Andrew Huberman’s Weekly Training Routine

Tim Ferriss

Summary

Andrew Huberman details his consistent weekly training split, emphasizing a blend of high intensity compound movements and intentional recovery. His routine focuses on legs, push/pull, and shoulder/arm days, balanced by high intensity cardio and long duration low intensity steady state movement. He prioritizes posture and injury prevention through specific exercises like neck training, belt squats, and weighted dips, while stressing that compound movements are essential for strength gains. The overall approach is designed to be time-efficient, lasting about an hour per session, and is adaptable to personal schedules while remaining rooted in scientific principles.

Chapters

  1. 0:00Weekly Training Split Philosophy
  2. 0:13Monday Leg Workout Routine
  3. 0:44The Belt Squat Advantage
  4. 1:40Recovery and Cardio Protocol
  5. 2:23Chest, Back, and Neck Day
  6. 2:23Neck Training Mechanics
  7. 6:39Core and Lower Back Focus
  8. 7:19High Intensity Cardio Day
  9. 10:25Shoulders and Arms Training
  10. 10:47Sunday Active Recovery
  11. 12:05Importance of Compound Movements

Topics covered

  • Leg Training Split
  • Belt Squat Benefits

+4 more topics (full content when you follow the channel)

Transcript excerpt

So what does your split look like now? >> So the split I follow now is essentially the same one I've always followed and it is and I want to be clear why I'm saying Monday or Tuesday because there needs to be flexibility in one schedule too. This is important. So Monday or Tuesday I train my legs. >> Calves, hamstrings, quads, maybe some >> Mhm. direct like glute training but probably not. Couple warm-ups, two to three maybe, but usually just two hard sets to failure. If I have a training partner, there may be some assisted reps. So quads would be two working sets of leg extensions. I'll leave out the warm-ups. Two to three cuz I'm need a bit more there. Lying hamstring curls to failure. Then belt squat. My favorite movement. I actually bought a belt squat machine >> Which one do you like? because you don't have to load the shoulders. >> I use the pitch shark. And Rogue's got now one tha…