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Daniel Mesa

Andrew Huberman Workout Routine & Diet

Unlike most other nerdy neuroscientists, Andrew Huberman is in incredible physical condition. More importantly, he has designed his routine around strength, longevity, and overall fitness using his expertise in the field. 

Personally, if I was going to follow a workout routine it would be the one by the jacked neuroscientist as well. In this guide, we will go over the full Andrew Huberman workout routine and diet plan so you too can base your routine on the latest research. 

BONUS: Download The FREE Andrew Huberman Workout Routine PDF

Andrew Huberman Stats

  • Height: 6’1”
  • Weight: 215 lbs
  • Profession: Podcaster and Neuroscientist 

Andrew Huberman Workout Routine

Here is the full Andrew Huberman workout plan. We pieced this together based on how he has described his routine on his latest podcast appearances. 

LAST CHANCE: Download The FREE Andrew Huberman Workout Routine PDF

Full Andrew Huberman Workout Plan

DayWorkout FocusSets x Reps / DurationExercises / Notes
SundayEndurance60-75 minutesZone 2 cardio: Jogging/Hiking. Use weight vest for a challenge if under 60 minutes.
MondayLegs4×8-121. Hack Squats
2. Lunges
3. Leg Curls
4. Leg Extensions
TuesdayHeat/Cold Cycling5 roundsHot sauna (20 mins) + Ice bath (5 mins). Check notes for benefits and best practices.
WednesdayTorso (Push/Pull)4×8-121. Shoulder Press
2. Chin-ups
3. Bench Press
4. Barbell Rows
5. Neck Curls
ThursdayCardio (75-80% effort)35 minutesChoice of: Running, Rowing, Cycling, Stairs, Jump rope. Deeper than zone 2 but not all-out.
FridayHIIT8-12 roundsBike Intervals: 20-30 second all-out sprint + 10 seconds rest. Ensure perfect form for all-out movements.
SaturdayArms, Calves, Neck4×8-12Choice of: Running, Rowing, Cycling, Stairs, or Jump rope. Deeper than zone 2 but not all-out.

Workout Routine Breakdown

Andrew Huberman designed his workout routine around both strength and endurance. Huberman has three days dedicated to lifting while another 3 dedicated to cardio, endurance, and conditioning. 

On his one rest day, Huberman still does something. He does what is referred to as Heat/Cold cycling. This essentially means that he will go back and forth between a sauna and an ice bath to enhance his recovery. 

Huberman also stated he was very meticulous about where he placed each lifting day in his schedule. For example, he said that it was important that his legs be the first muscle group in the week so he could do it while he is freshest. 

Another thing that stands out to most people is the inclusion of neck training. In bodybuilding circles, it has long been known that a more muscular neck can play a dramatic role in how powerful you look. Furthermore, it has also been shown to reduce chances of injury as well so it is interesting to see Huberman adopt this. 

Lastly, it should be noted that while speaking about his routine, Huberman did not mention specific exercises. He mentioned the type of day just as push, pull, or legs. So we went ahead and added examples of these movements into the routine

Other Aspects Of Andrew Huberman’s Fitness Regimen

Huberman has also stated that he does some of the following things as part of his daily routine. While directly part of his workout routine, they are still important to mention:

  • Sun Exposure
  • Cold Exposure
  • Yoga

Andrew Huberman Diet Plan

Andrew Huberman Diet Plan

Andrew Huberman usually fasts for 12-16 hours a day, a practice known as intermittent fasting. During his fast, Huberman will consume some form of caffeine. While he has drank coffee, he prefers Yerba Mate nowadays. 

For his first meal in the early afternoon, he usually opts for a low-carb meal with some meat and vegetables. 

However, if he had a really intense workout session, he may add in some more carbs to replenish glycogen stores. 

For his second meal, Huberman usually waits around 3-4 hours before he will actually go to sleep. For this meal, he likes to have a more carb-heavy meal to replenish glycogen stores before sleeping. 

He will also include some lean protein here is needed, but has stated that he thinks having too much meat before bed is bad for sleep quality. Since meat has a long gastric clearance time, it could lead to poorer sleep according to Huberman. 

For Andrew, he finds that eating a very carb-heavy meal of things like rice, potatoes, or pasta right before bed, makes it easier for him to fall asleep and improves his mood overall. 

Andrew Huberman Supplements

Andrew Huberman Supplements

Huberman takes a variety of supplements that he considers key to his overall routine. He has stated several times that he takes AG1 every day and has done so since 2012. 

This is a supplement that provides many of the same nutrients that you would get with vegetables. The main difference is that AG1 is much more convenient and concentrated which is why many people such as Joe Rogan and Peter Attia use it as well.

Huberman has also partnered with Momentous to deliver a full bundle of supplements that he actively recommends and uses consistently. Here is what you can find in his “Complete Expert Bundle”

  • Alpha GPC
  • Omega 3
  • Creatine
  • Magnesium Theronate
  • Fadogia Agrestis
  • Zinc
  • Inositol
  • Tyrosine
  • Tongkat Ali
  • Acetyl L-Carnitine
  • L-Theanine
  • Apigenin

Bottom Line

Clearly, Andrew Huberman has designed his workout routine using his years of experience and extensive knowledge in the field. However, this routine with everything from the recovery to the workouts and diet plan is quite extensive. 

My recommendation would be to begin to insert parts of his routine and slowly begin to craft your own routine that uses the same principles but works best for you. 

How long does Andrew Huberman work out?

The length of his sessions will depend on the workout but usually will last between 60-90 minutes.