Bryan Johnson Workout: Complete Guide [2024]

Bryan Johnson’s workout routine is an essential component of his Blueprint anti-aging longevity effort.

Over the past few years, Bryan has been developing what he calls “the world’s best anti-aging protocol,” becoming one of the most quantified and measured people on the planet in an effort to hack the human body and mind.

In this post, we will break down Bryan Johnson’s complete workout routine, including his insights and recommendations.

Recommendations
Dumbbells: Bowflex SelectTech
Sled: Kipika Weight Sled
Kettlebell: DMoose Kettlebell
Plates: DMoose Bumper Plates
Resistance bands: VEICK Resistance Bands
Slant board: Shogun Slant Board
Reverse push-up: RELIFE
Split squat: Squat Wedge Block
Tib bar: WINBOX Tib Bar
Nordic curl: Lifepro Nordic Curl Workout Bench
Back extension: Sunny Health & Fitness

Bryan Johnson Workout Rationale

Unlike professional athletes who train for competition, Bryan’s fitness regimen has a very specific purpose – to slow his rate of aging and maintain peak performance.

As Bryan puts it:

I’m not training to become a triathlete. I’m not training for a marathon. I’m not training to become a bodybuilder. I’m not training to be dropped into the forest and fight a wild animal. I’m training to slow my speed of aging and maintain optimal health. It’s a very narrow goal.

While Bryan readily admits there may be better or more specialized ways to workout, his protocol is optimized for longevity based on the latest science around biomarkers of aging.

Bryan incorporates many of the core principles from ATG, the program developed by Knees Over Toes Guy, to bulletproof joints like the knee and shoulder.

Bryan Johnson Workout Routine

Bryan moves fluidly through his workout regimen, transitioning from one exercise to the next over 45-60 minutes.

He incorporates strength training, flexibility training, cardio, and high-intensity interval training.

1. Backwards Sled Push and Pull (3-5 mins)

• Type: Cardio
• Target: Get heart rate into Zone 2 (60-70% max)
• Details: Push weighted sled (95 lbs) backward up and down field/gym for 8 laps

Related: Backward Sled Alternative: Tips and Recommendations

2. Levator Scapulae Stretches (30 reps)

• Type: Flexibility
• Target: Improve posture by stretching levator scapulae muscles
• Details: 30 degrees up stretch holding for 1 sec, build up slowly from 2-3 times a week

3. Suboccipital Muscle Stretches (30 reps)

• Type: Flexibility
• Target: Posture – suboccipital muscles
• Details: 30 degree stretch, be careful not to overstrain

Related: David Goggins Stretching Routine

4. Tricep Extensions (25 reps)

• Type: Strength
• Target: Triceps
• Details: 25 reps with dumbbells, hold for 1 sec at top

5. Face Pulls (15 reps)

• Type: Strength
• Target: Shoulders, posture
• Details: 15 reps with resistance band

6. Butterfly Pole Pulls (15 reps)

• Type: Strength
• Target: Shoulders, upper back
• Details: 15 reps pulling resistance band apart

7. Band Pull Aparts (25 reps)

• Type: Strength
• Target: Shoulders

8. External Rotations (10 reps each arm)

• Type: Strength
• Target: Rotator cuff shoulders
• Details: 10 reps with dumbbells

9. Hamstring Stretches (30-60 secs)

• Type: Flexibility
• Target: Hamstrings
• Details: 30-60 sec seated hamstring stretch, flex forward

10. Back Extensions (3 sets, 10 reps)

• Type: Strength
• Target: Lower back
• Details: 10 reps per set with 45 lb plate

11. Oblique Crunches (25 reps each side)

• Type: Core strength
• Target: Obliques
• Details: 25 alternating reps touching hand to opposite knee

12. Couch Stretches (30 secs – 1 min)

• Type: Flexibility
• Target: Quads, hip flexors
• Details: Deep lunge stretches

13. Kneeling Shin Stretches (30 secs)

• Type: Flexibility
• Target: Shin flexibility

14. Hip Flexor Stretches (30 secs)

• Type: Flexibility
• Target: Hip flexors
• Details: Kneel with back leg up 90 degree angle

15. Hanging Leg Raises (50 reps)

• Type: Core strength
• Target: Lower abs
• Details: 50 reps while holding onto kettlebell or hanging from pullup bar

16. Oblique Touches (50 reps)

• Type: Core strength
• Target: Obliques

17. Reverse Pushups (25 reps)

• Type: Strength
• Target: Shoulders, upper body

18. Seated Calf Raises (25 reps)

• Type: Strength
• Target: Calves

19. Poliquin Step Ups (3 sets, 10 reps each side)

• Type: Strength
• Target: Quads, glutes

20. Slant Board Squats (3 sets, 10 reps)

• Type: Strength
• Target: Quads, glutes

21. Split Squats (3 sets, 10 reps each leg)

• Type: Strength
• Target: Quads, glutes, balance

22. Nordic Hamstring Curls (As Many Rounds as Possible)

• Type: Strength
• Target: Hamstrings
• Details: Arms at side lowering body to ground

23. Reverse Nordic Curls (10 reps)

• Type: Strength
• Target: Hamstrings
• Details: Using legs to lift body

24. Tibialis Raises (25 reps per leg)

• Type: Strength
• Target: Shin muscles or tibialis

25. Isometric Tibia Rotations (15 circles each way)

• Type: Ankle stability
• Target: Tibia strength

26. Pull Ups (15+ reps)

• Type: Upper body strength
• Target: Lats, arms

27. Chin Ups (15+ reps)

• Type: Upper body strength
• Target: Biceps

28. Bicep Curls (3 sets, 15 reps)

• Type: Arm strength
• Target: Biceps
• Details: 45 lb curled barbell

29. High Intensity Interval Training (10 mins)

• Type: Cardio Interval Training
• Target: Heart rate Zone 5
• Details: On exercise bike, rower, or elliptical

30. Additional Activity (basketball, trail running etc.)

Bryan also plays basketball for ~30 minutes and intense trail running and rock climbing to build full-body functional fitness.

Bryan Johnson Workout Focus Areas

Bryan’s daily fitness regimen consists of over 20 exercises completed in 45-60 minutes without any major rest periods.

It incorporates strength training, flexibility training, cardio, and high intensity interval training.

According to research from Mayo Clinic, varied exercise programs focusing on different fitness components produce better health outcomes compared to concentrated programs.

Bryan’s cross-disciplinary approach covers all the bases.

Related: Alex Hormozi Workout: Bodybuilding Routine

Cardio in Target Heart Rate Zones

The central emphasis is time spent doing cardio exercise with the heart rate in Zone 2 (60-70% of max heart rate) and Zone 3 (70-80% of max heart rate).

Bryan targets 4.5 hours of zone 2/3 cardio and between 90-150 minutes of Zone 5 (max effort) cardio per week.

His main cardio workout is pushing a weighted sled, which takes his heart rate into Zone 2.

He also incorporates different high-intensity interval training (HIIT) protocols on an exercise bike, elliptical, and rowing machine to hit Zone 5 heart rate peaks.

Strength and Flexibility Exercises

While cardio forms the foundation, Bryan also performs targeted strength training and flexibility exercises, including:

• Posture correction exercises
• Tricep extensions
• Face pulls
• Band pull aparts
• External shoulder rotations
• Back extensions
• Oblique touches
• Leg raises
• Squats
• Hamstring, hip flexor, and glute stretches

This well-rounded combination of muscle-building and stretching exercises helps maintain mobility, balance, and a healthy musculoskeletal system.

Activity Outside the Gym

To complement his daily indoor training, Bryan also plays regular basketball, goes on intense trail runs up mountainsides, and rock climbing.

This focus on functional, real-world physical activities ensures his fitness is not just about gym performance markers but also about his actual ability to excel in different environments.

Related: Best Sports for Longevity (Complete List)

Bryan Johnson Workout Tracking and Aging Biomarkers

As a quantified self-experimenter, Bryan closely analyzes over 400 biomarkers to assess the impact of his training regimen on health and longevity.

These include key indicators of physiological age and fitness levels like:

• Telomere length: Telomeres cap the ends of chromosomes and shorten with age. Bryan regularly takes a telomere test and maintains youthful telomere length through exercise.
• VO2 max: Maximum rate oxygen consumption during exercise. Bryan’s VO2 max is 58.7, extremely high for his age group (5).
• DNA methylation analysis: Methylation of DNA regulates gene expression and is associated with mortality. Bryan’s methylation profile suggests he has the health profile of a 20 year old.

The data from these biomarkers indicates his daily workout routine focused on cardio, strength, flexibility, and functionality is successfully keeping his body and biomarkers young.

FAQ

What is the main goal of Bryan’s workout routine?

Bryan’s main goal is to slow down aging and maintain optimal health and performance, not compete in athletic events or sports. His regimen is optimized for longevity based on the latest anti-aging science.

How much time does Bryan spend working out each day?

Bryan completes his entire daily workout routine in 45-60 minutes. He moves fluidly between different exercises without long rest periods.

What are the key components of Bryan’s workout plan?

The main components are cardio exercise in specific heart rate zones, strength training, flexibility exercises, and additional functional fitness activities like basketball and trail running.

How does Bryan track progress with his fitness routine?

Bryan tracks over 400 biomarkers related to health, mortality risk, physiological age, fitness, and more. These include telomere length, VO2 max, methylation analysis, and other key metrics.

What evidence suggests Bryan’s program is effective?

Data from Bryan’s biomarkers indicates he has the health profile of a 20 year old despite being in his 40s. His telomeres are youthful, VO2 max is elite, and methylation age is decades younger than chronological age.

How much high intensity cardio does Bryan aim for each week?

Bryan targets 90-150 minutes per week with his heart rate in Zone 5 through high intensity interval training protocols. This complements the 4.5 hours per week in Zones 2 and 3.

Does Bryan Johnson take rest days in his training routine?

No, Bryan has not indicated that he takes rest days or breaks from his daily workout routine.