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Exercise
daily
Feb 18, 2026

Weekly Exercise Protocol

Bryan Johnson's 7-day exercise plan: strength, HIIT, Zone 2, and active recovery.

9 exercises

B

Bryan Johnson

Founder of Blueprint protocol. Sold Braintree/Venmo to PayPal for $800M. Netflix documentary "Don't Die".

Exercise
daily
9 actions
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Protocol Actions

Exercises (9)

Day 1: Full-body strength + moderate cardio

daily · Morning 6am

45-60 min
Day 2: HIIT (Tabata) + Zone 2 cardio

daily · Morning 6am

25-40 min
Day 3: Strength + flexibility/mobility/yoga

daily · Morning 6am

60 min
Day 4: HIIT intervals

daily · Morning 6am

25-40 min
Day 5: Full-body strength

daily · Morning 6am

45-60 min
Day 6: Norwegian 4x4 HIIT protocol

daily · Morning 6am

25-40 min
Day 7: Active recovery, yoga, meditation

daily · Morning

35-50 min
Light activity breaks

daily · Every 30 min during work

2-3 min
Weekend activities

daily · Weekends

Varies
longevity
performance
strength
endurance