The workout schedule of Andrew Huberman he described on The Tim Ferris podcast is what will be discussed below. But first, let me introduce you to our section: Do it like a Pro!

Welcome to our new section where we discuss high-performance individual’s tools, habits, schedules, productive tips, exercise schedules, and whatever can optimize your performance and well-being. The knowledge is out there and it doesn’t need to be created again. We just need to stand on the giants’ shoulders.

And this is what this section is about. Incorporating in our lives top performers’ tools so it would not be needed to discover them the hard way.

Andrew Huberman Workout Schedule – Do it like a PRO!

This article is for busy people with hard professional goals who want to stay fit and healthy at the same time.

So what do those people need? A well-rounded approach that can lead to remarkable results.

Just like the neuroscientist Andrew Huberman, who has designed a weekly workout program tailored to his needs and goals. In the same way, you too can create a personalized routine that aligns with your aspirations and preferences.

In this fast-paced world, finding time to take care of our bodies and minds is essential. Huberman’s workout program encompasses a diverse range of activities, from endurance training and strength exercises to cardiovascular workouts and heat and cold exposure. Each element serves a specific purpose, contributing to overall fitness and vitality.

Whether you aim to enhance cardiovascular endurance, build strength, achieve a balanced physique, or simply experience the benefits of spending time in nature, crafting a workout program that suits you is the key to success.

Remember, exercise is not a one-size-fits-all endeavor. It’s about understanding your unique needs and crafting a routine that sparks joy, challenges your body, and lift up your spirit.

Let’s go!

Weekly Workout Schedule of Andrew Huberman

Monday – Leg Day

– Exercises:

1. Tib Raises – 3 sets of 6 to 10 reps per tib.
2. Calf Sled or Standing Calf Raises – 2 to 4 sets of 5 to 8 reps.
3. Lying Leg Curls – Targeting Hamstrings.
4. Glute-Ham Raises – Targeting hamstrings and glutes.
5. Leg Extensions – Isolating quadriceps.
6. Hack Squats – 4 sets.

– Intensity: Moderate to high intensity; using weights to promote strength and hypertrophy. (10 minutes of warm-up and about 60 minutes of training)

– Benefits: A workout that develops lower body strength, builds muscle mass in the legs, and improves overall leg aesthetics and functionality.

Tuesday – Heat and Cold Exposure

– Activity: Sauna and cold plunge. (Not a workout but an essential recovery)

– Sauna: Spending time in the sauna for 20 minutes with temperatures up to 260°F (127°C).

– Cold Plunge: Taking 3-5 minutes in a cold plunge or cold water immersion

(Repeating this 20min sauna / 5min cold plunge 3 three times)

– Benefits: A protocol that is designed to amplify growth hormone and stimulate a bunch of positive, mood-promoting hormones. Heat exposure can promote heat shock proteins, improve blood flow, and aid in recovery. Cold exposure can reduce inflammation, enhance immune function, and boost mood.

Note I: During these times, Andrew is listening to books, thinking, and putting this time to use.

Note II: Check cold exposure and heat exposure protocols as described on the Huberman Lab.

Wednesday – Cardiovascular Training

– Activity: Running for approximately 30 minutes. (Usually in the morning to “get it done”)

– Intensity: Steady-state running to cover as much distance as possible.

– Benefits: Enhances cardiovascular endurance, burns calories, and supports overall heart health.

Thursday – Torso Strength Training and Neck Work

– Exercises:

1. Overhead Shoulder Presses – Building shoulder strength and stability.
2. Ring Dips – Engaging the chest, triceps, and shoulders.
3. Pull-Ups with Slow Eccentric Movements – Strengthening the back and biceps.
4. Neck Training – Targeting the neck muscles for improved spinal health and posture.

– Intensity: Moderate to high intensity; focusing on controlled movements for muscle engagement.

– Benefits: Develops upper body strength, improves shoulder stability, and enhances neck muscle strength for better posture.

Friday – High-intensity interval Training (HIIT)

– Activity: Sprints on an Assault Bike

– Protocol: 20 seconds of intense effort followed by 10 seconds of rest, repeated for 6 to 8 rounds.

– Benefits: The idea is to get that VO2 max up. Also, HIIT improves cardiovascular fitness, burns fat, and activates fast-twitch muscle fibers.

Saturday – Small Muscle Groups

– Exercises: Targeting smaller muscle groups like biceps, triceps, and rear delts.

– Additional Tib and Calf Work: Lighter intensity compared to Monday’s leg day, likely focusing on muscular endurance.

– Benefits: Strengthens and tones smaller muscle groups for balanced development.

Sunday – Endurance Training

– Activity: 90-minute to 3-hour hike. The goal is to engage in long outdoor activities.

– Intensity: Moderate to high intensity, depending on the terrain.

– Benefits: Improves cardiovascular health, endurance, and mental clarity.

Note: Hiking can also offer the benefits of spending time in nature and reducing stress.

Throughout the week, Huberman incorporates various forms of exercise, including strength training, endurance training, cardiovascular training, and high-intensity intervals. He also integrates heat and cold exposure for additional health benefits. You can say that his program is well-rounded, targeting different muscle groups and energy systems to promote overall fitness, strength, and well-being.

A “Never Skip the Leg-day” Program

This excerpt from Andrew Huberman’s exercise program schedule highlights the strategic approach to training the legs indirectly. After targeting the legs on Monday with specific exercises, the program aims to maximize protein synthesis and recovery for the leg muscles. Contrary to the misconception that muscles need to be worked every 48 hours, Andrew emphasizes a different approach.

By spacing out the leg day and engaging in other activities throughout the week, such as Friday’s sprint workouts on the bike or field, the quads, calves, and hamstrings remain engaged and “online” for hypertrophy. This means that the leg muscles continue to benefit from protein synthesis and growth even after the initial leg day session.

Most importantly Huberman’s program ensures optimal muscle development while allowing time for rest and variety in workouts. And this is because he understands the body’s recovery and protein synthesis processes. Imagine that one day of his schedule is just for heat/cold exposure.

Your Takeaway from Huberman’s Exercise Schedule

Please remember that this is Andrew Huberman’s specific routine tailored to his needs and goals. It may not be suitable for everyone. individual fitness programs should consider factors such as fitness level, health status, and personal preferences.

Disclaimer time! If you’re considering starting a new exercise regimen, seek guidance from a qualified fitness professional.

However, there are plenty of reasons to create your own training schedule. So, create a balanced program based on your needs to enjoy several benefits:

Physical Health and Fitness

Following a structured exercise program can improve overall physical health and fitness. This program likely targets different aspects of fitness, such as cardiovascular endurance, strength, and flexibility, to ensure a well-rounded approach to staying in shape. And this is what Andrew Huberman is trying to achieve weekly.

Mental Clarity and Focus

Regular exercise has been shown to have positive effects on cognitive function, memory, and mental clarity. Engaging in activities like hiking and cardiovascular training can help you stay mentally sharp and focused on your goals. Huberman benefits from enhanced mental sharpness, that supports his research and other professional endeavors.

Strength and Muscle Development

What are your strength goals? What muscles seem to be weak and affect your overall performance, posture, or even confidence? Strength training is effective for building muscle mass and increasing overall strength. This can be beneficial for both functional purposes and aesthetics. So, find your strength goals and create your schedule around them.

Endurance and Stamina

Include endurance activities like hiking and running to build endurance and stamina. This can be especially relevant for someone with a busy lifestyle, as increased stamina can help you sustain high energy levels throughout the day. Andrew includes this in his schedule since can help him sustain high energy levels throughout his busy days.

Fat Loss and Body Composition

High-intensity interval training (HIIT) and cardiovascular exercises are known for their ability to burn calories and support fat loss. If maintaining a lean body composition is one of his goals, these activities would be beneficial.

Heat and Cold Exposure Benefits

Incorporate heat and cold exposure. Using the sauna and old plunges can have potential health benefits. Heat exposure can trigger the production of heat shock proteins, which aid in cellular repair and stress adaptation. Cold exposure, on the other hand, may reduce inflammation and improve recovery. Dr. Huberman has mentioned several times the benefits of heat and cold exposure. Indeed, those are some of the core topics of his podcast when it comes to optimizing performance.

Balanced Approach

Create a program that offers a balanced approach to overall health. Include various forms of exercise to target different muscle groups and energy systems, promoting comprehensive physical fitness. In the same way, the workout schedule of Andrew Huberman appears to have a holistic cover of fitness aspects.

Baseline

In conclusion, the workout schedule of Andrew Huberman serves as a valuable blueprint for busy individuals with ambitious professional goals. If you seek to maintain your health and well-being while staying “busy”, here is your recipe. Indeed, from endurance training and strength exercises to cardiovascular workouts and heat/cold exposure, each component is strategically designed to optimize physical and mental performance.

Above all is tailoring a routine that aligns with your goals and preferences. This is the key!

So, do it like a PRO!

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