Science-Based Fitness: The Huberman Protocol

Welcome to a transformative 12-week journey based on Dr. Andrew Huberman's foundational fitness protocol. This program combines cutting-edge neuroscience with proven training principles to optimize your fitness, recovery, and overall well-being.

🔄 Program Structure

This 12-week program follows a strategic periodization approach, alternating between two training schedules:

🔹 Schedule B (Weeks 1-4, 9-12): Moderate weights with higher repetitions (8-12 reps)

🔹 Schedule A (Weeks 5-8): Heavier weights with lower repetitions (6-8 reps)

This scientifically-designed alternating approach allows your body to build a foundation, progress to strength development, and then return to a higher-volume phase for continued progress while reducing injury risk.

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📅 Weekly Structure

Your weekly training follows Dr. Huberman's 7-day protocol,  implementing systematic progression through:

➡️ Gradually increasing Zone 2 cardio duration (5-minute increments)
➡️ Progressive resistance increases (5-10% weekly when form is perfect)
➡️ Strategic HIIT progression (increasing both duration and repetitions)
➡️ Alternating training schedules for continued adaptation

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🏋️ What You'll Need

You'll need access to some equipment in order to complete this program in-full:

👉 Access to basic gym equipment (weights, cardio machines)
👉 Water bottle for hydration
👉 Journal or app for tracking progress
👉 Optional: Heart rate monitor
👉 Optional: Sauna and cold exposure facilities

Remember, this program is designed to be both challenging and sustainable. Each week builds upon the last, allowing you to progressively adapt to higher training demands while optimizing your biological systems for better performance and recovery.

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