Science has repeatedly shown that exercise is highly beneficial for maintaining health. Regular physical activity can reduce the risk of cardiovascular and other mortality-associated diseases, thus prolonging lifespan. Besides various long-term benefits, exercise makes us feel and look better. 

One shining example of how exercise can revitalize the body is Bryan Johnson, a tech entrepreneur, multimillionaire, and self-proclaimed rejuvenation athlete. In about three years following the strict Blueprint Protocol that includes rigorous daily exercise, he has reduced his biological age by over five years.

For anyone interested in longevity, Bryan Johnson’s workout routine can offer a wealth of insights. In this article, we’ll sum up all you need to know about it, including his tips for building your habits and getting the most out of regular physical activity.

What Bryan Johnson’s exercise regime looks like

Johnson works out at least six days a week, typically in the morning. His sessions usually take between 60 and 90 minutes and consist of around 20 exercises spanning cardio, strength, and flexibility. In the next sections, we’ll focus on four crucial aspects responsible for the success of Bryan Johnson’s exercise routine:

1. Exercise variety

2. Sports and other activities

3. Posture management

4. Routine customization

1. Exercise variety 

Each day, Bryan Johnson combines strength, flexibility, and cardio training. He changes exercise during the week to target all muscles and avoid straining the same ones all the time. He also monitors his heart rate and has designed his routine to hit the optimal ratio of light, moderate, and vigorous training.

Source: Blueprint Protocol

This well-rounded routine allows him to get maximum value from each workout session. Below, you can find some examples of exercises that Bryan includes in his routine:

| Training type | Exercise examples                                                                                  | Repetitions                                  |
|---------------|--------------------------------------------------------------------------------------------------|----------------------------------------------|
| Warm-up       | • Backwards sled <br> • Lunge with twist <br> • Lateral shuffle <br> • Step-through                                  | N/A                                          |
| Posture       | • Levator scapula <br> • Face pulls <br> • Tibialis <br> • Poliquin step-ups                                        | • 1 x 10–15 (part 1) <br> • 3 x 10–15 (part 2)     |
| Speed/power   | • Sled push-pull <br> • Power skips <br> • Heidens <br> • Rotational power                                          | 2 x 5                                        |
| Strength      | • Slant board goblet squat <br> • Nordic curls <br> • Hamstring stretch <br> • Chin-ups and pull-ups               | 2 x 5–8                                      |
| Conditioning  | • Back extension <br> • IsoTib rotations <br> • Oblique side bends <br> • Tricep pushdown                          | 1 x 10–20                                    |
| Flexibility   | • Big toe stretch <br> • Couch stretch <br> • Butterfly stretch <br> • Jefferson curl                               | 5 x 30 seconds

As for cardio, Johnson currently does low-intensity training four days a week, but he also breaks it up with high-intensity interval training (HIIT) twice per week:

1. Cardio: 30–60 minutes

2. HIIT: 4 minutes of exercise + 4 minutes of rest, repeated 4–6 times

Typically, he gets his cardio on the cycling, elliptical, and rowing machines at his home gym, but he also does sports every week.

2. Sports and other activities

Before Project Blueprint, Bryan Johnson had a complicated relationship with his body, health, and mind. One of the most challenging moments in his life, which inspired him to change his life for the better, was when he climbed Mount Kilimanjaro. Today, healthier than ever, Johnson enjoys and partakes in outdoor activities and sports every week alongside his standard routine.

His activities include one or more of the following:

• Mountain running trail racing

• Hiking

• Basketball

• Tennis

• Swimming

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3. Posture management

Johnson has shared that he never learned to maintain proper posture in his younger days. As a result, he suffered from internal jugular vein stenosis, which restricted the blood flow to his brain and caused headaches and brain fog. With targeted exercise and habit changes, he’s corrected his condition without surgery.

Nowadays, he pays a lot of attention to his posture and dedicates a portion of each workout to strengthening posture-related muscles. He also stretches every five minutes throughout his day and even holds his phone up to maintain an upward position.

Source: Bryan Johnson via YouTube

4. Routine customization 

Although Bryan Johnson has shared all the details of his workout routine online, he advises other people not to follow it blindly. Everyone’s body, habits, and goals are different, and the exercise plan should cater to a specific person. 

For example, Johnson’s goal with exercise is to slow down aging and maintain optimal health, but yours may be different and aimed at a particular physical problem you’re experiencing.

It’s worth noting that he doesn’t take any breaks during his routine or strain much, claiming that this continuity energizes him. Still, most people have to take breaks, and research suggests resting intervals between sets are beneficial regardless of your exercise goal.

Additionally, Johnson’s routine evolves constantly. A major contributor to the success of his workout regimen is that he has managed to find what works for him specifically.

Source: Blueprint Protocol

Bryan Johnson’s training program: Results

After years of consistent, high-quality exercise, Johnson has achieved impressive results. As per the American College of Sports Medicine’s standards, his fitness scores place him in the top 10% among 18-year-olds in the following exercise categories:

| Category                      | Bryan’s achievement |
|-------------------------------|---------------------|
| Bench press single rep max    | 240 lbs             |
| Leg press single rep max      | 800 lbs             |
| Push-ups, continuous          | 60 repetitions      |
| YMCA sit and reach            | 26.5 inches         |
| Grip strength (dominant hand) | 60 kg

Johnson’s VO₂ max, the maximum rate of oxygen his body can use during exercise, is 58.7 mL/kg/min, which puts him in the top 1.5% of 18-year-olds.

Bryan Johnson regularly measures other biomarkers, and they all point to the effectiveness of his disciplined workout regime. Still, it’s important to note that these results were not brought forth by exercise alone — Johnson follows a strict diet and sleep protocol and takes dozens of supplements each day. 

He also undergoes red light therapy for recovery and uses various skincare and wellness treatments that keep him looking and feeling youthful. As one of the more extreme examples, Johnson went to Honduras to receive follistatin gene therapy, which is said to increase muscle mass and strength.

Bonus read: Check out our breakdown of Bryan Johnson’s daily routine and books to learn more about him, his life, and his philosophy.

Bryan Johnson’s exercise tips

Bryan Johnson invested a lot of resources into developing his workout regime and was supported by 30+ experts along the way. To help others achieve excellent results like he did, Johnson has some additional advice:

1. Form an exercise habit: Work out every day, no matter what (unless you have an injury or a medical condition). Don’t give yourself the option to choose — do it out of habit.

2. Avoid injuries: It’s better to prevent injuries and be cautious, even if that means skipping specific exercises. Injuries can lead to significant limitations, body imbalances, and long-term complications.

3. Don’t overthink it: Exercise is complex, and it’s easy to get stuck in all the nuances when trying to be perfect. The important thing is to stay active in any way you can, as consistency will bring the best results.

For women, Bryan has highlighted the importance of customizing the training based on hormonal changes. Premenopausal females should consider:

• High-intensity and strength exercise during the first half of the cycle because estrogen enhances muscle growth, performance, and recovery.

• Lower-intensity exercises, such as cardio and light strength training, during the second half of the cycle because the progesterone increase can lead to limited exercise capacity and slower recovery.

And for postmenopausal women, Bryan recommends strength and HIIT to help maintain muscle mass and bone density. Weights-based exercises can reduce the risk of osteoporosis and help maintain strength as estrogen levels decrease.

Why measuring matters and how you can do it

Bryan Johnson, named the most measured man in history, routinely monitors 100+ biomarkers, including fitness-related ones like body fat, cholesterol levels, and grip strength. He also has a team of researchers and advanced technology at his disposal, which allows him to create an optimal, tailored workout regime and fine-tune it as his biomarkers change.  

While you may not be able to track biomarkers every day, you can still leverage data to create your ideal exercise and diet plan for a healthier life. Genetic testing, which is now more affordable and accessible than ever, can help you figure out what your performance-related strengths and weaknesses are. For example, it can predict which injuries and diseases you’re most prone to so you can take preventative measures.

If you want a thorough analysis of your DNA and insights into how it affects your body and mind, test with Nucleus. Although affordable, Nucleus Premium is one of the most comprehensive tests available on the market. It can offer actionable advice to help guide your dietary, workout, and lifestyle choices toward a healthier future.

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Nucleus: Unlock the secrets to better health

An all-in-one DNA platform, Nucleus offers a clinical-grade whole-genome analysis that can decode nearly 100% of your genome based on a simple two-minute test. As a result, you can get an accurate and in-depth breakdown of your genetic risks for over 170 conditions, including food, diet, and energy-related ones, and an assessment of traits such as:

• Muscle strength

• Longevity

• BMI

Unlike most other testing services, Nucleus considers non-genetic factors, such as your lifestyle choices and blood pressure, to provide tailored and realistic reports.

Nucleus has designed the reports with the customer in mind — using clear language and data visualization, which allows everyone to understand them. Also, if you need further guidance around your results, Nucleus can offer a genetic consultation through its partner, SteadyMD.

The platform is HIPAA-compliant and works with CAP/CLIA-certified U.S. labs that adhere to the highest standards of accuracy, quality, and security.

How to get started with Nucleus

The first step is to order your Nucleus Premium kit, which costs $399. For the price, you’ll receive all available health and trait reports. Nucleus will also send you updated reports as research and the platform evolve and your lifestyle factors change.

[X](https://x.com/Nucleusgenomics/status/1774125734962835498)

To get your DNA tested, take the following steps:

1. Sign up for Nucleus Premium

2. Provide your personal information

3. Order the kit (HSA/FSA eligible)

Once your kit arrives, swab your cheeks and mail back the samples. Your results will be available in your online account within 6–8 weeks.

Bonus: Nucleus is the go-to DNA platform for many fitness and longevity enthusiasts, including Bryan Johnson. He swabbed to get his Nucleus all-in-one health insights in the 2024 Don't Die Summit in San Francisco. You can watch the video here! 

Featured image source: Victor Freitas