Bryan Johnson’s Workout Routine in 2025
The Daily Moves That Power His Longevity Goals
Bryan Johnson is known for his focus on health and longevity, and his workout routine plays a big role in that plan. He follows a consistent schedule that supports strength, cardio fitness, and overall well-being. This article takes a simple look at the Bryan Johnson workout routine and explains how his daily exercise habits fit into his larger health goals.
- Last Updated: July 9, 2025
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Day 1—Strength and Endurance Training
The week starts with a workout that focuses on full-body strength, stability, and heart health. It combines resistance movements with balance drills and moderate cardio, forming the base of his fitness structure. This session reflects how the Bryan Johnson workout routine prioritizes longevity, function, and overall performance.
- Squats for lower body and core: Weighted squats are performed for 3 sets of 10–15 reps, with the weights held at the sides or near the chest. This targets the quads, glutes, and core while also reinforcing posture and control.
- Push-ups for upper body strength: A classic push movement, done for 3 sets of 8–12 reps, adjusted based on ability—standard, knee-supported, or wall-based. This helps build the chest, triceps, and shoulders while training endurance.
- Single-arm rows for back support: Using dumbbells, these rows are completed for 3 sets of 10–12 reps. The single-arm format helps correct muscle imbalances and strengthens the lats and upper back.
- Kettlebell swings or farmer’s walks for functional power: These movements are done for 3 rounds of 30 seconds. Both exercises challenge grip, hips, and core control, making them useful for real-world strength.
- Planks for core stability: Held for 3 rounds of 20–30 seconds, planks are used to activate deep abdominal muscles and enhance shoulder endurance, promoting overall stability.
- Stability exercises for balance and injury prevention: For 5–10 minutes, movements like bird dogs, single-leg toe touches, and plank shoulder taps are added to improve coordination and control.
- Cardio session for heart and endurance: The workout finishes with 25 minutes of steady movement—brisk walking, cycling, swimming, or elliptical. This helps maintain cardiovascular health without overloading the joints.
This workout sets the tone for the rest of the Bryan Johnson exercise routine by building strength and endurance in a balanced, practical way. It also supports his long-term diet and exercise goals, reinforcing his focus on sustainable fitness over time.
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Day 2 — High Intensity Interval Training
This session is short, intense, and focused on improving heart health and stamina. As part of the Bryan Johnson workout protocol, it blends brief bursts of maximum effort with steady cardio to train both speed and endurance. It’s a simple format that supports his long-term fitness and cardiovascular goals.
- Work interval for max effort: 20 seconds of high-intensity movement performed at full capacity. This can include sprinting, cycling, or fast-paced bodyweight exercises like burpees. The goal is to push as hard as possible during each round to trigger anaerobic adaptation.
- Rest interval for recovery: 20 seconds of very light activity or complete rest to let the heart rate come down slightly before the next sprint. For beginners or those new to this kind of training, extending rest to 40 seconds can make the session more manageable while still being effective.
- Total rounds for conditioning: The workout includes 8 total rounds, which keeps the total interval portion short but intense. This format helps boost power, speed, and the ability to recover quickly between efforts.
- Exercise formats for flexibility: These intervals can be performed on a treadmill, stationary bike, running track, or even with resistance-based bodyweight moves. This makes it easy to adjust based on equipment availability or personal preference.
- Time-efficient structure: The core of the session takes only 4 minutes, which makes it easy to fit into a busy schedule. The format can also be repeated later in the week or followed by additional cardio work for a longer session.
- Cardio finish for endurance: After completing intervals, the workout transitions into 20–30 minutes of steady cardio, such as brisk walking, cycling, swimming, or using an elliptical. This helps promote recovery while still supporting cardiovascular health.
- Effort target for steady cardio: During the moderate cardio phase, the aim is to stay at 60–70% of your maximum heart rate. This allows for conversation but still challenges your system enough to maintain aerobic fitness.
The second day of the Bryan Johnson workout plan mixes intensity with recovery to strengthen both short-burst power and long-term stamina. It also plays an important role in supporting his overall diet and exercise structure.
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Day 3 — Strength And Flexibility Training
Midweek training is all about slowing things down while still building strength. This session in the Bryan Johnson workout routine shifts the focus to recovery, mobility, and joint health. It helps maintain consistency without pushing too hard, giving the body a chance to stay active and heal at the same time.
- Dynamic mobility to prepare the body: Starts with 10 minutes of light, movement-based stretching. Includes hip and shoulder drills like wall slides, arm circles, thread the needle, and hip CARs to loosen the joints and activate key muscles.
- Strength session for balance and function: Includes 30 minutes of resistance training focused on muscle groups that aren’t fatigued from earlier sessions. Emphasizes compound lifts to support strength gains without overloading sore areas.
- Yoga-based movement for flexibility: Follows up with 15 minutes of beginner-friendly poses like the cat-cow stretch, tree pose, coddler’s pose, and cobra pose. These help improve balance, breathing, and flexibility through slow, intentional movement.
- Cool-down stretching for recovery: Ends with 5 minutes of static stretches to help relax the muscles, lower the heart rate, and improve overall flexibility. This section serves as a gentle cooldown to support recovery.
This recovery-focused workout gives structure to the Bryan Johnson Blueprint workout without overexertion. It allows for improved flexibility while still keeping the training rhythm intact.
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Day 4 — Conditioning Through Intervals
This session is built around short, intense efforts paired with active recovery. It’s a key part of the Bryan Johnson workout plan, designed to improve cardio fitness, stamina, and overall energy output without requiring a long time commitment.
- Warm-up and joint prep: Starts with 5–10 minutes of stability work and light movement. This includes exercises that activate the core and improve joint mobility before the intensity ramps up.
- Structured interval rounds: The main workout includes 8–10 full rounds, alternating between high effort and recovery phases. The short bursts train the heart to handle rapid shifts in intensity.
- High-intensity phase for output: Each round includes 60 seconds of maximum effort using bodyweight movements like jumping jacks, high knees, burpees, sprints, or mountain climbers. The goal is to push above 90% of maximum heart rate.
- Recovery phase for control: After each intense burst, 60 seconds of light jogging or walking allows the body to recover just enough before the next round begins. This helps improve endurance without stopping movement entirely.
- Compact session length: The full workout lasts about 25–30 minutes, including warm-up and cool-down, making it easy to fit into even a busy day.
This style of interval training supports the Bryan Johnson exercise protocol by boosting heart health, improving oxygen efficiency, and contributing to long-term fitness gains across his overall plan.
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Day 5 — Full-Body Strength and Stability Training
The end of the week shifts back to full-body resistance work. This session from the Bryan Johnson workout protocol builds strength across major muscle groups while reinforcing proper movement patterns. It’s a practical way to stay active without overloading already trained areas.
- General warm-up for circulation: Begins with 5 minutes of light cardio like walking or cycling to raise the heart rate, increase blood flow, and wake up the nervous system for the work ahead.
- Dynamic movements to activate joints: Involves leg swings, arm circles, high knees, and lateral lunges for another 5 minutes. These movements improve joint mobility, loosen tight areas, and help prevent injury during lifting.
- Lunges to strengthen the lower body: Performed for 3 sets of 10–12 reps using bodyweight or dumbbells. This exercise targets the quads, glutes, and hamstrings while also helping to build coordination and single-leg balance.
- Overhead press to train shoulders and arms: Done for 3 sets of 10–12 reps, either standing or kneeling based on your level. It focuses on building strength in the deltoids and triceps while challenging core stability and posture.
- Dumbbell chest press for upper body pushing power: Completed for 3 sets of 10–12 reps. It works the chest, shoulders, and triceps while allowing for more controlled movement compared to barbell presses.
- Side planks to support core and spine: Held for 20–30 seconds on each side. Strengthens the obliques, enhances core stability, and provides a solid base for other compound movements.
- Step-ups for functional movement: Performed for 3 sets of 10 reps per leg using a sturdy box or platform. This move strengthens the glutes, quads, and calves while also training balance and coordination.
- Balance work to finish strong: Adds 5–10 minutes of stability exercises such as bird dogs, single-leg toe touches, or plank shoulder taps. These help maintain joint health, prevent injury, and improve overall movement control.
This full-body session rounds out the Bryan Johnson daily workout by hitting strength, core, and stability in one go. It helps maintain consistency across the week while continuing to support his broader diet and exercise system.
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Day 6 — Norwegian Protocol
This cardio-focused training day is based on a well-researched method that pushes aerobic capacity through longer intervals at controlled intensity. Bryan Johnson uses this part of his workout routine to improve endurance without excessive wear on the body.
- Warm-up to prepare the body: Starts with 5–10 minutes of dynamic movement and light stability exercises to activate the joints, improve blood flow, and reduce the chance of early fatigue during intervals.
- Structured intervals with specific targets: The main workout includes 4 total rounds. Each round alternates between high and moderate intensity, making it ideal for cardiovascular development.
- High-intensity block for aerobic power: Each round begins with 4 minutes at 85–95% of maximum heart rate. This effort level challenges the heart and lungs to increase oxygen delivery and build endurance.
- Moderate-intensity block for controlled recovery: Each round is followed by 3 minutes at 60–70% of maximum heart rate. This keeps the body moving while giving it enough time to prepare for the next hard interval.
- Adjustable for all levels: Beginners can shorten the number of rounds or lower the intensity based on experience. The protocol remains effective, even with small adjustments, making it suitable for those easing into a structured weekly plan.
This day supports the overall structure of the Bryan Johnson blueprint workout by improving heart function
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Day 7 — Recovery Routine
The final day of the week shifts the focus from effort to recovery. This part of the Bryan Johnson workout routine is built around rest, light movement, and mindfulness. These elements play a key role in sustaining performance, lowering stress, and maintaining consistency over time.
- Gentle stretching or yoga for mobility: 20–30 minutes of light yoga or full-body stretches to improve flexibility, support circulation, and ease tight muscles from the previous training days.
- Mobility drills to support joint health: Includes movements like hip openers, shoulder rolls, and spinal rotations that help loosen common problem areas without adding strain.
- Breath control for nervous system recovery: Focused breathing helps shift the body into a relaxed state. Practicing slow nasal breathing can support parasympathetic activity and reduce heart rate.
- Mindfulness for mental clarity: 15–20 minutes of seated or guided meditation promotes focus and calm. This is especially useful for clearing mental fatigue built up from high-effort sessions.
- Postural resets to improve alignment: Light mobility poses done with control can help realign posture, especially after a week of lifting or sitting. These resets also support better breathing patterns.
- Low stimulation environment for full recovery: The routine is often performed in a quiet setting with minimal distractions to encourage total relaxation and allow both the body and mind to decompress.
Day 7 in the Bryan Johnson workout plan is not just a break from training. It is a structured pause that supports physical repair and mental clarity, helping sustain progress throughout his overall diet and exercise routine.
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Bryan Johnson Workout Tips
The effectiveness of the Bryan Johnson workout routine doesn’t come from just the exercises themselves. It also comes from how he thinks about movement, injury prevention, and long-term consistency. These tips reflect the mindset and structure behind his daily routine.
- Stay injury-free whenever possible: Avoiding injury helps maintain long-term progress. Even if it means skipping certain movements, it’s better to train consistently without setbacks than to push through pain and risk complications.
- Build a consistent habit: Exercise becomes easier when it’s automatic. Bryan trains daily without overthinking it, turning movement into a routine part of life, not something that needs constant motivation.
- Balance your training focus: Each week includes a mix of strength, cardio, balance, and flexibility. This variety supports joint health, muscle development, and endurance as part of the Bryan Johnson exercise routine.
- Stay active outside workouts: Movement isn’t limited to the gym. He walks after meals, stretches during breaks, and avoids long periods of sitting. This approach reduces stiffness and improves circulation throughout the day.
- Keep it simple: Instead of getting caught up in complex methods, he focuses on doing what works. Movement in any form is better than none, and overanalyzing often leads to doing less.
- Adjust based on female physiology (premenopausal): Women in the first half of their cycle can benefit from high-intensity and strength workouts. In the second half, lower-intensity training helps recovery as energy levels shift.
- Support for postmenopausal women: Prioritize strength and interval training to protect muscle mass and bone density. This helps offset the natural decline in estrogen and supports long-term mobility and health.
These tips highlight how the Bryan Johnson blueprint workout is designed for long-term success, not just short-term gains. By focusing on movement habits, recovery, and training variety, it reflects a thoughtful approach to diet and exercise that promotes sustainable health.
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