Andrew Huberman's Weekly Workouts for Muscle Growth and Strength

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. 🎉

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

Shock the body but do it with consistency 👍💪

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

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.

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

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

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.

Subtiles please

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

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

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.

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.

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

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

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

Way too much talk wtf

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

Anyone else feel completely overwhelmed by listening to this?

"Mor-Tal-UP!"

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