Neuroscientist Andrew Huberman follows a surprisingly uncomplicated weekly workout plan consisting of three strength sessions, three cardio workouts, and daily walking, according to an interview with Men’s Health. Despite widespread assumptions that the popular podcast host relies on complex physiological protocols for fitness, his actual routine centers on maintaining basic athletic capacity and muscle mass as he enters his 50s.
Andrew Huberman’s Weekly Workout Routine and Split
According to Men’s Health, Huberman’s weekly training split breaks down into a straightforward schedule designed for progressive overload and adequate recovery. His routine includes a long, slow run, a dedicated leg day, a recovery day, a torso day covering the chest, back, and neck, a 30-minute tempo cardio session, 30-minute high-intensity interval training (HIIT) Tabatas on an AirDyne, and a dedicated arms and shoulders session.
Complementing this schedule, supplementary details from the Huberman Lab outline a structured weekly endurance and resistance pattern. Sunday features long endurance activities like running, cycling, or swimming, while Monday focuses on leg resistance training utilizing squats, lunges, leg press, and calf raises performed for three to five sets of three to five reps, with three to five minutes of rest between sets. Wednesday targets torso and neck training through pull-ups, push-ups, rows, and neck exercises. Thursday introduces moderate-intensity cardio such as a brisk walk or light jog lasting 35 minutes, Friday involves sprints or cycling intervals for high heart rate peaks, and Saturday emphasizes upper body and assistance work.
Fitness Philosophy and Recovery Guidelines
Huberman’s core training philosophy, maintained for over thirty years, relies on training each muscle group directly once a week to allow sufficient recovery before the next cycle. In addition to gym sessions, he emphasizes non-exercise physical activity, stating to Men’s Health that individuals should “walk as much as possible every day” alongside performing two to four short bouts of mobility and flexibility work.
Pro Tip: When incorporating heat and cold contrast therapy into a fitness schedule, the Huberman Lab advises avoiding cold exposure immediately after resistance training to prevent interference with muscle adaptations.
Long-Term Athletic Goals
Turning 51 this year, Huberman continues to target specific performance milestones despite the physical differences from his youth. According to Men’s Health, his primary personal fitness goal is to “crack a sub-7-minute mile again.” He noted that while he ran cross-country in high school with a personal best of four minutes and 57 seconds, his current training focuses pragmatically on small, low-cost daily habits that yield outsized positive effects on long-term health.
Frequently Asked Questions
What are the core components of Andrew Huberman’s weekly workout plan?
According to Men’s Health and Huberman Lab guidelines, his weekly routine includes three strength training sessions, three cardio workouts, daily walking, and short mobility bouts, balanced with proper recovery days.
How does Huberman structure his resistance training?
Huberman trains each major muscle group directly once per week, utilizing conventional movements like squats, pull-ups, and presses structured around three to five sets of three to five repetitions.
Why does Huberman avoid cold exposure right after lifting weights?
According to the Huberman Lab, utilizing saunas or cold baths immediately following resistance training can disrupt normal cellular muscle adaptations.
Join the Conversation
How does your current weekly workout split compare to a minimalist, strength-and-cardio-focused routine? Share your thoughts or drop a question in the comments below!
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