Andrew Huberman’s Weekly Training Routine
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.
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.
Weighted dips are performed with a weight vest or chains, viewed as an "upper body squat." Dips are followed by rowing movements, typically low rows or one-arm dumbbell rows. Chinning movements are incorporated, with chins sometimes performed first due to the psychological aspect of tracking repetition capacity.
A Nautilus pullover machine from 1976, one of only two remaining units, was recently acquired based on Dorian's training preferences. Heavy rowing provides incidental forearm training.
Neck training follows the main workout, using either the four-way neck machine or a plate wrapped in a towel on a bench. Jeff Cavalier's video demonstrates plate-based neck training technique. Proper form requires nasal breathing throughout, maintaining the tongue on the roof of the mouth, and avoiding chin protrusion during lateral movements to prevent jaw clicking and potential disc slippage.
Neck training consists of two to three work sets per side, though not trained to complete muscular failure like other body parts.
Neck training provides strength and stability benefits as the upper spine, potentially preventing shoulder issues despite having long arms which typically predispose individuals to rotator cuff problems. No direct rotator cuff work is performed.
From an aesthetic perspective, proper neck development creates proportional appearance where the neck aligns with the outer jawline when viewed head-on.
Core work includes hanging from a bar for L-sits, with pikes performed as an alternative when L-sits have been practiced frequently. Five sets of five pikes involve raising ankles to hands with controlled descent, followed by L-sits when possible. Three to five sets are typically performed.
Lower back training uses a 45-degree hyperextension machine without training to failure. Strengthening spinal erectors improves posture and injury resistance. The complete torso workout takes approximately one hour.
The following day focuses on high-intensity cardio at maximum heart rate, typically performed on an Airdyne bike. Any cardio modality can be used provided it avoids injury risk. The workout structure involves 30 seconds on, 30 seconds off intervals, or sprint variations such as 400-meter track intervals with walking recovery laps. The key requirement is applying maximum effort without injury risk.
Sprint workouts can be performed outdoors when possible, on a rower, or using any modality allowing near-all-out or all-out effort. The assault bike provides additional lat work as a secondary stimulus following chest and back training, though upper body fatigue occurs faster than lower body fatigue during high-intensity intervals.
Shoulder and arm training includes pressing movements for shoulders, with limited emphasis on lateral raises. Bicep training consists of couple work sets of regular curls, incline curls, and hammer curls. Tricep work includes overhead extensions targeting the long head and bench dips. The bench dips provide additional chest and back stimulus despite not being an all-out session.
Sunday typically involves long slow movement outdoors, which could include walking, hiking, rucking while listening to podcasts, jogging in sand, or long bike rides. The workout emphasizes mental stimulation and provides a positive transition into the work week. The challenge lies in maintaining the slow pace rather than increasing speed.
The program results in six workouts per week, with some sessions being very short. Resistance training workouts typically conclude within an hour unless equipment access creates delays. At age 50, continued strength gains are achieved without excessive progression.
Compound movements are essential rather than relying solely on isolation exercises. While isolation movements like leg extensions and leg curls can be performed to failure, compound movements such as hack squats and belt squats must also be included. The Yates training approach incorporates substantial compound movements rather than isolation-only training.
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