What if I told you there’s a workout plan that can supercharge your strength, turbocharge your cardiovascular performance, and practically eliminate post-workout muscle soreness?
I’m talking about a scientifically designed workout protocol from Dr. Andrew Huberman, a Stanford neuroscientist revolutionizing fitness thinking.
Imagine a workout routine that builds muscle, enhances cognitive performance, and gives you a mental edge most gym-goers dream about.
After breaking down Huberman’s research, I can confidently say this is the real deal. In this post, I’ll show you exactly how his workout plan can transform your body and mind.
This guide is your blueprint for next-level performance.
Andrew Huberman’s Weekly Workout Routine
Sunday: Endurance Day
- Long, slow outdoor activity
- Options:
- 75-90 minute slow jog with hills (wearing 8-10 lb weight vest)
- 3-5 hours of hiking
- Focus: Mental endurance and low-intensity cardio
- Nasal breathing recommended
- Goal: Build overall endurance and mental resilience
Monday: Leg Day
Calf and Lower Body Workout
Warm-up: 12-rep and 8-rep sets
Specific Exercises:
- Tip raises (3 sets, 6-10 reps)
- Sled or standing calf raises (2-4 sets, 5-8 reps)
- Hamstring exercises:
- Lying leg curls (2-4 sets)
- Glute ham raises (3-4 sets)
- Leg extensions (2-3 sets)
- Hack squats (2-3 sets, heavy)
Total time: About 55-60 minutes
Goal: Lower body strength, hypertrophy, and systemic anabolic effect.
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Tuesday: Recovery and Adaptation
Huberman focuses on heat and cold exposure using a protocol designed to amplify growth hormones and stimulate positive mood hormones. The protocol consists of:
- 20 minutes in sauna (up to 260°F)
- 3-5 minutes in cold plunge
- Repeat the sauna and cold plunge cycle three times.
Wednesday: Cardiovascular or Torso Day
Huberman does one of two things:
Option 1: Cardio
- 5-minute warm-up
- 25-30 minutes of steady running
- Goal: Maintain cardiovascular fitness
Option 2: Torso Workout
This workout focuses on chest, shoulders, and back. Huberman performs the following exercises:
- Overhead shoulder presses (2-3 sets)
- Ring dips or dips (2-3 sets)
- Chins (max reps, slow eccentric movements)
- Huberman also trains his neck on this day.
Thursday: Flexible Training Day
- Can swap Wednesday’s workout based on recovery and schedule
Friday: High-Intensity VO2 Max Day
Short, high-intensity workout. Huberman aims for a 3-minute warm-up and 12 minutes of training designed to increase VO2 max. His preferred method is:
- Warm-up: 3 minutes
- Assault bike sprints Tabata-style HIIT (20 seconds on, 10 seconds off) for 6-8 rounds.
- High jumps with controlled eccentrics using a band for resistance.
- Training: 12 minutes
Saturday: Small Muscle Groups
Focus on:
- Biceps
- Triceps
- Rear delts
- Light tip and calf workout
Goal: Targeting smaller muscle groups, preparation for next week
Key Principles
- Prioritize leg training for cognitive and longevity benefits.
- In his training, Huberman aims for a mix of strength, endurance, explosiveness, and hypertrophy.
- He prefers compound movements over isolation exercises.
- Vary intensity and focus throughout the week.
- Huberman emphasizes that recovery is important, and he structures his workouts to allow for adequate rest.
Huberman’s 3×5 Workout Plan
Huberman experimented with a strength training protocol called the 3×5 protocol, which he learned about from Dr. Andy Galpin. He suggests adopting it for 8, 10, or ideally 12 weeks.
How to Implement the 3×5 Protocol
- Select 3-5 exercises per workout. This number of exercises applies, whether for a leg workout or an upper body muscle.
- Perform 3-5 sets for each of the exercises chosen.
- Do 3-5 reps for every set.
- Take 3-5 minute rest periods between each set.
Huberman notes that Dr. Andy Galpin recommends doing these workouts 3 to 5 times per week. However, Huberman suggests that people may find it difficult to train this frequently due to other commitments such as family, work, and sleep.
Therefore, he recommends training legs once or twice a week, and training an upper body muscle or muscle group once or twice weekly.
When Should You Do the 3×5 Protocol?
Huberman suggests incorporating the 3×5 protocol into any existing resistance training routine for 8 to 12 weeks. During this time, you should do all your sets for the muscle group you are training in the 3-5 rep range.
For example, if you are training legs, all leg exercises you do during that workout should be in the 3-5 rep range.
For smaller muscle groups, such as rear deltoids, neck, and calves, Huberman recommends using a slightly higher rep range of 5-8 reps instead of 3-5 reps.
He finds it challenging to fatigue smaller muscle groups adequately while maintaining good form with just 3-5 reps.
Benefits of Huberman’s 3×5 Training Protocol
- Increased strength.
- Improved cardiovascular training
- Reduced muscle soreness
- Improved mental focus
- Increased energy levels
- Greater ability to add muscle size when returning to hypertrophy-focused training.
Important Note: This workout plan is based on Huberman’s personal experience and Dr. Andy Galpin’s recommendations. Individual results may vary. It is essential to consult a healthcare professional before starting any new workout program.
Dr. Andrew Huberman’s Daily Routine
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University School of Medicine, follows a highly structured daily routine designed to optimize his energy, focus, productivity, and sleep.
Here’s a breakdown of his typical day:
Morning Routine
Early Wake-Up (5:30 – 6:30 AM)
Dr. Huberman wakes up naturally without an alarm. He believes waking up early helps regulate circadian rhythms and promotes energy and focus throughout the day.
Hydration and Electrolytes
Upon waking, he drinks two glasses of water , followed by AG1 by Athletic Greens and an electrolyte drink called LMNT. AG1 provides vitamins, minerals, and probiotics, supporting gut health, immunity, recovery, and energy.
Yoga Nidra (10-35 Minutes)
This relaxation practice, also known as “yogic sleep,” involves guided body scans and visualizations. It helps Dr. Huberman start his day feeling refreshed and can be particularly beneficial when he hasn’t had a restful night’s sleep.
Yoga Nidra can increase dopamine levels, reduce cortisol, and potentially decrease total sleep needs.
Sunlight Exposure (2-10 Minutes)
Dr. Huberman walks outside for 2-10 minutes of sun exposure, emphasizing the importance of optic flow. Sunlight exposure in the morning increases cortisol release, preparing the body for sleep later that night.
It also positively influences the immune system, metabolism, and focus.
Cold Exposure (2-6 Minutes)
Dr. Huberman takes a cold plunge or shower thrice a week for 2-6 minutes. Cold exposure triggers the release of epinephrine and norepinephrine, increasing alertness, focus, and energy.
It also enhances resilience, improves mood, boosts metabolism, and promotes physical recovery.
Workout (60 Minutes)
Dr. Huberman follows a structured workout routine that includes endurance, leg resistance, heat-cold cycling, torso and neck resistance, moderate-intensity cardio, high-intensity interval training (HIIT), and arm, calf, and neck training.
He uses supplements like Alpha-GPC, Tyrosine, Creatine, and Whey Protein to enhance his workouts.
Delaying Caffeine (2 Hours)
He delays his caffeine intake for 90-120 minutes after waking to allow for natural adenosine regulation. He prefers Yerba Mate over coffee, as it’s less dehydrating. He believes delaying caffeine helps avoid the afternoon crash.
Afternoon/Evening Routine
First Meal (1:00 PM)
Dr. Huberman practices intermittent fasting, typically fasting for 12-16 hours. He breaks his fast with a low-carb meal consisting of meat and vegetables.18 After intense exercise, he may include carbs like rice or oatmeal.
He may also have Athletic Greens during the day.
Optional Yoga Nidra (30 Minutes)
If needed, Dr. Huberman does another Yoga Nidra session in the afternoon to further enhance relaxation and focus.20
Evening Cardio (6:30 PM)
He prefers cardio workouts in the evening, noting potential benefits over evening weight training.20 However, he encourages individuals to find what feels best for them.20
Evening Meal (7:00 PM)
He eats his evening meal 3-4 hours before bedtime. This meal includes carbohydrates to replenish glycogen levels and promote sleep. To avoid long gastric clearance times, Dr. Huberman avoids excessive meat consumption before bed.
Sleep Routine
Dimming Lights (9:30 PM)
Dr. Huberman dims the lights 2-3 hours before bed to prepare his body for sleep. He avoids bright lights, especially between 10:00 PM and 4:00 AM, as they can disrupt melatonin production.
Reading (10:00 PM)
Dr. Huberman reads for 30 minutes before sleep.23 He has a curated reading list that includes books on longevity, sleep, and habit formation.
Sleep (10:30 PM)
He aims for at least 6.5 hours of sleep. Dr. Huberman considers sleep essential for various aspects of health and well-being, including stress reduction, hormone regulation, immune function, and emotional stability.
Sleep Supplements
Dr. Huberman uses supplements like Magnesium Threonate, Theanine, and Apigenin to enhance his sleep quality. He also occasionally incorporates Glycine and GABA.24
Dr. Huberman regularly tests his blood twice a year to monitor the effects of his routine and supplements on his overall health.
It’s important to note that Dr. Huberman’s routine is highly individualized and based on his personal needs and preferences. While it provides valuable insights into optimizing daily habits, consulting healthcare professionals before making significant changes to your routine is crucial.
