Andrew Huberman Workout Routine: Complete Breakdown

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Dr. Andrew Huberman, a neuroscientist at Stanford, has developed a holistic, science-backed weekly workout routine designed to optimize physical fitness, brain health, and overall human performance.

Huberman’s protocol provides a balanced approach to fitness by strategically incorporating endurance training, strength training, and recovery practices.

In this post, we will dive into the details of his weekly workout schedule and share his rationale for each exercise.

Huberman’s Recommendations
Pre-Workout:
Electrolytes: Sports Research Hydrate
L-Tyrosine: Thorne
Creatine: Momentous
Alpha-GPC: NOW Supplements
Rhodiola Rosea: Double Wood
Caffeine: Yerba Mate

Neck Workout:
Huberman’s choice: TDS 4-Way Neck Machine
Best on a budget: Iron Neck Alpha Harness

HIIT Timer:
Large HIIT Workout Timer: BTBSIGN LED
Portable Workout Timer: Gymboss

Fitness Tracker: WHOOP 4.0

Andrew Huberman Workout Routine

DayWorkoutTimeAdditional Details
SundayLong endurance workout: 60-75 minute jog or 2-5 hour hike (Zone 2 cardio)Morning– Aim for Zone 2 heart rate (able to maintain a conversation)
– Can include hills or varied terrain
– Optional: Wear a weighted vest or backpack for added resistance
MondayLeg resistance training: Squats, leg press, leg curls, calf raises (50-60 minutes after 10-minute warmup)Morning (e.g., 7:00 AM)– Alternate monthly between heavier weights/lower reps and moderate weights/higher reps
– Aim for 2-3 exercises per muscle group (quads, hamstrings, calves)
– Compound movements and isolation exercises
TuesdayHeat and cold exposure: 3-5 rounds of 20 minutes sauna followed by 5 minutes ice bath or cold showerFlexibleSauna temperature: 80-100°C (176-212°F)
– Cold exposure: 45-50°F (7-10°C) or as cold as tolerable
– Can substitute hot bath and cold shower if sauna/ice bath not available
WednesdayTorso and neck resistance training: Push/pull exercises for chest, shoulders, back, and neck (50-60 minutes)Morning– Alternate push and pull exercises (e.g., bench press, rows, shoulder press, pull-ups)
– Include neck training for posture and injury prevention
– Utilize a variety of rep ranges and weights
ThursdayCardiovascular training: 35 minutes of moderate-intensity cardio (75-80% of maximum effort)Morning– Maintain a steady pace throughout the workout
– Can include running, cycling, swimming, or rowing
– Aim for a pace where you’re breathing heavily but not gasping for air
FridayHigh-intensity interval training (HIIT): 8-12 rounds of 20-30 second all-out sprints with 10 seconds restMorning– Can be done on an assault bike, sprinting, or rowing machine
– Goal is to reach maximum heart rate during sprints
– Helps improve VO2 max and cardiovascular fitness
SaturdayArm resistance training: Biceps curls, triceps extensions, dips, plus calf and neck work (50-60 minutes)Morning (e.g., mid-morning)– Include exercises for biceps (curls), triceps (extensions, dips), and forearms
– Perform calf raises and neck training for balance and injury prevention
– Utilize various rep ranges and weights
– Can also include some indirect work for the torso muscles

Above is an exhaustive overview of Andrew Huberman’s weekly workout routine, broken out by day.

This is based on everything he has shared publicly and represents a great foundation for following his schedule.

Before starting workouts, Huberman takes pre-workout to optimize each session.

Huberman's Choice
04/04/2024 02:21 am GMT

Andrew Huberman Workout Routine PDF

We created a PDF version of Andrew Huberman’s workout calendar, if you want to print it out and take it to the gym.

Keep scrolling for more details on Huberman’s specific exercises, and feel free to make adjustments as needed.

Andrew Huberman Zone 2

Andrew Huberman Workout Routine, Zone 2 Training
Credit: Cameron Hanes

A key component of Huberman’s routine is getting 180-200 minutes per week of Zone 2 cardio.

Zone 2 refers to a level of exertion where you’re breathing faster than normal but can still maintain a conversation.

This type of low-intensity, steady-state cardio is crucial for cardiovascular health, cerebrovascular health, and longevity.

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Huberman says:

“The scientific data tell us that we should all be getting anywhere from 150 minutes to 200 minutes per week minimum of zone two cardio; for sake of cardiovascular health, cerebrovascular health, and a number of other aspects of health that are important essentially to everybody for health span and lifespan.”

Huberman emphasizes that Zone 2 cardio doesn’t have to be structured exercise – it can be meshed into daily activities like walking, household chores, or socializing.

The goal is to move more throughout the day consistently.

Andrew Huberman Strength Training

Credit: Mark Bell

In addition to cardio, resistance training is vital for building strength, muscle, and optimizing overall fitness.

“It’s pretty clear that if you’re going to do lower repetitions and heavier weight, that you’re going to want to do a bit more volume.

I know that this spits in the face of what a lot of people think, but so if you’re going to do five sets of five, and I would consider five repetitions low repetition range, heavier weight, and if you’re going to train with higher repetitions, you can do fewer sets. That certainly works for me.”

Andrew Huberman

Huberman’s routine includes three strength workouts per week, focusing on different muscle groups each session:

  • Monday: Leg workout with exercises like squats, leg press, leg curls, and calf raises. The goal is to lift heavy and really challenge the lower body.
  • Wednesday: Torso and neck workout combining pushing and pulling movements. This could include bench press, overhead press, rows, pullups/chinups, and targeted neck strengthening.
  • Saturday: Arm workout with biceps curls, triceps extensions, and dips. Calves and neck are also trained again.

Huberman varies rep ranges monthly, alternating between heavier weights/lower reps and moderate weights/higher reps.

Credit: Mark Bell

Huberman says, “It just feels good to get the leg workout out of the way earlier in the week.”

Best for Pulling Workouts
04/10/2024 06:28 pm GMT

Workouts last 50-60 minutes after a 10-minute warmup.

Andrew Huberman High-Intensity Interval Training

Credit: Cameron Hanes

Once a week, Huberman recommends a high-intensity interval training (HIIT) session.

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04/08/2024 06:51 pm GMT

On Fridays, he does 8-12 rounds of 20-30 second all-out sprints (on an assault bike or running), aiming to reach maximum heart rate, followed by 10 seconds rest.

“Find a HIIT workout that’s best for you and really pick something that’s safe that you can do consistently, and I believe that ideally will also trigger a bit of either strength and hypertrophy and speed power maintenance or even give you a little bit of a stimulus so that by the time you roll around to that leg workout on, again, on Monday.”

Andrew Huberman

This type of training efficiently improves VO2 max and cardiovascular fitness.

Andrew Huberman Sauna and Cold Plunge Active Recovery

On Tuesdays, rather than training, Huberman uses deliberate heat and cold exposure to aid recovery and build temperature resilience.

He alternates between 20 minutes in a hot sauna and 5 minutes in an ice bath/cold shower, repeating for 3-5 rounds.

The cardiovascular and metabolic benefits of this practice are well-documented in research.

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Heat exposure increases growth hormone, while cold exposure can boost metabolism and help with fat loss.

Key Takeaways

Some key takeaways and tips for putting this routine into practice:

  • Aim for consistency rather than perfection. If you have to miss or modify a workout, just get back on track the next week.
  • Emphasize proper form and technique to prevent injury. It’s better to lift lighter with good form than to ego lift.
  • Incorporate rest and recovery. This routine is intense, so prioritize good sleep, nutrition, and stress management.
  • Listen to your body. Scale workouts up or down based on your current fitness level and how you’re feeling.
  • Enjoy the process! Huberman clearly loves training. Find types of exercise you genuinely enjoy and the habit will be much easier to sustain.

FAQ

What is Zone 2 cardio?

Zone 2 cardio refers to low-intensity, steady-state cardiovascular exercise where you’re breathing faster than normal but can still maintain a conversation.

How much Zone 2 cardio should I do per week?

Huberman recommends aiming for 180-200 minutes of Zone 2 cardio per week.

How often should I train each muscle group for strength?

In Huberman’s routine, each major muscle group (legs, torso, arms) is trained once per week with a dedicated resistance training session.

What does Andrew Huberman do for exercise?

Dr. Andrew Huberman’s workout routine includes a combination of Zone 2 cardio (long endurance sessions like jogging or hiking), strength training (leg day on Monday, torso/neck on Wednesday, arms on Saturday), high-intensity interval training (HIIT) on Fridays, and active recovery with heat and cold exposure on Tuesdays.

What time of day does Huberman workout?

Huberman emphasizes training early in the morning for most of his workouts. He typically does his long endurance session on Sunday mornings, his strength training Monday, Wednesday, and Saturday mornings, and his HIIT session on Friday mornings. The heat and cold exposure session on Tuesday can be done at a flexible time.

Can I customize this workout routine based on my goals?

Absolutely! Huberman’s workout routine serves as a solid foundation for general fitness and health, but it can be adjusted based on your specific goals. If you’re focusing more on strength and muscle gain, you may want to increase the frequency or volume of your resistance training sessions. If endurance is your primary goal, you can incorporate more Zone 2 cardio or longer HIIT sessions.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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