Weekly strength and cardio

Three strength sessions and three cardio sessions, with a long run, a faster run and intervals. He describes substitutions, a rest day and periodic breaks from weights.

Reported practice

Date of record:: 20 Jan 2026

Interventions

Routines

01
Leg day
~1 hour · weekly · Day 1
Details & sources
1. He describes one light and one moderate set before one or two hard working sets, with controlled movement and two to four exercises per muscle group. This is his January 2026 account of low-volume training.
  Source 2 · 20 Jan 2026
2. Conditions & changes
  He reports changing rep ranges every 12–16 weeks and taking a week off weights every 16 weeks. Running continues during that break.
  Source 3 · 4 Apr 2025
Calves, hamstrings, quads; glute-ham raises, hack squats, leg curls and extensions, calf raises. FoundMyFitness, 12 Jun 2024.
Sources1 2 3
02
Long slow run
60–75 min · once per week · the day before leg day
Details & sources
1. In July 2025 he described a 10 lb Omorpho vest, preferably running on sand. He says he has no affiliation. His earlier May account gave a 60–90-minute duration.
  Source 4 · 30 Jul 2025
2. Conditions & changes
  He skips training when he feels sick. Swims can replace runs, and his HIIT alternatives include a skipping rope, sled or Assault bike.
  Source 5 · 8 Aug 2025
Sources4 5
03
Run at ~85% effort
30 min · weekly · later in the week
Details & sources
1. Conditions & changes
  He skips training when he feels sick. Swims can replace runs, and his HIIT alternatives include a skipping rope, sled or Assault bike.
  Source 5 · 8 Aug 2025
His July 2025 account describes a faster 30-minute run. The earlier source described 25–30 minutes.
Sources1 4 5
04
Torso day
weekly · Day 4
Details & sources
1. He describes one light and one moderate set before one or two hard working sets, with controlled movement and two to four exercises per muscle group. This is his January 2026 account of low-volume training.
  Source 2 · 20 Jan 2026
2. Conditions & changes
  He reports changing rep ranges every 12–16 weeks and taking a week off weights every 16 weeks. Running continues during that break.
  Source 3 · 4 Apr 2025
Overhead press, dips, pull-ups or chin-ups, rows, abs, neck, rear delts. FoundMyFitness, 12 Jun 2024.
Sources1 2 3
05
VO2 max intervals on Assault Bike
~15 min · once per week · a separate cardio day
Details & sources
1. Conditions & changes
  He skips training when he feels sick. Swims can replace runs, and his HIIT alternatives include a skipping rope, sled or Assault bike.
  Source 5 · 8 Aug 2025
His July 2025 account gives about 15 minutes. The earlier 10-second-hard/20-second-rest pattern belongs to the older account and is not a universal VO₂-max prescription.
Sources1 4 5
06
Short resistance session (arms, calves, neck, abs)
weekly · Day 6
Details & sources
1. He describes one light and one moderate set before one or two hard working sets, with controlled movement and two to four exercises per muscle group. This is his January 2026 account of low-volume training.
  Source 2 · 20 Jan 2026
2. Conditions & changes
  He reports changing rep ranges every 12–16 weeks and taking a week off weights every 16 weeks. Running continues during that break.
  Source 3 · 4 Apr 2025
Biceps, triceps, calves, neck, abs. Never weight-trains more than two days in a row. FoundMyFitness, 12 Jun 2024.
Sources1 2 3
Weighted hike
60–90 min · an alternative on long-run day
Details & sources
The August 2025 account describes a weighted hike as a possible substitute for the long run; it is not an additional mandatory weekly session.
Sources1 5

Sources

Original accounts behind this protocol. Numbers match the references in each intervention.

01Andrew Huberman's Entire Routine, From Waking Up to Falling Asleep Leg day · Run at ~85% effort · Torso day · VO2 max intervals on Assault Bike · Short resistance session (arms, calves, neck, abs) · Weighted hike
02Andrew Huberman: low-volume strength training Leg day · Torso day · Short resistance session (arms, calves, neck, abs)
03Andrew Huberman: rep cycles and a week off weights Leg day · Torso day · Short resistance session (arms, calves, neck, abs)
04Andrew Huberman: weighted long run and weekly cardio Long slow run · Run at ~85% effort · VO2 max intervals on Assault Bike
05Andrew Huberman: training substitutions and illness Long slow run · Run at ~85% effort · VO2 max intervals on Assault Bike · Weighted hike

Weekly schedule and substitutions: 2025. Strength-session technique: January 2026. A weighted hike can replace the long run.

Interventions

Conditions & changes

Conditions & changes

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Sources