Protocol
Monthly Resistance Training Periodization
Curated from
Andrew HubermanAlternate roughly monthly: Month A heavy (4–8 reps, 3–4 sets, 2–4 min rest) and Month B moderate (8–15 reps, 2–3 sets, 60–150 sec rest) across all resistance workouts.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
1-
In a protocol
Alternate roughly monthly between heavier low-rep (4–8) higher-volume training and moderate-rep (8–15) lower-volume training across all resistance workouts.
“one month heavier, the next month slightly lighter
HL▶ 43:00DosageMonth 1: 3–4 sets, 4–8 reps, 2–4 min rest; Month 2: 2–3 sets, 8–15 reps, 60–150 sec restCertaintyexplicitstrong endorsementMonthly rep-range rotation applied to all resistance days (legs, torso, arms)