Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine, where he runs the Huberman Lab. He is the author of Protocols: An Operating Manual for the Human Body: https://www.amazon.com/Protocols-Oper...
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Andrew Huberman described his weekly training split, which he said he has always followed, with flexibility in scheduling. He trains legs on Monday or Tuesday, doing two to three warm-ups and two hard sets to failure of leg extensions, lying hamstring curls, and belt squats, often on a Pit Shark machine, plus hack squats. The day after legs is always a rest day, ideally with sauna and cold, and possibly 20-30 minutes of zone 3-4 cardio. The next day is a chest and back workout with low incline press, weighted dips, rows, chins, and neck training using a four-way neck machine or a plate, emphasizing nasal breathing and avoiding chin protrusion. He then does core work like L-sits and pikes, and lower back work on a 45-degree hyperextension, keeping the workout under an hour. The following day is high-intensity cardio, like 30 seconds on, 30 seconds off on an Airdyne bike or sprints. Next is a shoulders and arms day with presses, curls, and tricep extensions. He ends the week with long slow movement outdoors, like hiking or rucking. He emphasized the importance of compound movements, noting he is getting stronger at 50.
Key takeaways
Huberman trains legs with two hard sets to failure of leg extensions, leg curls, and belt squats, plus hack squats, on Monday or Tuesday.
High-intensity cardio day involves 30 seconds on, 30 seconds off on an Airdyne bike or sprints.
He ends the week with long slow outdoor movement, like hiking or rucking, and is getting stronger at 50.
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 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 because I need a bit more there. Lying hamstring curls to failure. Then belt squat. My favorite movement. I actually bought a belt squat machine because you don't have to load the shoulders.
I use the Pit Shark. And Rogue's got now one that's kind of more of a fan-based one. And there are a bunch of — it's a lot of fun to go on Instagram and some of the gym equipment assessment accounts as a whole world. Sorinex has one. There are all sorts of great ones out there. I bought the Pit Shark.
Love the belt squat. It takes a little bit getting used to because some people feel as if, you know, it's like jamming into their hips or something. You can put a towel there if you need to. I mean, all the Westside Barbell guys would talk about belt squat. They would load it up. You can actually march with it to build all sorts of stabilizing muscles. I mean, that's an incredible cardio workout. You just put a couple plates on each side and you just march lifting your knees and like after like a minute you're like, this is — there's no way I can continue this — a great workout. But I end up doing leg extensions, leg curls, then belt squat, and then I may throw in a couple work sets of hack squat and that's it. And that's Monday or Tuesday. The day after legs is always a rest day. Like if you train legs properly, the next day should be a rest day. You should need it. Ideally, I would do sauna and cold that day. These days I haven't had time. A day later, I pick. Systemically, you have to ask yourself, am I systemically exhausted? Did my nervous system take enough of an ass beating on that Monday or Tuesday that I need two days off after legs? And if it was very, very intense, then I'll do some sort of 20 or 30 minute cardio. Typically, it's a run, not an all-out run, not a jog, just somewhere in between. Probably in the zone, let's just call it zone 3-ish, zone 3, 4. Okay? So you're not sucking for air, but it's not a sprint workout. It's not zone two. And then I'll do a push-pull. I'll do a chest and back workout. And neck.
Hammer Strength. Yeah. And again, the reason I'm asking this, guys, is not to plug particular manufacturers because the physics and the geometry and so on really matters. It really matters.
I do it very, very slowly myself. Like don't overdo it. If you've never trained neck, do not rush into like high-velocity stuff, but that's why I was asking it.
Neck is very important. I'll talk about specifically what I'll do if I don't have access to that. Some people be like, chest and back same day and rear delts. And yeah, I think of it as like a torso workout.
Because I'm not a bodybuilder. I'm interested in posture. I'm interested in strength. And I essentially do some sort of pushing movement like a low incline press and then some sort of fly-type movement. Although sometimes I'll just do low incline bench press for — so couple warm-ups, two or three warm-ups, two or three work sets in the failing somewhere between five and 12 repetitions.
And then dips, weighted dips. Big believer in these. Like I think it's like an upper-body squat, whatever that means. Weighted dips typically with a weight vest. And it looks ridiculous, but the chains are great if you can throw those on because you can like toss one off and then keep going if you want to keep going. Whereas if you got a weight hanging between your legs, which always just feels weird to me anyway. You're like waddling around the gym, it's clanking into your ankles. I'll do some sort of dip and then I'll do some sort of row for the back. Typically like a low row or a dumbbell row, one-arm dumbbell row, and then some sort of chinning movement. Although I put the chins first because we've all got this thing of how many can I do? And I recently bought a Nautilus pullover machine based on the training with Dorian and it's from 1976 and it's one of only two that still exist and it's kind of like some guys like muscle cars. I like old-school strength training equipment.
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Ferriss, T. (2026, July 31). Andrew Huberman’s Weekly Training Routine [Interview transcript]. Tim Ferriss. CEOInterviews.AI. https://ceointerviews.ai/interview/3004380/
MLA
Tim Ferriss. "Andrew Huberman’s Weekly Training Routine." Tim Ferriss, 31 Jul. 2026. Transcript, CEOInterviews.AI, https://ceointerviews.ai/interview/3004380/.
BibTeX
@misc{ferriss2026_3004380,
author = {Tim Ferriss},
title = {Andrew Huberman’s Weekly Training Routine},
howpublished = {Interview transcript, Tim Ferriss. CEOInterviews.AI},
year = {2026},
month = {jul},
url = {https://ceointerviews.ai/interview/3004380/},
note = {Speaker-attributed transcript with timestamps}
}
