7-day split: Sun zone 2 long endurance, Mon legs, Tue heat/cold recovery, Wed torso & neck, Thu moderate cardio, Fri HIIT, Sat arms/calves/neck
In his Fitness Toolkit episode Huberman lays out the weekly schedule he follows himself, alternating strength/hypertrophy days with endurance, interval and recovery days, and offers it as a template.
Huberman Fitness Toolkit weekly protocol
- Goal
- Overall fitness: endurance, strength, hypertrophy and recovery
- How often
- 7 days per week (6 training days + 1 recovery day)
- Session length
- About 50-60 minutes of work after a warm-up on resistance days (up to 75 min if equipment is busy)
- When
- Resistance scheme alternates monthly: heavier phase then moderate phase
SundayLong endurance (zone 2)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Jog, long hike or weighted walk (vest or pack optional) | – | – | 60-75 minutes |
MondayLegs (quads, hamstrings, calves)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg strength/hypertrophy work | – | – | About 50-60 min after ~10 min warm-up |
TuesdayRecovery: heat-cold contrast
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Heat (~20 min) then cold (~5 min) | 3-5 rounds | – | No endurance or resistance training |
WednesdayTorso and neck (push and pull: chest, shoulders, back, neck)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Torso push/pull work | – | – | About 50-60 min after brief warm-up |
ThursdayModerate cardio
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Cardio at ~75-80% of all-out | – | – | About 35 min after 5-10 min warm-up |
FridayHigh-intensity intervals
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Air bike, rower or sprint-jog intervals | 8-12 rounds | – | 20-30 s hard effort, 10 s rest; not all-out |
SaturdayArms, calves, neck + indirect torso work
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dips | – | – | |
| Chin-ups | – | – | |
| Biceps work | – | – | Moderate weight, moderate reps |
| Triceps kickbacks or overhead extensions | – | – | |
| Calves | – | – | Same as Monday |
| Neck work | – | – |
Resistance days: month one heavier (4-8 reps, 3-5 sets, 3-4 for legs, ~2-4 min rest); month two moderate (8-12, up to 15 reps, 2-3 sets, ~60 s-2.5 min rest). 2-3 exercises per muscle group on Saturday.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“make leg day your first day of strength and hypertrophy training”Andrew Huberman
Source: Fitness Toolkit: Protocol & Tools to Optimize Physical Health (podcast, 17 Oct 2022)