Andrew Huberman’s full training routine

Sunday: 60-75 minutes of jogging in zone 2. Endurance training. Alternative: 2-3 hour hike. Instead of extending time, you can add a weight vest to make it harder.

10 minute warmup. 50 minute work

Monday: Legs. 10 minute warmup. 50 minute workout. 2 exercises per muscle group. Andrew doesn’t squat or deadlift.

Tuesday no workout. But hot-cold protocol. Recovery. 3-5 rounds, heat 20 minutes, cold 5 minutes.

Wednesday: Torso. push-pull on the same day. Alternation (supersets). +neck training.

Thursday: 5-10 minute warmup. 35 minute 75-80% of all out run. Alternative: Fast walking, stairs, jumping jacks, jump rope.

Friday: Get high heart rate. 20-30s sprint or bike or row as powerful as possible, 10s rest. 8-12 rounds. Alternative: HIIT workout

Saturday: arms, calves, neck. Dip, chin up, incline curls, kickback, overhead extension.

Baseline: 1x long endurance, 1x short endurance, 1x sprint, 1x legs, 1x torso, 1x smaller muscles

For resistance exercise, he does a cycle. Cycle Part 1: Heavy Weight. 3-4 weeks. 4-8 reps. 3-4 sets. 2-4 minute rest.

Cycle part 2: Moderate weight. 3-4 weeks. 8-12 reps. 2-3 sets. 90 second rest.

Physiological sigh between sets. Focus on the muscles you want. Move weight for strength or challenge muscles for hypertrophy during sets.

3-5 minutes of slow breathing after workout.

Do short, repeated bouts of static stretching throughout the day.

He starts his week on Sunday but you can change it however you want.

Don’t exercise when you’re sick.

Supersets or exercise push then pull

Day 2 and 5 need recovery