{"id":22875,"date":"2024-02-22T14:57:01","date_gmt":"2024-02-22T14:57:01","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=22875"},"modified":"2024-02-22T14:57:07","modified_gmt":"2024-02-22T14:57:07","slug":"workout-plan-inspired-by-andrew-huberman-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/workout-plan-inspired-by-andrew-huberman-with-pdf","title":{"rendered":"8-Week Workout Plan Inspired by Andrew Huberman Fitness Protocol (with PDF)"},"content":{"rendered":"\n<p>Dr Andrew Huberman is a popular name in the health and fitness industries. He is a neuroscientist by profession but also inspires people through his physical fitness and workout journey.<\/p>\n\n\n\n<p>Many people want to emulate his training program to enhance their fitness level, and if you are one of them, this article can help you.<\/p>\n\n\n\n<p>In this blog, I&#8217;ve shared an 8-week workout routine inspired by Dr Andrew Huberman&#8217;s Foundational Fitness Protocol.<\/p>\n\n\n\n<p>Dr Huberman exercises six times weekly, involving three cardio and three resistance training sessions.<\/p>\n\n\n\n<p>He works on every fitness component to ensure he stays fit, strong, and productive. His cardio includes both aerobic and anaerobic workouts, and his resistance training includes exercises for every muscle group throughout the body.<\/p>\n\n\n\n<p>Anyone who wants to be muscular, robust, and healthier can try the <a href=\"https:\/\/www.youtube.com\/@hubermanlab\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@hubermanlab\" rel=\"noreferrer noopener\"><strong>Huberman Lab<\/strong><\/a> workout plan for a few months. However, I suggest avoiding this regime if you&#8217;re a newbie or have some health issues.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Andrew Huberman Workout Plan to Get Fit and Strong<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How to Build Muscle | Dr. Andy Galpin &amp; Dr. Andrew Huberman\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/rz-B9DKk9m4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Days<\/th><th>Focus<\/th><\/tr><\/thead><tbody><tr><td>Sunday<\/td><td>Endurance Training<\/td><\/tr><tr><td>Monday<\/td><td>Resistance Legs Workout<\/td><\/tr><tr><td>Tuesday<\/td><td>Recovery (<a href=\"https:\/\/www.youtube.com\/watch?v=7aYArAYghUA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=7aYArAYghUA\" rel=\"noreferrer noopener\">Sauna and Ice Bath<\/a>)<\/td><\/tr><tr><td>Wednesday<\/td><td>Upper Body Strength Workout<\/td><\/tr><tr><td>Thursday<\/td><td>Moderate Intensity Cardio<\/td><\/tr><tr><td>Friday<\/td><td>High-Intensity Interval Training (HIIT)<\/td><\/tr><tr><td>Saturday<\/td><td>Arms, Neck, and Calves<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Andrew Huberman Workout Split<br><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Schedule A (Week 1-4)<\/strong><\/h3>\n\n\n\n<p>Schedule A of the Huberman Lab workout plan involves performing 3-4 sets of 4-8 reps per exercise with heavier weights with 2-4 minutes of rest between sets. This schedule will help you <a href=\"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/6-week-powerlifting-program-with-pdf\" rel=\"noreferrer noopener\"><strong>enhance your lifting ability<\/strong><\/a> while building muscle mass.<\/p>\n\n\n\n<p>Besides lifting weights, it also has three aerobic training sessions for <a href=\"https:\/\/thefitnessphantom.com\/30-day-cardio-workout-plan-at-home-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"18707\" rel=\"noreferrer noopener\"><strong>improving cardiovascular fitness<\/strong><\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Endurance Training (Zone 2 Cardio)<\/strong><\/h4>\n\n\n\n<p>Zone 2 cardio involves performing exercises at a low to moderate pace where you breathe faster than normal, typically at 60-70% of your maximum heart rate (MHR).<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Jogging<\/td><td>20-30 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10-15 minutes<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><\/tr><tr><td>Rowing<\/td><td>10-15 minutes<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5-10 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can also swim and hike if you train outdoors.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Resistance Legs Workout<\/strong><\/h4>\n\n\n\n<p>Start your leg day with 10 minutes of warm-up workout. You can perform leg swings, lateral squats, quad stretches, back-and-forth lunges, and <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"1766\" rel=\"noreferrer noopener\"><strong>bodyweight squats<\/strong><\/a> to enhance blood circulation around your thighs and calves. Once you complete your warm-up, do the following exercises:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>Quads<\/td><td>4<\/td><td>4-8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\"><strong>Romanian Deadlift<\/strong><\/a><\/td><td>Hamstring<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=LM8XHLYJoYs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=LM8XHLYJoYs\" rel=\"noreferrer noopener\"><strong>Hip Thrust<\/strong><\/a><\/td><td>Glute &amp; Ham<\/td><td>3<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Recovery<\/strong><\/h4>\n\n\n\n<p>Sauna and ice bath\/cold shower.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Upper Body Strength Workout<\/strong><\/h4>\n\n\n\n<p>Perform bodyweight push-ups, inverted rows, band pull-apart, pull-ups, and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" data-type=\"post\" data-id=\"22167\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dynamic stretches<\/strong> <\/a>to prepare your muscles for heavy lifting. <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>4-8<\/td><\/tr><tr><td>Cable Crossover<\/td><td>Chest<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Deadlift<\/td><td>Back<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Bent-Over Lateral Raise<\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" target=\"_blank\" rel=\"noopener\"><strong>Jeff Cavaliere Ne<\/strong><\/a><a href=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" rel=\"noreferrer noopener\"><strong>c<\/strong><\/a><a href=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=wjiZaCJ6tCA\" target=\"_blank\" rel=\"noopener\"><strong>k Workout<\/strong><\/a><\/td><td>Neck<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Moderate Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Andrew Huberman performs 35 minutes of cardio at moderate intensity  (75-80% of max heart rate) on his fifth day of the training program.<\/p>\n\n\n\n<p>This cardio is usually faster but shorter than the endurance training that he does on day one.<\/p>\n\n\n\n<p>His moderately paced cardio involves running, rowing, bicycling, jumping rope, stair climbing, and jumping jacks, which he prefers doing outside.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Running<\/td><td>15 minutes<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>5 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><\/tr><tr><td>Jumping Rope\/Stair Climbing<\/td><td>5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; High-Intensity Interval Training (HIIT)<\/strong><\/h4>\n\n\n\n<p>Dr Huberman further accelerates his endurance level by integrating <a href=\"https:\/\/thefitnessphantom.com\/12-week-hiit-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13046\" rel=\"noreferrer noopener\"><strong>high-intensity interval training<\/strong><\/a> (HIIT) into his workout routine.<\/p>\n\n\n\n<p>HIIT involves doing one or more exercises at a maximum heart rate (usually above 85%) with a short recovery time between rounds.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" data-type=\"post\" data-id=\"2269\" rel=\"noreferrer noopener\"><strong>high-intensity interval training has both pros and cons<\/strong><\/a>, so make sure you analyze them to decide whether it&#8217;s for you.<\/p>\n\n\n\n<p><strong>Here&#8217;s  a 20-minute HIIT cardio:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Exercise #1 Sprint<\/strong><\/li>\n\n\n\n<li>60-second sprint, 60-second rest<\/li>\n\n\n\n<li>45-second sprint, 45-second rest<\/li>\n\n\n\n<li>30-second sprint, 30-second rest<\/li>\n\n\n\n<li>15-second sprint, 30-second rest<\/li>\n\n\n\n<li>10-second sprint, 30-second rest<\/li>\n\n\n\n<li>5-minute rest<\/li>\n\n\n\n<li><strong>Exercise #2 Assualt Bike<\/strong><\/li>\n\n\n\n<li>1-minute work at max heart rate, followed by one minute of rest x 5 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Arms, Neck, and Calves<\/strong><\/h4>\n\n\n\n<p>Start your seventh day with 10-minute warm-up exercises. You can do jumping jacks, burpees, mountain climbing, bicep curls, and tricep extensions with light weights.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Weighted Bar Dips<\/td><td>Triceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Close Grip Bench Press<\/td><td>Triceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Weighted Chin-ups<\/td><td>Biceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Wrist Curl<\/td><td>Forearm<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Athlean X Neck Exercises<\/td><td>Neck<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Schedule B (Week 5-8)<\/h3>\n\n\n\n<p>During this period, you&#8217;ll do 2-3 sets of 8-15 repetitions with moderate weight with 90 seconds of rest between sets. This rep range will help you bring out muscle definition and build a proportional physique.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Endurance Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Jogging<\/td><td>20-30 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10-15 minutes<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-10 minutes<\/td><\/tr><tr><td>Rowing<\/td><td>10-15 minutes<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5-10 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Resistance Legs Workout<\/strong><\/h4>\n\n\n\n<p>Increase your lower body temperature by doing the 10-minute warm-up I shared on the day in Schedule A, then perform the below exercises.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extensions<\/td><td>Quads<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Hack Squats<\/td><td>Quads<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Leg Curls<\/td><td>Hamstrings<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstrings<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Glute Ham Raises<\/td><td>Glute &amp; Ham<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Recovery<\/strong><\/h4>\n\n\n\n<p>Sauna and ice bath\/cold shower.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Upper Body Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Press<\/td><td>Chest &amp; Front Delt<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Close-Grip Pull-down<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>Back<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Side Delt Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Face Pull<\/td><td>Rear Delt &amp; Upper Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Athlean X Neck Exercise<\/td><td>Neck<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Moderate Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Perform exercises at 70-80% of your max heart rate. You can also replace any exercise you think isn&#8217;t suitable for you.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Running<\/td><td>15 minutes<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>5 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><\/tr><tr><td>Jumping Rope\/Stair Climbing<\/td><td>5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; High-Intensity Interval Training (HIIT)<\/strong><\/h4>\n\n\n\n<p><strong>Exercise #1 &#8211; Sprinting<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-second sprint, 60-second rest<\/li>\n\n\n\n<li>15-second sprint, 45-second rest<\/li>\n\n\n\n<li>15-second work, 45-second rest<\/li>\n\n\n\n<li>10-second work, 30-second rest<\/li>\n\n\n\n<li>10-second work, 30-second rest<\/li>\n\n\n\n<li>5-minute rest<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise #2 Assualt Bike<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1-minute work at max heart rate, followed by one minute of rest x 5 sets<\/li>\n\n\n\n<li>5 minutes rest<\/li>\n<\/ul>\n\n\n\n<p><strong>Exercise #3 Rowing Machine<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-minute work at max heart rate, followed by 30-second rest x 5 sets<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Arms, Neck, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Overhead Triceps Extension<\/td><td>Triceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Triceps Kickback<\/td><td>Triceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>Biceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Wrist Curl<\/td><td>Forearm<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Athlean X Neck Exercises<\/td><td>Neck<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Andrew Huberman Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-8d74dceb-d99e-4183-be8d-f594a44d7ccd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Dr-Andrew-Huberman-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Dr-Andrew-Huberman-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Dr-Andrew-Huberman-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-8d74dceb-d99e-4183-be8d-f594a44d7ccd\" download>Download<\/a><\/div>\n\n\n\n<p><br><strong>I highly recommend visiting <a href=\"https:\/\/www.hubermanlab.com\/newsletter\/foundational-fitness-protocol\" data-type=\"link\" data-id=\"https:\/\/www.hubermanlab.com\/newsletter\/foundational-fitness-protocol\" target=\"_blank\" rel=\"noreferrer noopener\">Hubermanlab.com<\/a> to learn more about this fitness regime and protocol. I&#8217;ve just shared his workout routine in this article, but Dr Huberman has explained everything in detail in his blog. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr Andrew Huberman is a popular name in the health and fitness industries. He is a neuroscientist by profession but also inspires people through his physical fitness and workout journey. Many people want to emulate his training program to enhance their fitness level, and if you are one of them, this article can help you. &#8230; <a title=\"8-Week Workout Plan Inspired by Andrew Huberman Fitness Protocol (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/workout-plan-inspired-by-andrew-huberman-with-pdf\" aria-label=\"Read more about 8-Week Workout Plan Inspired by Andrew Huberman Fitness Protocol (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[110],"tags":[514,381],"class_list":["post-22875","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","tag-andrew-huberman","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=22875"}],"version-history":[{"count":21,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22875\/revisions"}],"predecessor-version":[{"id":22900,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22875\/revisions\/22900"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/22896"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=22875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=22875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=22875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}