Andrew Huberman’s Weekly Training Routine

Tim FerrissJuly 31, 202613m

Topics16

Current Weekly Training Split0:00 Leg Training Exercises0:30 Belt Squat Technique and Benefits1:01 Recovery and Rest Day Protocol1:31 Push-Pull Training Day2:01 Torso Workout Philosophy2:30 Weighted Dips and Back Training3:31 Neck Training Protocol4:30 Benefits of Neck Training5:30 Core and Lower Back Training6:31 High-Intensity Cardio Day7:00 Sprint Training Variations10:00 Shoulders and Arms Training10:30 Long Slow Movement Day11:00 Weekly Training Overview11:30 Importance of Compound Movements12:00

In a Nutshell

Huberman trains legs once weekly to failure with extensions, curls, and belt squats, followed by a rest day with optional zone 3-4 cardio. The rest of the week cycles through a torso workout (chest, back, neck), high-intensity intervals, shoulders/arms, and a long slow outdoor session on Sunday. The split delivers six short, intense sessions per week while prioritizing compound lifts, neck strength, and recovery at age 50.

AI-Generated Notes

These notes were generated by AI and may contain inaccuracies.

The training split follows the same structure that has been used for years. Monday or Tuesday is designated for leg training, with flexibility built into the schedule. The leg workout includes calves, hamstrings, and quads, with possible direct glute training. Typically two to three warm-up sets are performed, followed by two hard sets to failure. If training with a partner, assisted reps may be incorporated.

Quads are trained with two working sets of leg extensions after the warm-up sets. Lying hamstring curls are performed to failure. Belt squats are the favorite movement, with a Pitch Shark machine being used. The belt squat machine eliminates the need to load the shoulders. Rogue also offers a fan-based belt squat option, and Sorinex has another variation available.

Belt squats require some adjustment time as the padding may initially feel uncomfortable against the hips, which can be addressed by placing a towel for comfort. Westside Barbell practitioners commonly used belt squats with heavy loading. Marching with the belt squat builds stabilizing muscles and provides an intense cardio workout by adding a couple plates per side and marching while lifting the knees, which becomes unsustainable after approximately one minute.

The leg workout sequence consists of leg extensions, leg curls, belt squats, and potentially a couple work sets of hack squats.

The day after leg training is always a rest day due to the intensity of proper leg training. Ideally, sauna and cold exposure would be incorporated on rest days. The subsequent day requires assessment of systemic exhaustion and whether the nervous system requires two days off after leg training. If the leg session was particularly intense, 20-30 minutes of cardio is performed, typically a run at zone 3-4 intensity rather than an all-out effort or zone 2 pace.

A push-pull workout follows, consisting of chest and back training along with neck work. A four-way neck machine from Hammer Strength is used for neck training. The physics and geometry of equipment matter significantly, particularly for exercises with injury potential. Neck training should be performed slowly, especially for beginners, avoiding high-velocity movements.

The chest and back workout is approached as a torso workout rather than separate body parts, focusing on posture and strength rather than bodybuilding. The workout includes pushing movements such as low incline press and fly-type movements, or alternatively just low incline bench press. Two to three warm-up sets precede two to three work sets performed to failure in the 5-12 repetition range.

Sign in to read the full notes

Get access to AI-generated notes, topic timestamps, and more.

Andrew Huberman’s Weekly Training Routine

Current Weekly Training Split00:00

Leg Training Exercises00:30

Belt Squat Technique and Benefits01:01

Recovery and Rest Day Protocol01:31

Sign in to read the full notes