3 day workout huberman

Andrew Huberman, in collaboration with Andy Galpin, discusses a flexible three-day workout routine that can fit into busy schedules while optimizing aesthetic, performance, and longevity goals. This routine includes:

1. Day 1: Strength Training - Perform exercises in the 5-10 repetition range focusing on strength and hypertrophy. This can include whole-body multi-joint exercises using barbells, free weights, bands, or machines.

2. Day 2: Endurance & Recovery - Engage in long-duration, restorative activities like swimming or cycling. This session can be adjusted based on how one feels after the strength workout.

3. Day 3: Muscular Endurance or Bodyweight - Switch to exercises in the 11-30 repetition range, incorporating activities like yoga or Pilates, which focus on muscular endurance without additional heavyweights 1 2.

This routine is designed to cover essential fitness components while allowing flexibility in planning workouts as per one's schedule and goals. For those with more time, Andrew Huberman suggests extending routines to four or more days by modifying intensity and variety to prevent adaptation and ensure recovery 3.