After selling his business Braintree, Bryan Johnson (born August 22, 1977) has dedicated his life to pushing the boundaries of anti-aging and longevity techniques. Known for creating his “Blueprint Protocol”, Johnson has put a deal with crafting a weight loss program, lifestyle, and fitness plan to reverse his genetic age to live an extended, healthier life.
This text goes to deal with his every day workout (and my personal experience doing it), which you’ll notice doesn’t conform to most traditional plans. Johnson even says that this isn’t training for a marathon, triathlon, bodybuilding, or having the ability to fight a wild animal.
The goal is to get his heart rate into zones 2-4 for 4 and a half hours and zone 5 for an hour and a half every week.
With none further preamble, let’s get into it.
Bryan Johnson’s Day by day Longevity Workout
Johnson moves through these exercises one after the opposite , which can put this workout at around 45-60 minutes from start to complete.
Most of those are pretty straightforward, but when you need clarification on methods to perform any of those exercises, we’ll share his video below where he goes through them one-by-one.
1. Backward Sled Pull: 3-5 minutes
- Consider this a warm-up to get your blood pumping and your heart rate up
- Weight ought to be difficult but not “max effort”
2. Levator Scapula Shrug: 1 x 30 reps
- Johnson uses 20lb dumbbells
- Only do that 2x per week
3. Suboccipital Stretch: 1 x 10 reps
- 30º stretch, DO NOT OVERDO IT
- Do that 2x per week
4. Tricep Kickbacks (He calls them tricep extensions): 1 x 25 reps
- Hold for 1 sec at the highest of the rep
- Use lighter weight to maintain form
5. Face Pulls: 1 x 15
6. Chest Flys (He calls these butterfly pulls): 1 x 15 reps
- Use resistance bands or a cable machine
7. Band Pull Apart: 1 x 15
8. External Rotation: 1 x 10 each arm
9. Hamstring Stretch: 30-60 sec hold
- If needed, stand on a platform and use a moderate weight to get a deeper stretch
10. Weighted Back Extensions: 1 x 25 reps
- Hold a 25lb or 45lb plate
11. Oblique Extensions: 1 x 25 reps both sides
12. Couch Stretch: 30 sec each leg
13. Kneeling Shin Stretch: 30 sec
14. Hip Flexor Stretch: 30 sec each leg
15. Leg Raises: 1 x 50
16. Oblique Touches: 1 x 50
17. Inverted Rows (he calls them reverse pushups): 1 x 25
18. Seated Calf Raises: 3 x 25
19. Poliquin Step Ups: 3 x 10
20. Slant Board Squats: 3 x 10
21. Split Squats: 3 x 10 reps each leg
22. Nordics: 1 x 10
23. Reverse Nordics: 1 x 10
24. Tibialis Raises: 1 x 25
25. Isotib Ankle Rotations: 1 x 25 reps each leg
26. Pull Ups: 1 x 15
27. Chin Ups: 1 x 15
28. Bicep Curls: 1 x 15
moreover…
HIIT Workouts x 3 days per week (M, W, F)
- He’ll use a motorbike, elliptical, or rower
- 5-10 minute warm-up – Heart rate within the 130-140 range
- 5-minute HIIT on elliptical after warm-up
My Experience With Bryan Johnson’s Workout
I come from a more traditional strength training background, starting with lifting for football and step by step moving to a more bodybuilding-focused training style after my playing days were over. Doing near thirty different movements for a workout was completely foreign to me. So I figured, why not? Let’s give this a shot for a month and see the way it goes.
The primary day, I needed to place my ego in check and loosen up on my weights. I needed to remind myself a number of times that this workout wasn’t about attempting to max out on weight but something I used to be going to be doing for 4 weeks straight. As Johnson mentions within the video, I used to be surprised about my flexibility. To be specific, the shortage thereof.
I focused on the stretches and contractions of every exercise since I wasn’t moving heavy weights, and I discovered my mind-muscle connection to be as strong because it has ever been. I did must make some adjustments on the couch and kneeling shin stretches because of some knee issues I even have, but as time went on, I discovered myself having the ability to catch up with to proper form. Also, as an even bigger guy, I did use some assistance for the pull-ups and chin-ups. It could not appear to be quite a bit, but 30 pull-ups and 30 chin-ups every day is pretty brutal.
So, what changes did I see over my month with this program?
My flexibility improved considerably, which has at all times been somewhat of an afterthought for me. As my flexibility has improved, my knee hasn’t been giving me as much trouble, and my lower back isn’t tight within the morning.
My bench press won’t have increased, but my back and arms actually got quite a bit stronger. By the top of the month, I used to be capable of do the primary set of pull-ups and chin-ups unassisted, which I count as a serious win.
Overall, I enjoyed my time giving his workout a try.
Will I proceed with it? Probably not. I like my rest days, and I like moving heavy weights. But, I’ll take elements from it and work them in in order that they fit with what I’m doing. I’m not planning on waking up with lower back pain anytime soon.
Wrap-Up
Bryan Johnson’s workout routine is an ideal example of his dedication to maintaining peak physical fitness and overall well-being. His methodical approach, combining strength training (albeit not heavy), cardiovascular exercises, and adaptability workouts, highlights the importance of a balanced regimen.
By sticking to a structured routine and repeatedly difficult himself, Johnson not only achieves his fitness goals but additionally inspires others to prioritize their health. Whether you’re a seasoned athlete or simply starting your fitness journey, there’s much to learn from Johnson’s disciplined and holistic approach to understanding. In case you determine to provide this a try, we’d love to listen to about your experience within the comments below!
Workout Plan Quiz (Find the proper workout program for you!)
