8-Week Workout Plan Inspired by Andrew Huberman Fitness Protocol (with PDF)

Andrew Huberman Workout Plan

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

DaysFocus
SundayEndurance Training
MondayResistance Legs Workout
TuesdayRecovery (Sauna and Ice Bath)
WednesdayUpper Body Strength Workout
ThursdayModerate Intensity Cardio
FridayHigh-Intensity Interval Training (HIIT)
SaturdayArms, Neck, and Calves
Andrew Huberman Workout Split

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).

ExerciseDuration
Jogging20-30 minutes
Bicycling10-15 minutes
Elliptical Trainer5-10 minutes
Rowing10-15 minutes
Jumping Rope5-10 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:

ExerciseTarget MuscleSetsReps
Back SquatsQuads44-8
Leg PressQuads36-8
Romanian DeadliftHamstring46-8
Standing Calf RaisesCalves46-8
Hip ThrustGlute & Ham36-8

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.

ExerciseTarget MuscleSetsReps
Incline Bench PressChest34-8
Cable CrossoverChest36-8
DeadliftBack36-8
Seated Cable RowBack36-8
Overhead PressShoulder36-8
Bent-Over Lateral RaiseShoulder36-8
Jeff Cavaliere Neck WorkoutNeck

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.

ExerciseDuration
Running15 minutes
Jumping Jacks5 minutes
Bicycling10 minutes
Jumping Rope/Stair Climbing5 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.

ExerciseTarget MuscleSetsReps
Weighted Bar DipsTriceps36-8
Close Grip Bench PressTriceps36-8
Weighted Chin-upsBiceps36-8
Barbell CurlBiceps36-8
Wrist CurlForearm36-8
Standing Calf RaisesCalves36-8
Athlean X Neck ExercisesNeck

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

ExerciseDuration
Jogging20-30 minutes
Bicycling10-15 minutes
Elliptical Trainer5-10 minutes
Rowing10-15 minutes
Jumping Rope5-10 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.

ExerciseTarget MuscleSetsReps
Leg ExtensionsQuads312-15
Hack SquatsQuads310-12
Leg CurlsHamstrings312-15
Romanian DeadliftHamstrings38-10
Calf RaisesCalves312-15
Glute Ham RaisesGlute & Ham310-12

Day 3 – Recovery

Sauna and ice bath/cold shower.

Day 4 – Upper Body Strength Workout

ExerciseTarget MuscleSetsReps
Landmine PressChest & Front Delt310-12
Seated Pec Deck FlyChest312-15
Close-Grip Pull-downBack312-15
Bent-Over RowBack38-12
Side Delt RaisesShoulder310-12
Face PullRear Delt & Upper Back310-12
Athlean X Neck ExerciseNeck

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.

ExerciseDuration
Running15 minutes
Jumping Jacks5 minutes
Bicycling10 minutes
Jumping Rope/Stair Climbing5 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

ExerciseTarget MuscleSetsReps
Overhead Triceps ExtensionTriceps36-8
Triceps KickbackTriceps36-8
Incline DB CurlBiceps36-8
Hammer CurlBiceps36-8
Wrist CurlForearm36-8
Standing Calf RaisesCalves36-8
Athlean X Neck ExercisesNeck

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.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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