My/Exercise/Body/Plan/D4-Torso
Tuesday — Day 4: Torso and Moderate Cardio
- Allow roughly 75–95 minutes for lifting and cardio; splitting them into separate times of day is another option. Warm up and choose loads per My/Exercise/Body/Plan, and finish with My/Exercise/Body/Plan/Mobility-Circuit if time allows.
- The chapter places the moderate cardio on Day 5. Pairing it with Tuesday's gym session makes a five-day training week.
Barbell bench press: 3 sets of 6–8 reps
- Set the rack safeties or use a spotter.
Barbell Bench Press
- Practice a horizontal barbell press with a repeatable grip, stable support, and controlled bar path.
Setup
- Set the bench and rack so you can unrack without reaching excessively. Use rack safeties or a capable spotter. Lie with feet planted, shoulders supported, and hands slightly wider than shoulder width; wrap the thumbs around the bar.
Practice
- Lower the bar slowly toward the chest while keeping wrists stacked over forearms, then press upward. Keep the hips on the bench and avoid bouncing the bar off the chest.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- A machine chest press is a substitute when a suitable rack or spotter is unavailable. Start with a light bar to establish a repeatable grip and bar path.
Sources
- Alternative: machine chest press.
Machine Chest Press
- Practice a supported horizontal press for the chest, shoulders, and triceps.
Setup
- Adjust the seat so the handles are at or slightly below shoulder height. Plant the feet and keep your back supported.
Practice
- Press forward smoothly and straighten the arms without forcing the elbows into lockout. Return until the upper arms are beside the torso, keeping the movement controlled.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Avoid arching away from the backrest or letting the elbows travel far behind the body. Reduce the load or adjust the starting position if the machine pulls the shoulders into an uncomfortable stretch.
Sources
Pull-up or lat pulldown: 3 sets of 6–10 reps
- Select assistance or machine load that permits controlled reps.
Pull-Up
- Practice pulling the body toward an overhead bar through a controlled hanging range.
Setup
- Use an overhand grip on a secure bar and begin with the arms extended in a comfortable hanging position.
Practice
- Pull the chest toward the bar by driving the elbows down and back, then lower under control. Keep the movement free of swinging or kicking.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Use an assisted pull-up machine or another controlled assistance method when needed for the intended range. Reduce the added load or increase assistance if the movement becomes a swing.
Sources
Lat Pulldown
- Practice pulling an overhead cable handle toward the chest with a steady supported torso.
Setup
- Secure the thighs under the machine pad and begin with the arms extended and the handle held securely.
Practice
- Pull the handle toward the upper chest, then let the arms extend slowly. Keep the torso mostly upright and pull in front of the head.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Choose a load that permits the whole intended range without swinging backward. A close underhand grip is the variation Huberman demonstrates; a comfortable neutral or overhand grip is another option when the equipment permits it.
Sources
Rear-foot-elevated split squat: 2 sets of 8 reps per side
- Begin with body weight or light dumbbells and stable support.
Rear-Foot-Elevated Split Squat
- Practice a single-leg emphasis squat with the rear foot supported, developing leg strength and balance.
Setup
- Place the top of one foot on a stable low bench behind you and the other foot firmly on the floor. Begin without dumbbells, using light hand support for balance if needed.
Practice
- Bend the front knee and hip to lower under control, then push through the front foot to stand. Find a stance in which the front heel stays down and the knee follows the toes. Keep the pelvis facing forward.
Dose and Progression
- Sets, repetitions, resistance, and rest follow the training plan. Establish a repeatable movement with a light load first; add resistance gradually after completing the planned repetitions with consistent control.
Cues and Variations
- Lower the support or use a regular split squat with the rear foot on the floor if balance or hip position limits the movement. Add dumbbells only after both sides feel controlled; stance changes should follow comfort and the intended movement rather than a fixed distance from the bench.
Sources
Pallof press: 2 sets of 8–12 reps per side
- Pause briefly at full reach.
Pallof Press
- Practice resisting trunk rotation while the arms extend against a sideways pull.
Setup
- Set a cable or securely anchored band at chest height and stand sideways to its pull. Hold the handle at the chest with both hands, feet about hip width apart, and knees slightly bent.
Practice
- Keep the chest and hips facing forward while pressing the hands straight ahead. Hold briefly, then return slowly. Repeat facing the other direction; resisting rotation is the task.
Dose and Progression
- A practical starting dose is two sets of 8–12 presses per side with a two-second pause. Increase resistance only while the trunk remains steady.
Cues and Variations
- Use less resistance or keep the hands closer to the chest if the torso turns or leans.
Sources
Steady-state cardio: 20–25 minutes
- After lifting, warm up easily for five minutes and ride a bike or elliptical at a steady moderate effort. Build toward the chapter's 25–30 minutes.
Steady-State Cardio
- Practice continuous moderate-effort cardio on a bike or elliptical, breathing harder while keeping the pace sustainable.
Setup
- Adjust the bike saddle so the knee stays slightly bent at the bottom of the pedal stroke, or set the elliptical stride and resistance to a smooth motion. Warm up easily for about five minutes.
Practice
- Raise resistance or cadence until breathing is noticeably harder and speech is limited to short phrases. Hold that effort without fading for the planned duration, then ease off for a few minutes.
Dose and Progression
- Duration follows the training plan. Lengthen the session a few minutes at a time while the effort stays sustainable from start to finish.
Cues and Variations
- The final minutes should feel like the first ones. Gasping or a slowing cadence means the effort is too high. A rower, brisk incline walk, or easy jog at the same effort can substitute.
Sources
- Demonstrations: Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Day 4 - Major Torso Muscles.