Science-based Andy Galpin Workout Plan 2024 (get a Free PDF)

If you’re looking for a simple and effective approach, you might want to check out the Andy Galpin Workout Plan. Dr. Andy Galpin is a renowned expert in the fields of exercise physiology and human performance, and his training philosophy is all about getting back to basics.

For all fitness levels!
The Andy Galpin workout plan is designed to help you improve your endurance, strength, and speed, no matter what your fitness level or goals may be. Whether you’re a seasoned athlete or just starting out, this program can help you build a solid foundation of fitness that will serve you well in all areas of your life.

The plan focuses on basic movements and exercises that are easy to learn and can be done anywhere, without the need for fancy equipment or expensive gym memberships.

One of the great things about the Andy Galpin workout plan is its flexibility. You can adapt the program to your own needs and preferences, whether you prefer to work out at home or at the gym, and whether you have a lot of time to devote to exercise or just a few spare minutes each day. With a little bit of dedication and consistency, you can see real results from this simple yet effective training program. I will show you what the Andy Galpin Workout Plan is all about.

Boat Interior Design Andy Galpin workout plan with science-based information
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The Andy Galpin Workout Plan

Are you tired of slogging through your workouts with little to no results? Look no further than the Andy Galpin Workout Plan. As a PhD in bioenergetics and an expert in human movement, Andy Galpin has designed a workout plan that will help you build strength, power, and endurance while improving your overall performance.

The Andy Galpin Workout Plan is all about variety and periodization. By constantly changing up your exercises and incorporating different training methods, you will keep your body guessing and avoid hitting a plateau. Galpin emphasizes the importance of full range of motion and proper form, ensuring that you are targeting each muscle group effectively.

Let’s have a look at a normal week in his workout routine with 4 training days:

DayWorkoutExample Exercises
MondayFull-Body Strength TrainingDeadlifts, Leg Press, Dips (3-10 rep range)
TuesdayLong duration exerciseSwim, Jog, Bike
WednesdayRestdayRest or active recovery
ThursdayMuscular Endurance BodyweightPush-Ups, Sit-Ups (11-30 rep range) or Yoga
FridayRestRest or active recovery
SaturdayMedium IntensityBoxing, Bike intervals at moderate heart rate
SundayRestdayRest or active recovery
A week of the Andy Galpin Workout Plan.

One of the key components of the Andy Galpin Workout Plan is strength training. Galpin recommends resistance training with heavy weights and low reps to build muscle mass and increase velocity. Deadlifts and squats are staples in the weight room, but Galpin also incorporates different exercises to target specific muscle groups. For these hard days, you might want to take a pre-workout.

Andy Galpin Workout Plan PDF Download

This Andy Galpin workout plan includes rest days on Thursday and Sunday to allow for recovery. Here is your own Andy Galpin Workout Plan PDF:

The 3 by 5 concept

A very simple rule of thumb is the 3 by 5 concept Andy Galpin is introducing in the Huberman Lab Podcast. It’s easy to remember but incredibly powerful.

Andy Galpin

picture from Instagram

Choose 3-5 exercises.
Do 3-5 repetitions.
Do 3-5 sets.
Take 3-5 minutes rest.
Repeat this 3-5 times a week.

As a frequent guest, he often speaks with Andrew Huberman about workouts, building strength, and general health topics. I linked you a snippet of a fascinating talk below. Make sure also to check the Huberman Pre Workout Routine.

The Science Behind the Workout

As a professor of Kinesiology at California State University, Fullerton, Dr. Andy Galpin has developed a hypertrophy program based on his extensive research and experience in the field of exercise science. The program is designed to maximize muscle growth and improve overall human performance. In this section, I will delve into the science behind the Andy Galpin workout plan.

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The human body is a complex machine that adapts to the stresses placed upon it. The Andy Galpin workout plan is based on the principle of adaptation. When you lift weights, you are causing small tears in your muscle fibers. Your body then repairs these tears, making the muscle fibers stronger and thicker. This process is known as hypertrophy.

It is all about science
The Andy Galpin workout plan is designed to optimize hypertrophy by targeting the nervous system, skeletal muscle, and metabolism. The program utilizes science-related tools such as heart rate monitors and blood lactate analyzers to monitor the body’s response to exercise.

The nervous system plays a crucial role in muscle growth. The Andy Galpin workout plan includes exercises targeting the central and peripheral nervous systems. This helps to improve the mind-muscle connection, allowing for greater control over the muscles during exercise.

Skeletal muscle is the primary target of the Andy Galpin workout plan. The program utilizes a combination of heavy weights and moderate to lighter weights to target both fast-twitch and slow-twitch muscle fibers. This helps to improve overall muscle size and strength.

Metabolism also plays a vital role in muscle growth. The Andy Galpin workout plan includes exercises that target both aerobic and anaerobic metabolism. This helps to improve overall endurance and energy levels during exercise.

Boat Interior Design Aerobic workout on rowing machine in gym
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Specific Training Techniques

As part of the Andy Galpin workout plan, there are specific training techniques that you can use to help maximize your muscle growth and improve your overall fitness.

  • Warm Up 🔥
  • Cardiovascular training 🫀
  • Breathing 😮‍💨
  • Creatine 🍼

Warm Up 🔥

Before beginning any of these exercises, it is essential to warm up properly. This can include stretching, foam rolling, and other techniques that can help prepare your body for the workout ahead.

Cardiovascular Training 🫀

One of the critical components of the program is cardiovascular training. This can include exercises like running, cycling, or swimming, and is designed to help improve your endurance and overall cardiovascular health. Interval training is also an important part of the program, as it can help improve your speed and power while also burning calories and building muscle.

Breathing 😮‍💨

Breathing is also an essential part of the program, as it can help improve your focus and overall performance. In particular, using proper breathing techniques during exercises like weightlifting can help ensure that you are engaging your muscles effectively and getting the most out of each rep.

Boat Interior Design Andy Galpin sitting in ice bath breathing and focused
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Creatine 🍼

Andy Galpin knows about the benefits of creatine in pre workout. Creatine is a supplement that is often recommended as part of the program. This can help improve your muscle strength and endurance and is a popular choice among athletes and bodybuilders.

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❌ Beta-alanine can cause an itch.

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Personalizing the Workout Plan

When it comes to designing a workout plan, one size does not fit all. That’s why the Dr. Andy Galpin workout plan is all about personalization. His approach is based on the idea that every individual has unique needs and goals, and their training program should reflect that.

To personalize the workout plan, Galpin recommends starting with a thorough assessment of your current fitness level, including your strengths, weaknesses, and any injuries or limitations. This assessment will help you identify areas that need improvement and determine the best exercises and training methods to achieve your goals.

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What are your fitness goals?

Another important factor to consider when personalizing your workout plan is your specific fitness goals. Whether you’re looking to lose fat, gain muscle, or improve your overall physical fitness, Galpin’s program can be tailored to meet your needs.

For those looking to lose fat, Galpin recommends incorporating high-intensity interval training (HIIT) and long-duration endurance training to maximize fat loss and improve cardiovascular health.

Boat Interior Design high intensity interval training in gym doing mountain climbers
by Pinterest

On the other hand, those looking to gain muscle should focus on strength training and hypertrophy training, which involves lifting heavy weights to stimulate muscle growth.

One unique aspect of Galpin’s program is its emphasis on stressors and hormesis. Galpin believes that exposing the body to controlled stressors, such as heat and cold exposure, can improve biomarkers and promote longevity.

My Experience with the Andy Galpin Workout Plan

I have been following the Andy Galpin workout plan for a bit, and I have to say that it has been a game-changer for me. Before starting this plan, I struggled to see any significant progress in my strength. However, since starting this plan, I have seen a noticeable improvement in my overall fitness level – also endurance-wise.

Do your basics!
One of the things that I love about this workout plan is its simplicity. It is based on the concept of back-to-basics training, which means focusing on compound exercises and lifting heavier weights with fewer reps.

Another thing that I appreciate about this plan is the emphasis on proper form and technique. Dr. Galpin is a kinesiology expert, and his workouts are designed to maximize gains while minimizing the risk of injury. By focusing on proper form, I have been able to lift heavier weights without putting unnecessary strain on my joints.

I highly recommend the Andy Galpin workout plan to anyone looking to build strength, muscle size, and endurance. It is a simple yet effective approach that has helped me to achieve my fitness goals and is a fun mix of sports.

Frequently asked questions about the Andy Galpin Workout Plan

What is the 3 by 5 concept Andy Galpin?

The 3 by 5 concept is a training philosophy that Dr. Galpin developed to help people get the most out of their workouts. It involves performing three sets of five reps of a given exercise with a weight that is challenging but manageable. This approach helps to build strength and muscle mass while minimizing the risk of injury.

What is the 3 to 5 rule for strength?

The 3 to 5 rule is a guideline that Dr. Galpin uses to help people build strength. It involves performing three to five sets of an exercise with a challenging but manageable weight, and resting for two to three minutes between sets. This approach helps to build strength and muscle mass while minimizing the risk of injury.

What is the 3×5 protocol workout?

The 3×5 protocol workout is a specific workout plan that Dr. Galpin developed based on the 3 by 5 concept and the 3 to 5 rule. It involves performing three sets of five reps of three different exercises with a challenging but manageable weight. The Andy Galpin workout plan is designed to help build strength and muscle mass while minimizing the risk of injury.

Does Andy Galpin have a book?

Yes, Dr. Galpin has written a book called “Unplugged: Evolve from Technology to Upgrade Your Fitness, Performance, & Consciousness.” The book explores how technology has impacted our health and fitness, and provides practical advice on how to use technology in a way that enhances our lives rather than detracts from them.

Do you have experience with the Andy Galpin Workout Plan? Please write me a comment below. Make sure also to check the super powerful Pamela Reif Workout Plan and Daisy Keech Workout Plan.

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