Foundational Fitness Protocol
Exercise Protocol · 8 interventions
Huberman's 7-day training split: 3 resistance days, Zone 2 cardio, HIIT, heat/cold, and rest.
01Interventions
Exercise
8 interventions- 01Dose & timing50-75 min Daily · Sunday
Alternate monthly: heavy 4-8 reps vs moderate 8-15 reps
- 02Dose & timingVaries Daily · Monday
Deliberate heat and cold stress for recovery and hormesis
- 03Dose & timing50-75 min Daily · Tuesday
2 exercises per muscle group (shortened + lengthened positions)
- 04Dose & timing35+ min Daily · Wednesday
Long steady-state cardiovascular training
- 05Dose & timing50-75 min Daily · Thursday
Rows, pull-ups, curls
- 06Dose & timing20-30 min Daily · Friday
High-intensity intervals
- 07Dose & timingVaries Daily · Saturday
Walk, hike, or complete rest
- 08Dose & timingVaries Daily · Multiple times/week
Supplementary martial arts training
02Citations
- 01Foundational Fitness Protocol (2022)Day 1: Legs (squats, leg curls, calf raises)
- 02Lex Fridman podcast (2022)Brazilian Jiu-Jitsu
03Edit history
- v1Current versionFebruary 18, 2026