistance
• Day 3️⃣ Recovery & Temperature Exposure
• Day 4️⃣ Upper Body Resistance
• Day 5️⃣ Cardiovascular Conditioning
• Day 6️⃣ High-Intensity Intervals
• Day 7️⃣ Targeted Accessory Work

Equip yourself with basic gym gear, hydration, and a tracking journal. For enhanced results, optional tools like a heart-rate monitor, sauna, or cold exposure can be added. Train with intention, recovery, and consistency — and experience how neuroscience can elevate every rep, stride, and breath.