45–60 min, 7 days/week; mostly one set of 10–15 reps, no breaks
Business Insider walked through the roughly 25–30 exercises Johnson showed in his daily anti-aging workout video.
Bryan Johnson's daily anti-aging workout
- Goal
- Slow the speed of aging and maintain optimal health
- How often
- 7 days a week
- Session length
- 45-60 minutes
DailyFull body, posture, mobility, knees/ankles
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Sled pulls | 4 laps | – | |
| Scapula shrugs | – | – | |
| Tricep extensions | 1 | 10-15 | |
| Face pulls | 1 | 10-15 | |
| Band chest flys (butterfly pulls) | 1 | 10-15 | |
| Resistance band pull-aparts | – | – | |
| External shoulder rotations | – | – | |
| Weighted hamstring stretch | – | – | hold 30-60 seconds |
| Back extensions (machine) | – | – | |
| Oblique crunches (machine) | – | – | |
| Couch stretch | – | – | |
| Kneeling shin stretch | – | – | |
| Pigeon hip flexor stretch | – | – | |
| Leg raises | – | – | |
| Oblique touches | – | – | |
| Reverse push-ups (parallel bars) | 1 | 10-15 | |
| Seated calf raises | – | – | |
| Poliquin step-ups | – | – | |
| Slant board squats | – | – | |
| Split squats | – | – | |
| Nordic hamstring curls | – | – | |
| Reverse Nordics | – | – | |
| Tibialis raises | – | – | |
| Single-leg tibialis raises | – | – | |
| Isotib ankle rotations | – | – | |
| Chin-ups | – | – | |
| Bicep curls | – | – | |
| Exercise bike, elliptical or rower | – | – | 10 minutes, three days a week |
Mostly one set per exercise in the 10-15 rep range with no breaks; sets/reps not stated for most individual moves.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
Source: A 45-year-old tech exec who says he's reversed his biological age shares his anti-aging daily workout (article)