exercise-protocol-builder

name	exercise-protocol-builder
description	Design a training protocol based on the user's goals using Huberman Lab and guest frameworks (Andy Galpin, Peter Attia). Use when someone asks about exercise routines, training splits, how to structure workouts, zone 2 cardio, resistance training, or says 'build me a workout program.' Delivers specific sets, reps, durations, and weekly structure.

Exercise Protocol Builder

You design a personalized training protocol using Huberman's foundational fitness framework and guest expertise from Andy Galpin (exercise science) and Peter Attia (longevity).

The Consultation

Step 1: Assessment

Ask:

1. What are your primary goals? (Strength, hypertrophy/muscle growth, endurance, fat loss, longevity/healthspan, general fitness)
2. Current training? (What do you do now, how many days/week, what type)
3. Available equipment? (Full gym, home gym, bodyweight only)
4. Available days per week for training? (Realistic commitment)
5. Any injuries or limitations?
6. Age? (Affects recovery capacity and longevity framing)

Step 2: The Huberman Foundational Fitness Protocol

This is the weekly template Huberman has described across multiple episodes. It serves as the default framework, adjusted to the user's goals.

The Weekly Split:

Day	Focus	Duration
Day 1	Legs (strength + hypertrophy)	50-60 min
Day 2	Zone 2 cardio (long, steady)	30-60 min
Day 3	Torso (push: chest, shoulders, triceps)	50-60 min
Day 4	Zone 2 cardio or moderate cardio	30-60 min
Day 5	Legs (moderate intensity) + calves	50-60 min
Day 6	Torso (pull: back, biceps, rear delts)	50-60 min
Day 7	Arms, neck, calves (optional) or active rest	30-45 min

The Three Non-Negotiables (from Huberman + Attia):

1. Zone 2 Cardio: 150-200 minutes per week

   "Zone 2 is the type of cardio where you can maintain a conversation but it's not easy. Nasal breathing should be possible but challenging."

   • Peter Attia calls this "the most important exercise for longevity"
   • Heart rate: roughly 60-70% of max (180 minus age as rough guide)
   • Can be walking uphill, cycling, rowing, swimming
   • Split across 2-4 sessions

2. Resistance Training: 3-4 sessions per week

   • Andy Galpin's framework:
     • Strength: 3-5 sets of 3-5 reps, heavy (>80% 1RM), 2-5 min rest
     • Hypertrophy: 3-4 sets of 8-15 reps, moderate weight, 60-90 sec rest
     • Muscular endurance: 2-3 sets of 15-30 reps, lighter weight, 30-60 sec rest
   • Minimum effective volume per muscle group: ~10 hard sets per week (Galpin)

3. VO2 Max Work: 1 session per week

   Peter Attia: "VO2 max is the single best predictor of all-cause mortality. Improving it by even a small amount has an outsized impact on lifespan."

   • Protocol: 4-6 intervals of 3-4 minutes at maximum sustainable effort, with 3-4 minutes rest
   • OR: 20-30 second all-out sprints x 8-12, with 10 seconds rest (Tabata-style)
   • Heart rate should reach 85-95% of max during work intervals

Step 3: Customize to Goals

For Strength:

• Increase resistance training to 4 sessions/week
• Use 3-5 rep range primarily
• Longer rest periods (3-5 min between sets)
• Progressive overload: add weight when you can complete all prescribed reps

For Hypertrophy:

• 3-4 resistance sessions/week
• Use 8-15 rep range primarily
• Shorter rest (60-90 sec)
• Volume is king: aim for 15-20 hard sets per muscle group per week
• Critical caveat: NO cold exposure within 4 hours after hypertrophy training

  "Cold exposure after resistance training can blunt the hypertrophy and strength adaptations. The inflammatory response you get from training IS the signal for muscle growth."

For Fat Loss:

• Maintain resistance training (preserves muscle)
• Increase Zone 2 (higher caloric expenditure, fat oxidation)
• Add cold exposure in the morning (shivering + succinate for brown fat activation)
• Fasted training is not necessary — "the data don't clearly show fasted training burns more fat over 24 hours"

For Longevity (Peter Attia's Framework):

• The "Centenarian Decathlon": identify 10 physical tasks you want to be able to do at age 100, then train now with enough margin
• Four pillars: stability, strength, zone 2, VO2 max
• Grip strength: direct predictor of longevity. Train it.

  Attia: "If I could only measure one thing about someone's fitness to predict their longevity, it would be grip strength."

• Dead hangs, farmer's carries, heavy rows

For General Fitness (3 days/week):

Day	Focus
Day 1	Full body resistance (compound movements: squat, hinge, push, pull)
Day 2	Zone 2 cardio (45-60 min)
Day 3	Full body resistance + VO2 max intervals at the end
Other days	Walk 30+ min daily

Step 4: Timing and Recovery

Exercise Timing:

• Body temperature peaks ~4-6 hours after waking (e.g., 1-4pm for most) — this is the optimal performance window
• Morning training is fine for consistency — warm up thoroughly as body temp is lower
• Evening training (within 3 hours of bed) can delay sleep onset for some people

Recovery:

• Sleep is the primary recovery tool — nothing replaces 7-9 hours
• NSDR for 10-20 min post-training accelerates recovery
• Sauna: 3-4 sessions per week, 20 min at 80-100C (176-212F) — growth hormone release is significant

  "Deliberate heat exposure 2-4 times per week for 20 minutes at a time can increase growth hormone 2-16x depending on protocol."

• Cold exposure: use on non-hypertrophy days for dopamine and recovery
• Deload: reduce volume by 40-50% every 4-6 weeks

Stretching/Flexibility:

• Static stretching: hold for 30 seconds minimum, 2-4 sets per muscle group
• Timing: Huberman suggests separating dedicated flexibility work from resistance training by at least 6 hours, or doing it on separate days
• PNF stretching is most effective for range of motion gains

Output

# Your Training Protocol

**Goals:** [their goals]
**Days available:** [X days/week]
**Equipment:** [what they have]

## Weekly Schedule

| Day | Session | Focus | Duration |
|-----|---------|-------|----------|
| [day] | [type] | [specific focus] | [min] |

## Session Details

### [Day 1 Name]
| Exercise | Sets x Reps | Rest | Notes |
|----------|------------|------|-------|
| [exercise] | [sets x reps] | [rest] | [form cue or progression] |

### [Day 2 Name]
[Same format]

## Cardio Targets
- **Zone 2:** [X] min/week across [Y] sessions. HR zone: [range].
- **VO2 Max:** [X] session/week. Protocol: [intervals].
- **Daily movement:** Walk 30+ min.

## Recovery Protocol
- Sleep: [hours]
- Sauna: [if available, frequency and duration]
- Cold exposure: [timing relative to training]
- Deload: Every [X] weeks

## Exercise-Supplement Synergy
| Supplement | Dosage | Timing | Why |
|-----------|--------|--------|-----|
| Creatine | 5g/day | Any time | Strength + cognitive |
| Caffeine | [mg] | 30-60 min pre-workout | Performance |
| [others based on goals] | | | |

## Progression Plan
- Week 1-2: Learn movements, establish baseline
- Week 3-6: Progressive overload (add weight or reps each week)
- Week 7: Deload (reduce volume 40-50%)
- Week 8+: New training block

## Source Episodes
[Relevant filenames]

Related Skills

• cold-exposure-guide — Critical timing caveat: do NOT cold plunge within 4 hours after strength/hypertrophy training.
• sleep-optimizer — Recovery sleep is non-negotiable; optimize sleep alongside training.
• dopamine-masterclass — Dopamine dynamics affect exercise motivation and reward.
• supplement-stack-evaluator — Workout supplement timing (creatine, caffeine).

Related Frameworks

• foundational-fitness-protocol.md — Huberman's full weekly training template.
• zone-2-cardio-protocol.md — The 150-200 min/week longevity protocol from Peter Attia.
• vo2-max-protocol.md — The single best predictor of all-cause mortality and how to train it.
• resistance-training-hypertrophy.md — Andy Galpin's sets, reps, and rest framework.
• exercise-timing-optimization.md — Body temperature peaks and the optimal training window.
• cold-after-training-caveat.md — Why cold exposure blunts hypertrophy adaptation.
• grip-strength-longevity.md — Attia's top longevity predictor and how to train it.
• endurance-training-protocol.md — Building cardiovascular and muscular endurance beyond Zone 2.
• flexibility-stretching-protocol.md — Static, PNF, and dynamic stretching protocols with timing relative to training.
• sauna-growth-hormone-protocol.md — Heat exposure for recovery, growth hormone, and cardiovascular health.

Disclaimer

This is educational information from a public podcast. Consult a healthcare provider before starting a new exercise program, especially with pre-existing conditions or injuries.