Concept2 RowErg Model D
Fitness
Concept2 RowErg Model D Indoor Rowing Machine with PM5 Monitor, Device Holder, Adjustable Air Resistance, Easy Storage (Gray)
$1,199.99
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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
1
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.
2
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 Foldable Flat Weight Bench for Home Gym, 1,000 lb Capacity | 4-Way Steel Frame for Extra Stability, Thick Pad, Easy Folding Storage, Minimal Assembly, Free Workout Chart Included
Recommended
FLYBIRD WB5 Weight Bench, ASTM-Certified 800LBS Adjustable Weight Bench 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 Dip Station Standard & XL
Recommended
Valor Fitness Adjustable Roman Chair Hyperextension Bench with Resistance Band Pegs for Core, Hamstring, and Ab Workouts - Max 250 LB - Strength Training Equipment
3
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.
4
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.
5
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.
6
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.
7
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.
8
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.
9
Activity Tracking
Ongoing
Track workouts, recovery, heart rate variability, and activity levels with wearable devices. Data-driven training helps optimize performance and prevent overtraining.
Shop this guide
Products referenced in the protocol, gathered into one checklist.
Paid affiliate link. As an Amazon Associate we earn from qualifying purchases.
WHOOP 4.0
Wellness
WHOOP 4.0 with 12 Month Subscription – Wearable Health, Fitness & Activity Tracker – Continuous Monitoring, Performance Optimization, Heart Rate Tracking – Improve Sleep, Strain, Recovery, Wellness
$170.00
Finer Form Flat Bench
Fitness
Finer Form Foldable Flat Weight Bench for Home Gym, 1,000 lb Capacity | 4-Way Steel Frame for Extra Stability, Thick Pad, Easy Folding Storage, Minimal Assembly, Free Workout Chart Included
$139.99
FLYBIRD Adjustable Bench
Fitness
FLYBIRD WB5 Weight Bench, ASTM-Certified 800LBS Adjustable Weight Bench Workout Bench Foldable for Home Gym, 90° to -30° FID and 30in Extended Backrest for Bench Press Strength Training Exercise
$149.98
Lebert Equalizer Dip Bars
Fitness
Lebert EQualizer Total Body Strengthener Dip Station Standard & XL
$89.95
Valor Roman Chair
Fitness
Valor Fitness Adjustable Roman Chair Hyperextension Bench with Resistance Band Pegs for Core, Hamstring, and Ab Workouts - Max 250 LB - Strength Training Equipment
$348.98
CAMRY Grip Dynamometer
Fitness
CAMRY Digital Hand Dynamometer Grip Strength Measurement Meter 198Lbs / 90Kgs Auto Capturing Electronic Hand Grip Power
$32.99
IronMind CoC Hand Gripper
Fitness
IronMind Captains of Crush Gripper | The Gold Standard of Grippers, Made in the USA
$34.95
Slant Board Guy Pro
Fitness
Slant Board for Squats, Wooden Squat Board with Non-Slip Surface,Perfect for Knees Over Toes - Patent Pending Design
$135.97
Oura Ring 4
Wellness
OURA Ring 4 Smart Ring for Sleep, Activity, and Health Tracking
$349.00