Bryan Johnson, a 47-year-old longevity enthusiast and tech entrepreneur, claims to have reversed his epigenetic age by at least 5 years. Johnson meticulously adheres to his “Project Blueprint,” a strict health regimen encompassing diet, sleep, and, crucially, exercise. This isn’t just about looking good; it’s a quest to optimize health and extend lifespan by turning back the biological clock. But what exactly does his weekly workout routine entail? Let’s break down the key components of Bryan Johnson’s exercise philosophy and daily/weekly schedule.
The Philosophy Behind Project Blueprint Fitness
Johnson’s approach to fitness isn’t about chasing peak performance or building a bodybuilder physique. Instead, the primary goal is to decelerate the aging process and maintain optimal health. This means prioritizing:
- Consistency: Regular exercise is non-negotiable, with workouts scheduled almost every day of the week.
- Variety: Incorporating a mix of cardio, strength training, flexibility, and balance exercises to target all aspects of physical health.
- Moderation: Avoiding overtraining and strain, focusing instead on sustainable practices that can be maintained long-term.
- Data-Driven Optimization: Monitoring key biomarkers and adjusting the routine as needed based on results.
Johnson’s commitment is evident in his dedication to working out six days a week, usually in the morning, with each session lasting 60 to 90 minutes.
Decoding Bryan Johnson’s Weekly Workout Routine
Bryan Johnson dedicates approximately 6 hours per week to exercise, divided into strength training, cardio, flexibility, and balance exercises. He emphasizes a combination of different types of exercises.
Here’s a glimpse into a sample weekly plan, pieced together from various sources:
Daily Exercises
Bryan Johnson begins each day with a series of exercises aimed at strengthening and stretching every muscle in the body. This routine is designed to take about an hour and can be performed at home or in a gym. The exercises include:
- Backwards Sled: 10 minutes
- Stretches: Kneeling shin, pancake, hip flexor, and couch stretches
- Poliquin Step Ups: 6 sets of 10 repetitions on each leg
- Slant Board Squats: 3 sets of 10 repetitions
- ATG Split Squats: 3 sets of 10 repetitions
- Face Pulls: 3 sets of 10 repetitions
- Butterfly: 3 sets of 10 repetitions
- Tricep Extensions: 3 sets of 25 repetitions
- Band Pull Apart (back muscles): 3 sets of 10 repetitions
- Nordics: 3 sets of 10 repetitions
- Reverse Nordics: 3 sets of 10 repetitions
- Tibialis Raises: 3 sets of 20 repetitions
- Isotib Ankle Rotations (each): 3 sets of 10 repetitions
- Pull Ups: 3 sets of 10 repetitions
- Leg Raises (for abdomen): 1 set of 50 repetitions
- Obliques (each side, on a hyperextension): 1 set of 50 repetitions
- Back Extensions (on a hyperextension): 1 set of 25 repetitions
- Seated Calf Raises: 3 sets of 25 repetitions
Strength Training (2-3 Days per Week)
Johnson’s strength training sessions focus on compound movements that work multiple muscle groups simultaneously. Examples of exercises include:
- Squats: 3 sets of 10-15 repetitions (weights held at either side or near chest)
- Push-ups: 3 sets of 8-12 repetitions (standard or on knees/wall)
- Single Arm Dumbbell Rows: 3 sets of 10-12 repetitions
- Lunges: 3 sets of 10-12 repetitions (dumbbells held if possible)
- Overhead Press: 3 sets of 10-12 repetitions (standard if possible or on knees/wall)
- Dumbbell Chest Press: 3 sets of 10-12 repetitions
- Kettlebell Swings and/or Farmer’s Walks: 3 sets of 30 seconds
- Planks: 3 sets of 20-30 seconds
- Side Plank Hold: 20-30 seconds each side
- Step-Ups: 3 sets of 10 repetitions each leg
High-Intensity Interval Training (HIIT) (2-3 Days per Week)
HIIT workouts are incorporated to improve cardiovascular health and VO2 max (a measure of cardiorespiratory fitness strongly associated with longevity). One example of HIIT workout is:
- Work Interval: 20 seconds at all-out exertion.
- Rest Interval: 20 seconds (very low intensity or rest).
- Series: 8 rounds.
- Modality: Cycle ergometer, track, treadmill, body weight, or resistance exercises.
- Total Time: 4 minutes.
Another example of HIIT workout:
- 60 seconds of high-intensity effort (over 90% max HR), examples: jumping jacks, high knees, burpees, sprinting, mountain climbers.
- 60 seconds of active recovery (walking or light jogging)
He describes another HIIT as a 5-minute warmup in 130–140 bpm followed by 5 minutes HIIT on the bike/elliptical.
Cardiovascular Exercise
In addition to HIIT, Johnson incorporates low-intensity cardio into his routine. Typically, he uses cycling, elliptical, and rowing machines at his home gym.
Flexibility, Balance, and Mobility (Included in Daily Routine)
Johnson emphasizes the importance of flexibility, balance, and mobility for overall health and injury prevention. He incorporates:
- Dynamic stretching (arm circles, leg swings, high knees, lateral lunges)
- Yoga poses (cat-cow stretch, cobbler’s pose, tree pose, cobra pose)
- Static stretching
Weekend Activities
On weekends, Johnson engages in more recreational activities like hiking, playing pickleball, or cycling to stay active and enjoy the outdoors.
A Detailed Look at Bryan Johnson’s Sample Weekly Workout
Here’s a potential weekly workout schedule inspired by Bryan Johnson’s Blueprint protocol:
- Monday: Strength Training + Cardiovascular Health and Endurance (as detailed above)
- Tuesday: High Intensity Interval Training (HIIT) + Cardiovascular Health and Endurance (as detailed above)
- Wednesday: Strength Training + Flexibility, Balance, Mobility (as detailed above)
- Thursday: High-Intensity Interval Training (as detailed above)
- Friday: Strength Training (as detailed above)
- Saturday: Recreational activity like hiking, playing tennis, or basketball.
- Sunday: Rest or light activity like a walk.
Considerations for Women
Bryan Johnson highlights the importance of customizing training based on hormonal changes for women.
- Premenopausal Females:
- First half of the cycle: High-intensity and strength exercise as estrogen enhances muscle growth, performance, and recovery.
- Second half of the cycle: Lower-intensity exercises, such as cardio and light strength training, because the progesterone increase can lead to limited exercise capacity and slower recovery.
Key Considerations
- Warm-up: Always start with a proper warm-up (e.g., cycling, walking, arm circles, leg swings) before each workout.
- Cool-down: End each session with static stretching.
- Listen to your body: Adjust the intensity and duration of workouts as needed.
- Progression: Gradually increase the weight, repetitions, or intensity as you get stronger.
Is the Blueprint Fitness Routine Right for You?
Bryan Johnson’s “Project Blueprint” is an extreme example of dedication to longevity and health optimization. While it may not be realistic or desirable for everyone to follow his routine to the letter, there are valuable takeaways that can be incorporated into any fitness plan:
- Prioritize consistency: Aim for regular exercise most days of the week.
- Incorporate variety: Include cardio, strength training, flexibility, and balance exercises.
- Focus on sustainable practices: Choose activities you enjoy and can maintain long-term.
- Listen to your body: Adjust your routine as needed based on your individual needs and goals.
- Don’t get caught up in the nuances: Being active in whatever ways you can pays big for your health.
Whether you’re a seasoned athlete or just starting your fitness journey, Bryan Johnson’s approach offers insights into the importance of exercise for longevity and overall well-being. By focusing on consistency, variety, and moderation, you can create a sustainable routine that helps you look, feel, and function your best for years to come.
