Monday Leg Workout
Single weekly direct leg session: ~10 min warmup + 50–60 min work, 2 exercises per muscle group (one peak-contraction, one stretched/compound).
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
In a protocol
Train legs (quads, hamstrings, calves) hard once per week early in the week to set systemic hormonal/metabolic effects for the week.
“make leg day your first day of strength and hypertrophy training
HL▶ 33:00Dosage~10 min warmup + 50–60 min work; 2 exercises per muscle group (one peak-contraction, one stretched); month of 4–8 reps heavy / month of 8–15 reps moderateCaveatsChoose exercises you can perform safely; Huberman avoids back squats and deadlifts personallyCertaintyexplicitstrong endorsementOverall leg-day structure and rationale -
In a protocol
Use leg extensions as a peak-contraction quadriceps exercise.
“leg extensions and hack squats
HL▶ 39:00Certaintypersonal onlypersonal useQuadriceps peak-contraction exercise -
In a protocol Alternative
Use the hack squat machine as a compound/stretched quadriceps exercise instead of barbell squats.
“I like the hack squat machine
HL▶ 39:30Certaintypersonal onlypersonal useQuadriceps stretched/compound exercise (substitute for back squats) -
In a protocol
Use glute-ham raises for hamstring training as a stretched/compound movement.
“leg curls and glute ham raises for hamstrings
HL▶ 39:40Certaintypersonal onlypersonal useHamstring stretched/compound exercise -
In a protocol
Use standing calf raises for a weighted-stretch calf exercise.
“standing calf raises and seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal useCalf stretched-weighted exercise -
In a protocol
Use seated calf raises as a peak-contraction calf exercise (targets soleus more).
“seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal useCalf peak-contraction exercise (targets soleus)
How this protocol has evolved
Huberman avoids back squats/deadlifts personally; chooses safer alternatives. Periodization (rec 10) applies to this workout.