• The all-in-one fitness program followed by Andrew Huberman as mainly discussed in his pod episode foundation fitness episode.
• It is designed to be a template to be modified according to specific needs, but it does check off all the boxes of research-supported thresholds for cardiovascular and resistance training for men and women.
• Details on sets, reps, rest etc. in the episode and below.

Context

https://twitter.com/supermode_/status/1609622842710306816?s=20&t=5-ghx9jmobHOK54wWKi7Eg

<aside> 📌 The cheat sheet is at the end.

</aside>

Table of contents

Intro

• The program is the base case if you are trying to setup a good foundation for strength, hypertrophy and conditioning.
  • Baseline per week: 1x long endurance, 1x short endurance, 1x sprint, 1x legs, 1x torso, 1x smaller muscles

Macro Considerations

Alternate every month between two models.

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