Andrew Huberman's Weekly Workouts for Muscle Growth and Strength 

Here's a detailed breakdown of the workout plan: **Sunday:** - Slow jog with hills, 75-90 minutes, optionally with a weight vest (8-10 lbs). **Monday (Leg Strength):** - Tib Raises: 2-3 sets, 6-10 reps. - Sled or Standing Calf Raises: 2-4 sets, 5-10 reps. - Lying Leg Curls: 2-4 working sets. - Glute Ham Raises: 2-4 sets. - Leg Extensions: 2-3 working sets. - Hack Squats: 2-3 sets. **Tuesday:** - Heat and cold exposure sessions. **Wednesday (Cardio or Torso Workout):** - Cardio: 25-30 minutes of running. - Torso: Overhead shoulder presses, dips, chins, neck training (2-4 sets each). **Thursday:** - Flexibility or rest day. **Friday (High-Intensity Cardio):** - Tabata sprints: 20 seconds on, 10 seconds off, 6-8 rounds. **Saturday (Small Muscle Groups):** - Biceps, triceps, rear delts, calf workout.

Detailed outline from Google's Bard AI: Here is the workout plan outlined in the video as a bulleted list: **Sunday:** * Goal: Endurance * Workout: 75-90 minute slow jog or hike with hills, nasal breathing encouraged. * Purpose: Improve cardiovascular health, mental resilience, and ability to endure long periods of work. **Monday:** * Goal: Train legs for strength and hypertrophy * Warm-up: 10-15 minutes * Workout: * Tib raises: 3 sets of 6-10 reps * Calf raises: 3 sets of 5-8 reps * Hamstrings: * Lying leg curls: 2-4 sets of 8-12 reps * Glute ham raises: 3-4 sets of 8-12 reps * Quads: * Leg extensions: 2-3 sets of 8-12 reps * Hack squats: 2-3 sets of 6-10 reps * Purpose: Build strong legs for improved athletic performance, longevity, and overall health. **Tuesday:** * Goal: Recovery and adaptation * Workout: * 20 minutes sauna (260 degrees Fahrenheit) * 3-5 minutes cold plunge * Repeat 2 more times * Purpose: Enhance recovery from leg workout, stimulate growth hormone and mood-boosting hormones, improve heat and cold tolerance. **Wednesday:** * Option 1: * Goal: Cardiovascular training * Workout: 25-30 minutes of running at a fast clip * Option 2: * Goal: Train torso (chest, shoulders, back) * Workout: * Overhead shoulder press: 2-3 sets of 8-12 reps * Ring dips: 2-3 sets of max reps * Chins (every other week): 3-4 sets of max reps * Neck exercises * Purpose: Maintain cardiovascular health, build upper body strength, and improve posture. **Thursday:** * Option 1: Repeat Wednesday's cardio workout * Option 2: Repeat Wednesday's torso workout **Friday:** * Goal: High-intensity interval training (HIIT) * Workout: * Assault bike: 20 seconds on, 10 seconds rest for 6-8 rounds * Band-assisted jumps: 3 sets of max reps * Purpose: Increase VO2 max, improve muscle fiber recruitment, and indirectly target leg muscles. **Saturday:** * Goal: Train smaller muscle groups * Workout: * Biceps: 2-3 sets of 8-12 reps * Triceps: 2-3 sets of 8-12 reps * Rear delts: 2-3 sets of 8-12 reps * Tips and calves: 2-3 sets of 10-15 reps * Purpose: Maintain muscle balance and definition. **Notes:** * This is a general outline and can be adjusted based on individual needs and preferences. * It is important to listen to your body and take rest days when needed. * Proper form is essential to avoid injury. * Consult with a healthcare professional before starting any new exercise program. googleusercontent.com/youtube_content/1

This in one video is why everyone is confused and literally feel like giving up. Lift heavy stuff…eat clean healthy stuff…move daily and sleep well.

Congrats to this guy for having 180 minutes on a Tuesday to sit around.

Definitely not a family man. I appreciate his level of expertise and look to his research for advise on many topics. He’s pretty accurate and up to date. But he’s very self focused. It wears on me.

Spot on about the 25/30 min starts to feel good

Every time I hear Andrew, I learn something good to know.

Do your cardio MWF and TTh do Push Ups, Squats, Pull Ups(rows), Overhead Press and some abs (Roman sit ups). Stretch and foam roll.

Anyone else feel completely overwhelmed by listening to this?

SUNDAY - MOVE OUTDOORS - Slow jog with weight vest 75-90min Alternatively: - Heavy pack hike 3-4hrs MONDAY - LEG WORKOUT/LOWER BODY STRENGTH 50min Warm Up then 2 (occasionally 3) hard sets, 2 exercises per muscle group - Tib Raises: 10 rep warm up then 6-10 reps x 3 sets (per side) - Sled or Standing Calf Raises: 10 rep warm up then 6-10 reps x 2-4 sets (per side) - Lying Leg Curls: 2 rep warm up then 6-10 reps x 2-4 sets - Glute Ham Raises: warm up then 6-10 reps x 2-4 sets - Leg Extensions: warm up then 6-10 reps x 2-3 sets - Hack Squats: warm up then 6-10 reps x 2-3 sets TUESDAY - HEAT & COLD EXPOSURE WEDNESDAY - CARDIO - RUNNING OR TORSO & NECK 25-30min running at a steady pace. If legs are still sore then instead do the following torso strength workout: - Overhead Shoulder Press: warm up then 6-10 reps x 2-3 sets - Ring Dips: warm up then 6-10 reps x 2-3 sets - Chin Ups (Slow): 6-10 reps x 3-4 sets or max reps - Neck Side Curls: Plate on side of head, lying on bench - 10-15 reps per side - Neck Rear Curls: Lying on stomach, plate on back of head, doing head raises THURSDAY - RUNNING OR TORSO If the running was performed the day before (Wednesday), then Thursday is dedicated to performing the Torso workout. Alternatively, if the torso workout was performed the previous day, then he does the running workout today. FRIDAY - INCREASE V02 Max Approx. 3 min warm up with 12min training. The goal of this session is to get the heart rate as high as possible as fast as possible. Assault Bike: 20 Sec working 10 sec rest x 6-8 sets He also does: - Jumping Squat against a resistance band SATURDAY - SMALLER MUSCLE GROUPS Performs exercises that specifically target the Biceps, Triceps, Rear Delts, Tib and Calfs

Deejm my boy got this locked in. I just adore Andrew. Could listen to him all day. But I won’t cause I’ve got my own workout schedule. 🎉

Same feeling man! My body adapts after 20 mins and it's so fun after that 20 mins threshold!

He's also on GH.

I'll come back to this one when I have time and money. Can't do this at zero

So many complainers in this comment section. Take responsibility for the life that you created, wake up earlier, stop watching television, stop playing video games, stop wasting time on social media and you’ll be amazed at how much time you have to devote to things like Andrew is talking about. There’s a reason you don’t have what you want, and it’s revealed in the way that you interact with a video like this.

Tim Ferris is looking at him like he loves him and hates him at the same time 😂

This guy sure does have a lot of spare time on his hands.

Do bouldering for 1hour(ish) then do weight lifting & a row session for 1 hour Monday. Thursday same. Surfing as much as possible in between. My work makes me walk 20km Monday, weds and Thurs. Tbh I'm not sure what I'm doing most the time i just do workouts I enjoy. I'm losing weight now I watch what I eat. Try and eat as healthy as I can with only a few little treats. Stopped drinking & smoking. I'm feeling good and maybe I'll learn more as I go but for now don't fix what ain't broke.

Ryan Humiston is a beast and I follow his PPL program. Works wonders for me

My big question here is how are his muscles growing or even maintaining for that matter? His episode with Andy Galpin highlights at least 10 working sets per muscle group per week otherwise you’re losing muscle mass. I love that in this clip here he doesn’t sound so strict on those principles but I wonder if he’s missing gains. Not sure if that’s even a real goal of his but just a thought as someone who is aiming for Hypertrophy

if you want stronger legs, and place strength as the reward; would it not be more motivating to make the leg work the cue for dopamine rather than the reward feeling strong?

thank you brother for your awesome training tips. I love this training and using hot and cold takes it to the next level.

I'm missing flexibility and core stuff? Also leg day the day after a long run?

This is possible if you’re single OR if you and your partner have the exact same interests

Olympians train every day. Through soreness, the body will learn to recover and adapt.

Nice. I think ill stick to my 1 hour daily walks 😂

This is the way 🔥🔥🔥

Just a correction he is not training TIPS, he's training TIBs (tibialis)

Doing all this you must have few hours of work, multiple people working for you (cooking, cleaning, laungardening, childcare, house maintenance, gardening...) Kids probably are asking who is he :)

DR . STRANGE !!!!

tks team

Hey, thank you so much for sharing your knowledge. I have a question you (or someone) might help me with. I'm working for a hyperthopy mesocycle with legs emphasis. But i want to keep my VO2 max at his level and don't want to kill my gain at the same time (alot of controvertial these days...) I was wondering if, after a leg weight training i do a session of 3 to 4 sets of sprints (30 sec on the bike or assault bike with 2 mn rest between each sets) ? Considering that the time of activation and the intensity is pretty close to a set of lifting (of course the quality of contraction would not be the same) and the amount of sets stays pretty low (so doesn't accumulate to much fatigue). I'm trying to find a balance between all these extreme opposite ideas you can find on the net. Thanks!

Does watching a marathon of COPS count as cardio??

i felt his testosterone from three videos away

Glad he mentioned training back every second week cause genetically his back muscles grow fast, that happens to my arms so much that I look so out of proportion so I just stopped doing arms and used all the secondary muscle exercises for back and chest as my arm workout and that really works for me, my chest is the opposite, it sucks and takes lots more work, I’m sure it’s because my triceps shouldn’t belong to my body and just dominate and don’t allow my chest to work 😂

Back and forth from hot to cold, but wont you get sick... lmao. The amount of times I hear this on a weekly bases going out in the summer heat and back into a 0 degree freezer. I havent been sick in about 8 yrs.

What do dips really target and how can I do them without targeting shoulders and delts

I love Andrew Huberman but to be honest, I'm not impressed with his workout program. There are better programs to maintain or build muscle and strength. For most people 2 or 3 days of full body strength and 1 or 2 days of zone 2 and 5 cardio is already very effective. Again, I'm not a hater, I just think there are better workout programs.

Sauna to cold plung like 3 times sounds like torture probably helps with endurance as well as recovery

Not everyone can follow this routine because they have 8 to 4 jobs, with households, kids, dogs etc.

Too many exercise is not enough specificity on reps and sets. I just do five sets of five reps in five big workouts. Bench press, shoulder press, leg press, or squat, dead lift, bent over rows or pull ups/lat, pull downs.

Exhausting…because it’s complex. I’m just happy doing 60-90 min of yoga everyday..😅

Are we suppose to believe that dude in the video thumbnail used Huberman's workout routine and made that transformation? Because i feel like that a photo is actually unrelated and was used as clickbait.

Mike Mentzer Smiles.

What train template / idea would be best for 3_4 dsys ler week for longevity and still to loose fat and build muscle

I don't understand why can't people just write this down on a chart or something and then show in the video on the side ...or this is very overwhelming

K when do I stick Zone 2 in all of this?

To be honest I love his knowledge and tips for improving cognitive health and routines for sleep and other healthy benefits, however, I personally do not like his approach in training, it might work wonders for him but I find it complex and nit enjoyable.

But I want to ask why and whatever answer you give like better thinking than I ask why and if you say it is for better old age than I'm gonna ask why and I wanna know what's the big picture, what's the big goal?

4:41 "I want strong legs, I want a strong body." Mission accomplished, Sir! 🫡

Is this stuff for regular humans?

260!?! Then to a cold exposure. Can that mess with your heart?

Isn't it a bit counter-productive to do a strong leg day after a 90min run on the legs? I mean at least sub optimal, no?

I believe it’s very important to train the core but nothing is mentioned about this?

This is amazing

Is this program good for beginners too??

Anyone got a plan when you work 2 jobs and gave 3 athletics kids who are involved in activities nearly every night. Me telling the wife that I’m going out to workout when there’s an agenda everyday doesn’t work very well. How about a real life activity plan that is Uber efficient

Just two Training days a week? (Torso and legs)

Hearing Gluten Ham raises just makes me hungry

Shock the body but do it with consistency 👍💪

water boils at 212 F, why would you go at 260?

This builds muscle for people on TRT need to do more heavy lifting for a normal person

8:05 that happens to be my legs lmao 😫

I walk, sleep, and do everything with a 120 lbs bag. It’s called my fatness.

Remember guys, Rome wasn’t build in a day. He didn’t started this on his first day of gym.

Andrew, I learn scads from you! Please, can you do something to fill in the gaps on regaining strength after an extended fast? Coming back from a 34 day water-only seems slower this time. It's been nineteen days since I broke the fast. I began going back to the gym as soon as possible, walking, sunlight, some supplements, very good diet, but my leg muscles are still weak.

What is sounds like when it is your job to work out.

It's "weekly", not "weakly" workout plan.

So no cold shower after lifting? In another vid he says he does that..

Skin cancer being outdoors so much../

Question why when l follow a carnivore diet and leg press 675lbs try to rep 10-15 3 to 4 sets of leg press. my legs are sightly stiff but not sore? I was curious why they’re not sore the next day.

Yeah so start your day with 5 hours of hiking..... wtf is this lol

This is great if working out is your full time job 😅

So just do kettlebells... got it

Did he say 260 degree sauna!? That’s slow cooking!

Subtiles please

Bro doesn’t squat?? PASSSSSSS

How does Huberman get-out in the sun so much, yet has no tan on his face?

I love these clickbait thumbnails. This guy did not look like that with this program without gear. This looks like a 5-10 year natural lifting body

Listening to this training I Am thinking 1) this guy doesn’t have children. If I could sleep 6-7 hours of uninterrupted sleep, I could follow a similar routine as well.

From Neuroscientist to Know-it-all ! ROKET SCIENCE NO?

How about we all simply follow some type of a classic workout ...to be churned for the rest of our lives. Take all the guess work out of the equation. I am glad he loves to train legs.

Kinda like mentzer method

TRT😊

😊

6:00 260 F for sauna isnt dangerous?

I think he’s full of it most of the time v

I do sauna every single day for 10-15 mins max. 20 mins three times a day?? Naaaah bro

Man, isn't it boring to live like this?

Who is the shirtless man in the preview

"Mor-Tal-UP!"

AI right here ...all man made this clip..

Neuroscienctist but definitely guessing his way with training..atleast his idea is to get some sort of exercise...

Think Andrew needs to have a night out now and again.

Wow! This is completely not doable. I have kids and not reasonable for those with kids or at least for those who actually want energy for spending time with their kids.

AMericans love terminologies and fancy things to say lol

You may feel good, I can't say or know how you feel, but you definitely don't look as healthy as your complex routine 🤷🏻‍♂️

This is what’s called; Making things way too complicated

Ja tyhle vase rady nepotrebuju... Zamerim se na sebe, hned jak opustime vsichni tohle vezeni... Fakt nepotrebuju vase rady..

The guy in the blue shirt, he is speaking to. Clearly doesn’t train…