Bryan Johnson's Exercise Protocol: Weekly Workout Plan

Bryan Johnson's complete weekly exercise structure. The protocol combines strength training, HIIT, and cardio across the week, with a focus on balance, flexibility, and functional fitness. Bryan works out 60-90 minutes daily starting at 6:00 AM. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new exercise program.

Protocol Steps

Weekly Structure Overview

Reference

Bryan's weekly exercise plan: 3 days: Strength training1 day: High-Intensity Interval Training (HIIT)3 days: Cardio (Zone 2) Each session lasts 60-90 minutes. On weekends, he substitutes with hiking, pickleball, cycling, or climbing.

Strength Training (3x/week)

60-90 mins

Focus on compound movements and functional strength. Use adjustable benches, dip bars, and bodyweight exercises. Target all major muscle groups across the three sessions.

Recommended

Finer Form Gym Quality Foldable Flat Bench for Multi-Purpose Weight Training and Ab Exercises - Free PDF Workout Chart Included

Recommended

FLYBIRD Adjustable Weight Bench, ASTM-Certified 800LBS Workout Bench Foldable for Home Gym, 90° to -30° FID and 30in Extended Backrest for Bench Press Strength Training Exercise

Recommended

Lebert EQualizer Total Body Strengthener - Portable Dip Station for Full Bodyweight Training - Includes Hip Resistance Band & Online Coaching - Available in Standard & XL Sizes

Recommended

Valor Fitness Adjustable Roman Chair Hyperextension Bench with Resistance Band Pegs for Core, Hamstring, and Ab Workouts - Max 250 LB - Strength Training Equipment

Cardio: Rowing & Cycling (3x/week)

60-90 mins

Zone 2 cardio for cardiovascular health and fat metabolism. Rowing and cycling are Bryan's preferred modalities. Zone 2 means you can maintain a conversation while exercising — sustainable, steady-state effort.

Recommended

Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)

Recommended

Peloton Bikes, Indoor Exercise bikes for Cardio and Strength Training

HIIT Training (1x/week)

30-45 mins

One session per week of high-intensity interval training. Short bursts of maximum effort followed by recovery periods. Improves VO2 max, metabolic health, and cardiovascular fitness.

Grip Strength Training

10 mins

Bryan is in the top 5% of all ages for grip strength. Grip strength is one of the strongest predictors of overall health and longevity. Train with hand grippers and a dynamometer to measure progress.

Recommended

CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter 198Lbs / 90Kgs Auto Capturing Electronic Hand Grip Power

Recommended

Captains of Crush Hand Gripper Point Five - (120 lb.)

Recommended

Logest Metal Hand Grip Set, 100LB-350LB 6 Pack No Slip Heavy-Duty Grip Strengthener with Gift Box, Great Wrist & Forearm Hand Exerciser, Home Gym, Hand Gripper Grip Strength Trainer

Flexibility & Balance

10-15 mins

Incorporate balance and flexibility work into every session. Use a slant board for calf stretching and ankle mobility. Bryan emphasizes these often-neglected components of fitness.

Recommended

Slant Board Guy - Slant Board for Squats, Wooden Squat Board with Non-Slip Surface,Perfect for Knees Over Toes - Patent Pending Design

Recovery: Percussive Therapy

10 mins

Use a percussive therapy device for muscle recovery after workouts. Helps reduce soreness, improve blood flow, and speed recovery between sessions.

Recommended

Therabody Theragun PRO Plus - 6-in-1 Deep Tissue Percussion Massage Gun, Handheld Personal Massager for Full Body Pain Relief & Muscle Tension with Biometric Breathwork, Vibration & Heated Attachments

Light Activity Throughout the Day

2-3 mins every 30 mins

Every 30 minutes during the workday, Bryan does 2-3 minutes of light activity: walking, bodyweight exercises, stretching, light household tasks, or dancing. Non-exercise activity is crucial for metabolic health.

Activity Tracking

Ongoing

Track workouts, recovery, heart rate variability, and activity levels with wearable devices. Data-driven training helps optimize performance and prevent overtraining.

Recommended

WHOOP 4.0 with 12 Month Subscription – Wearable Health, Fitness & Activity Tracker – Continuous Monitoring, Performance Optimization, Heart Rate Tracking – Improve Sleep, Strain, Recovery, Wellness

Recommended

Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring

Shop this guide

Products referenced in the protocol, gathered into one checklist.

Paid affiliate link. As an Amazon Associate we earn from qualifying purchases.

Concept2 RowErg Model D

Fitness

Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)

$1,189.99

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Theragun PRO Plus

Fitness

$649.99

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Fitness

$1,695.00

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CAMRY Grip Dynamometer

Fitness

CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter 198Lbs / 90Kgs Auto Capturing Electronic Hand Grip Power

$32.99

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IronMind CoC Hand Gripper

Fitness

Captains of Crush Hand Gripper Point Five - (120 lb.)

$29.95

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Logest Grip Strengthener Set

Fitness

Logest Metal Hand Grip Set, 100LB-350LB 6 Pack No Slip Heavy-Duty Grip Strengthener with Gift Box, Great Wrist & Forearm Hand Exerciser, Home Gym, Hand Gripper Grip Strength Trainer

$32.99

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Slant Board Guy Pro

Fitness

Slant Board Guy - Slant Board for Squats, Wooden Squat Board with Non-Slip Surface,Perfect for Knees Over Toes - Patent Pending Design

$135.97

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Oura Ring 4

Wellness

Oura Ring 4 - Smart Ring for Health Tracking with HRV, Sleep, and Activity Monitoring

$349.00

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