Dr Andrew Huberman is a popular name in the health and fitness industries. He is a neuroscientist by profession but also inspires people through his physical fitness and workout journey.
Many people want to emulate his training program to enhance their fitness level, and if you are one of them, this article can help you.
In this blog, I’ve shared an 8-week workout routine inspired by Dr Andrew Huberman’s Foundational Fitness Protocol.
Dr Huberman exercises six times weekly, involving three cardio and three resistance training sessions.
He works on every fitness component to ensure he stays fit, strong, and productive. His cardio includes both aerobic and anaerobic workouts, and his resistance training includes exercises for every muscle group throughout the body.
Anyone who wants to be muscular, robust, and healthier can try the Huberman Lab workout plan for a few months. However, I suggest avoiding this regime if you’re a newbie or have some health issues.
Andrew Huberman Workout Plan to Get Fit and Strong
Days | Focus |
---|---|
Sunday | Endurance Training |
Monday | Resistance Legs Workout |
Tuesday | Recovery (Sauna and Ice Bath) |
Wednesday | Upper Body Strength Workout |
Thursday | Moderate Intensity Cardio |
Friday | High-Intensity Interval Training (HIIT) |
Saturday | Arms, Neck, and Calves |
Schedule A (Week 1-4)
Schedule A of the Huberman Lab workout plan involves performing 3-4 sets of 4-8 reps per exercise with heavier weights with 2-4 minutes of rest between sets. This schedule will help you enhance your lifting ability while building muscle mass.
Besides lifting weights, it also has three aerobic training sessions for improving cardiovascular fitness.
Day 1 – Endurance Training (Zone 2 Cardio)
Zone 2 cardio involves performing exercises at a low to moderate pace where you breathe faster than normal, typically at 60-70% of your maximum heart rate (MHR).
Exercise | Duration |
---|---|
Jogging | 20-30 minutes |
Bicycling | 10-15 minutes |
Elliptical Trainer | 5-10 minutes |
Rowing | 10-15 minutes |
Jumping Rope | 5-10 minutes |
You can also swim and hike if you train outdoors.
Day 2 – Resistance Legs Workout
Start your leg day with 10 minutes of warm-up workout. You can perform leg swings, lateral squats, quad stretches, back-and-forth lunges, and bodyweight squats to enhance blood circulation around your thighs and calves. Once you complete your warm-up, do the following exercises:
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Back Squats | Quads | 4 | 4-8 |
Leg Press | Quads | 3 | 6-8 |
Romanian Deadlift | Hamstring | 4 | 6-8 |
Standing Calf Raises | Calves | 4 | 6-8 |
Hip Thrust | Glute & Ham | 3 | 6-8 |
Day 3 – Recovery
Sauna and ice bath/cold shower.
Day 4 – Upper Body Strength Workout
Perform bodyweight push-ups, inverted rows, band pull-apart, pull-ups, and dynamic stretches to prepare your muscles for heavy lifting.
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Incline Bench Press | Chest | 3 | 4-8 |
Cable Crossover | Chest | 3 | 6-8 |
Deadlift | Back | 3 | 6-8 |
Seated Cable Row | Back | 3 | 6-8 |
Overhead Press | Shoulder | 3 | 6-8 |
Bent-Over Lateral Raise | Shoulder | 3 | 6-8 |
Jeff Cavaliere Neck Workout | Neck | – | – |
Day 5 – Moderate Intensity Cardio
Andrew Huberman performs 35 minutes of cardio at moderate intensity (75-80% of max heart rate) on his fifth day of the training program.
This cardio is usually faster but shorter than the endurance training that he does on day one.
His moderately paced cardio involves running, rowing, bicycling, jumping rope, stair climbing, and jumping jacks, which he prefers doing outside.
Exercise | Duration |
---|---|
Running | 15 minutes |
Jumping Jacks | 5 minutes |
Bicycling | 10 minutes |
Jumping Rope/Stair Climbing | 5 minutes |
Day 6 – High-Intensity Interval Training (HIIT)
Dr Huberman further accelerates his endurance level by integrating high-intensity interval training (HIIT) into his workout routine.
HIIT involves doing one or more exercises at a maximum heart rate (usually above 85%) with a short recovery time between rounds.
The high-intensity interval training has both pros and cons, so make sure you analyze them to decide whether it’s for you.
Here’s a 20-minute HIIT cardio:
- Exercise #1 Sprint
- 60-second sprint, 60-second rest
- 45-second sprint, 45-second rest
- 30-second sprint, 30-second rest
- 15-second sprint, 30-second rest
- 10-second sprint, 30-second rest
- 5-minute rest
- Exercise #2 Assualt Bike
- 1-minute work at max heart rate, followed by one minute of rest x 5 sets
Day 7 – Arms, Neck, and Calves
Start your seventh day with 10-minute warm-up exercises. You can do jumping jacks, burpees, mountain climbing, bicep curls, and tricep extensions with light weights.
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Weighted Bar Dips | Triceps | 3 | 6-8 |
Close Grip Bench Press | Triceps | 3 | 6-8 |
Weighted Chin-ups | Biceps | 3 | 6-8 |
Barbell Curl | Biceps | 3 | 6-8 |
Wrist Curl | Forearm | 3 | 6-8 |
Standing Calf Raises | Calves | 3 | 6-8 |
Athlean X Neck Exercises | Neck | – | – |
Schedule B (Week 5-8)
During this period, you’ll do 2-3 sets of 8-15 repetitions with moderate weight with 90 seconds of rest between sets. This rep range will help you bring out muscle definition and build a proportional physique.
Day 1 – Endurance Training
Exercise | Duration |
---|---|
Jogging | 20-30 minutes |
Bicycling | 10-15 minutes |
Elliptical Trainer | 5-10 minutes |
Rowing | 10-15 minutes |
Jumping Rope | 5-10 minutes |
Day 2 – Resistance Legs Workout
Increase your lower body temperature by doing the 10-minute warm-up I shared on the day in Schedule A, then perform the below exercises.
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Leg Extensions | Quads | 3 | 12-15 |
Hack Squats | Quads | 3 | 10-12 |
Leg Curls | Hamstrings | 3 | 12-15 |
Romanian Deadlift | Hamstrings | 3 | 8-10 |
Calf Raises | Calves | 3 | 12-15 |
Glute Ham Raises | Glute & Ham | 3 | 10-12 |
Day 3 – Recovery
Sauna and ice bath/cold shower.
Day 4 – Upper Body Strength Workout
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Landmine Press | Chest & Front Delt | 3 | 10-12 |
Seated Pec Deck Fly | Chest | 3 | 12-15 |
Close-Grip Pull-down | Back | 3 | 12-15 |
Bent-Over Row | Back | 3 | 8-12 |
Side Delt Raises | Shoulder | 3 | 10-12 |
Face Pull | Rear Delt & Upper Back | 3 | 10-12 |
Athlean X Neck Exercise | Neck | – | – |
Day 5 – Moderate Intensity Cardio
Perform exercises at 70-80% of your max heart rate. You can also replace any exercise you think isn’t suitable for you.
Exercise | Duration |
---|---|
Running | 15 minutes |
Jumping Jacks | 5 minutes |
Bicycling | 10 minutes |
Jumping Rope/Stair Climbing | 5 minutes |
Day 6 – High-Intensity Interval Training (HIIT)
Exercise #1 – Sprinting
- 30-second sprint, 60-second rest
- 15-second sprint, 45-second rest
- 15-second work, 45-second rest
- 10-second work, 30-second rest
- 10-second work, 30-second rest
- 5-minute rest
Exercise #2 Assualt Bike
- 1-minute work at max heart rate, followed by one minute of rest x 5 sets
- 5 minutes rest
Exercise #3 Rowing Machine
- 30-minute work at max heart rate, followed by 30-second rest x 5 sets
Day 7 – Arms, Neck, and Calves
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Overhead Triceps Extension | Triceps | 3 | 6-8 |
Triceps Kickback | Triceps | 3 | 6-8 |
Incline DB Curl | Biceps | 3 | 6-8 |
Hammer Curl | Biceps | 3 | 6-8 |
Wrist Curl | Forearm | 3 | 6-8 |
Standing Calf Raises | Calves | 3 | 6-8 |
Athlean X Neck Exercises | Neck | – | – |
Download The Andrew Huberman Workout Routine PDF
I highly recommend visiting Hubermanlab.com to learn more about this fitness regime and protocol. I’ve just shared his workout routine in this article, but Dr Huberman has explained everything in detail in his blog.