Weekly Exercise Protocol
Exercise Protocol · 9 interventions
Bryan Johnson's 7-day exercise plan: strength, HIIT, Zone 2, and active recovery.
01Intervention stacks
- 01Dose & timing45-60 min Daily · Morning 6am
Foundation strength training with cardio
- 02Dose & timing25-40 min Daily · Morning 6am
Tabata 8x 20s/20s intervals plus steady-state cardio
- 03Dose & timing60 min Daily · Morning 6am
Strength with mobility focus
- 04Dose & timing25-40 min Daily · Morning 6am
8-10 rounds of 60s/60s intervals
- 05Dose & timing45-60 min Daily · Morning 6am
Squats, push-ups, rows, lunges, overhead press, planks
- 06Dose & timing25-40 min Daily · Morning 6am
4 min at 85-95% HR / 3 min rest, repeat 4x
- 07Dose & timing35-50 min Daily · Morning
Gentle yoga, stretching, mobility, 15-20 min meditation
- 08Dose & timing2-3 min Daily · Every 30 min during work
Walking, bodyweight exercises, stretching, dancing
- 09Dose & timingVaries Daily · Weekends
Hiking, pickleball, biking, climbing
02Citations
- 01Blueprint Exercise Protocol (2026)Day 1: Full-body strength + moderate cardio
- 02Bryan's Protocol (2026)Light activity breaks
03Edit history
- v1Current versionFebruary 18, 2026 · Initial edition
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