The Complete Dr. Andy Galpin Workout Plan: From Start to Finish

Key Takeaways:

• Andy Galpin is an expert in exercise physiology who simplifies complex knowledge for improving physical well-being.
• The plan for those working out 5-6 days a week includes endurance, high heart rate, strength, and speed/power workouts.
• Galpin's recommendations include defining SMART goals, considering the nine main training adaptations, and prioritizing consistency over intensity.
• He suggests a one-year fitness program with quarterly goals: hypertrophy, leaning out, cardiovascular fitness, and aerobic capacity.
• Rest and flexibility in adjusting the plan based on life situations are key to success.

Andy Galpin is to exercise physiology what Andrew Huberman is to neuroscience. As a subject matter expert in the field, Galpin helps to simplify specialist knowledge to give us the systems and tools we can use to improve our state of physical well-being.

In this article, we go over Andy Galpin's recommended workout plan - a comprehensive guide to getting your body in top shape. This isn't just a roadmap; it's like a special key to help you reach your full potential, get the best results, and understand the science behind being your best. Let's get started!

Who is Andy Galpin and How Credible Is He?

Andy Galpin's official bio reads as follows:

Galpin, "is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is also a human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations.

Dr. Galpin has worked with elite athletes (including All-Star, All-Pro, MVP, Cy Young, Olympic Gold medalists, Major winners, World titlist/ contenders, etc.) across the UFC, MLB, NBA, PGA, NFL, Boxing, Olympics, and Military/Special Forces, and more. He is also a Co-founder of Absolute Rest, BioMolecular Athlete, and RAPID Health & Performance."

For the average layperson though, Galpin is best known for being a specialist who can break down complex physiology and exercise concepts into knowledge that we can easily understand and apply to improve our fitness and performance.

Before we ease our way into Andy Galpin's recommended work plan, let's review what he has to say about the basics.

Making Sense of the Basics in Your Training Program

According to Galpin, it's important to revert to the basic principles to effectively counteract the overwhelming amount of misinformation available online in all matters of health and wellness. As part of his XPT (Extreme Performance Training) approach, Galpin espouses a simple yet effective training plan. His method emphasizes adherence to enhance resilience and athleticism, helping you optimize your training and reach your fitness goals.

The Three Pillars of The Andy Galpin Workout Plan

Addressing the three pillars of XPT—Breathe, Move, and Recover—he advocates for a balanced approach which can be seen in this work plan he recommends for people who workout five to six days a week. The Andy Galpin Workout plan includes long-duration endurance, high heart rate training, strength sessions, and speed/power workouts spread across the week.

• Long-duration endurance training (once or twice a week) - Galpin suggests you aim for cardiovascular sessions such as hiking, running, and surfing for 30 minutes or more at a low to mid-level exertion performed without taking a break.  Your heart rate should stay within 60-80% of your maximum heart rate. Lower the maximum if you plan to work out for longer.
• High heart rate training (once or twice a week) - These high-intensity sessions involve spiking your heart rate, bringing it down, and then repeating in cycles. An example of an exercise that falls under this category is interval training performed on a bike or rowing machine.
• Total body strength training sessions (two or three times a week) - Focus on compound exercises or multi-joint movements in the form of squats, deadlifts, lunges, kettlebell swings, overhead presses, pull-ups, and so on. Sessions should average around 30 to 45 minutes. Avoid going into fatigue except for your interval days. Instead, aim for slow, yet focused progression with weights (i.e. listen to your body).
• Speed and power workouts (once a week) - Galpin recommends dedicating at least one session per week of 5 to 10 minutes of high-intensity exercises, with the goal of ending each session with the feeling that you could do more. This is especially crucial for those at an intermediate fitness level. He recommends two to four exercises such as medicine ball slams or throws, box jumps, clapping pushups, or short sprints. If you’re in the pool, he recommends you try covering 15 to 25 meters as fast as you can.

The Andy Galpin's Workout Plan? Start to Finish

Galpin was recently interviewed in the Huberman Lab podcast, where he went into detail on his recommendations for an effective workout plan.

He discussed the following as a precursor of sorts to take into account before mapping your training program. In summary:

• Define your training goal with SMART criteria, focusing on specificity, measurement, attainability, realism, and time constraints.
• Acknowledge that progress isn't always linear and that precision accelerates achievement.
• Make sure your goals are compatible and aligned with the nine main training adaptations. These are skill, speed, power (function of speed and strength), strength, hypertrophy (growing muscle mass), muscular endurance, anaerobic power (ability to produce and sustain work in short bursts), VO2 max (max heart rate), long-endurance (30+ minutes with no break).
• Consider performance-based goals for improved sports proficiency.
• Before exercise selection, define your destination and constraints. Identify hindrances and adjust your schedule and plan accordingly.
• Evaluate life quadrants, allocating time-based on priorities. Sample quadrant -  business 5, relationships 2, fitness 2, recovery 1 (you spend most of your time allocated to business).
• Emphasize recovery, accounting for energy restoration, a crucial factor in the longevity of any fitness regime.
• Realistically plan your training frequency by working backward around life commitments.
• Follow a progressive overload checklist, ensuring perfect execution before advancing your training accordingly.
• Recognize that the progression timeline varies based on individual experience.

Recommendations to Keep in Mind for Your Training Program:

• Prioritize consistency over intensity in your exercise routine.
• Aim to work out 4-6 hours before bedtime; if not possible, conclude with calming breathing exercises. Notably, 30 minutes of zone 5 exercise weekly benefits deep sleep, especially when done well before bedtime.
• Tailor your training parameters (rep range, sets, intensity) to the desired adaptation. Aim for a 3% weekly intensity increase and a 5% volume progression, with no more than 10%.
• Consider a 6-week load or intensity increase followed by a de-load week to ensure sustained progress and injury prevention.

Sample One-Year Program

Dr. Galpin also shared the following as a possible one-year fitness program plan to follow:

Quarter 1 Goal - Add muscle and work on hypertrophy

• Increase calories by 10-15% for bulk.
• 7 sessions per week of physical activity. It doesn't have to be 7 days.
• Lift weights 4 times a week. Outside time is additional to this.
• Focus on sleeping more because it's essential to grow your muscles and help with recovery (a crucial aspect of physical fitness)

Quarter 2 Goal - Get lean

• Decrease calories
• Do more of outdoor sports as the days are longer during this time of the year.
• Fitness or exercise classes twice a week and lifting sessions twice a week.

Quarter 3 Goal - Cardiovascular fitness

• Stick with maintenance calories.
• Continue with outdoor sports twice a week.
• Include track workouts, hill sprints, etc. twice a week.
• Lift weights twice a week

Quarter 4 Goal - Pure cardiovascular fitness (moderate to long-form, aerobic capacity)

• Increase calories (it will start to get colder this time of the year)
• Ease back into indoor sports twice a week.
• Hit machines or lift weights once a week.
• Indoor or outdoor cardio twice a week.

Galpin recommends taking one week's rest or unloading that week at the end of each quarter and scheduling your fitness test for the 3rd week of December. The Andy Galpin workout plan is not set in stone. It's meant to have enough variations so you don't get bored. At the same time, feel free to adjust the schedule based on life situations as they occur.

Frequently Asked Questions (FAQs)

Q1. What is Andy Galpin's 3-5 protocol?

Andy Galpin recommends the 3-5 protocol as a great way to start for beginner fitness enthusiasts. He summarises it thus: " 3-5 reps, 3-5 sets, 3-5 exercises, 3-5 min rest intervals, 3-5 days/week."

Q2. Looking for Andy Galpin's year-long program?

Andy Galpin shared his one-year training program in the Huberman Lab podcast. But you can see a summarised version of the same by scrolling further up this article!

Q3. Do you have Andy Galpin's weekly workout plan?

Absolutely. Refer to the basics section in this article where Galpin breaks down a recommended weekly plan!

By breaking down complex concepts into actionable steps, Galpin empowers us to optimize our fitness and achieve our goals. Whether you're looking to build muscle, get lean, or improve cardiovascular fitness, his quarterly program offers a versatile roadmap for your fitness journey.

Remember, it's not just about following a rigid plan, but also about adapting to life's demands and staying consistent. So, as you go do your own fitness adventure, keep these principles in mind, and let Andy Galpin's wisdom guide you towards a healthier, stronger, and more resilient you.