Andrew Huberman's Weekly Workouts for Muscle Growth and Strength

Dr Andrew Huberman In this Recap talks about his weakly workout plan in details & why is it optimal for hypertrophy, strength & overall aesthetic.


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Dr. Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. He discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
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Supplements Andrew Huberman Recommends
For Sleep :

For Testosterone Boost Naturally :

For Mood enhancing/Antidepressant :

For Fertility (having kids) and better libido :

Tags :

#andrewhuberman #neuroscience #hubermanlab #buildmuscle #strength

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[benjaminpfundstein]

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.

[etzio]

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.

[JamesGettingFit]

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

[FN-Alpha-YT]

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. 🎉

[HaHa-gyvg]

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.

[MrMooney]

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

[dhruv]

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

[damonphalin]

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.

[levo]

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

[rrfox]

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

[krpsreq]

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!

[mariafurlong]

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.

[lifetogether]

Anyone else feel completely overwhelmed by listening to this?

[newoization]

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

[NAKMUAYACADEMY]

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

[davidintili]

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

[jetskiwillywilly]

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

[davidhertl]

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

[teskio]

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

[RedGoobler]

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