All LevelsFree

Blueprint by Bryan Johnson

Don’t die, the longevity workout

Anton Hørning· Aug 2024

6athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Intermediate, Beginner, Advanced

Goal

Athletics

Equipment

Garage Gym

Session length

60 min

The protocol was built over four years, with Bryan becoming the most measured person in history and maintaining what may be the best known biomarkers in the world.

Who it's for

Athletes of all experience levels

Athletes focused on athletics

Athletes who can train 5 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Quadriceps

19.3%

Glutes

18%

Hamstrings

13.9%

Abs

9.4%

Upper Back

7.4%

Lats

6.1%

Lower Back

4.9%

Other

4.1%

Rear Delts

3.7%

Adductors

2.5%

Middle Delts

Triceps

Chest

Calves

Biceps

1.2%

Front Delts

0.8%

Forearms

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Backwards Sled Drag	1	2 min	@7.5
2	Posture Excercise	1	15 reps	@7–8
3	Tricep Extension (Dumbbell)	1	25 reps	@7.5
4	Face Pull	1	15 reps	@7.5
5	Chest Fly (Cable)	1	15 reps	@7.5
6	Band Pull Apart	1	15 reps	@7.5
7	Back Extension	1	25 reps	@7.5
8	Side Bend (Dumbbell)	1	25 reps	@7.5
9	Couch Stretch with Reachovers	1	1 min	@6.5
10	World's Greatest Stretch	1	1 min	@6.5
11	Lying Leg Raise	1	50 reps	@7.5
12	Seated Calf Raise	1	25 reps	@7.5
13	Step-Up (Weighted)	3	10 reps	@7
14	Squat (Barbell)	3	15 reps	@7.5
15	Split Squat (Dumbbell)	3	15 reps	@7
16	Nordic Curl	1	10 reps	@7.5
17	Reverse Nordic Curl	1	10 reps	@7.5
18	Pull-Up (Bodyweight)	1	15 reps	@8.5
19	Chin-Up (Bodyweight)	1	15 reps	@8.5

#	Exercise	Sets	Reps	Intensity
1	Backwards Sled Drag	1	2 min	@7.5
2	Posture Excercise	1	15 reps	@7–8
3	Tricep Extension (Dumbbell)	1	25 reps	@7.5
4	Face Pull	1	15 reps	@7.5
5	Chest Fly (Cable)	1	15 reps	@7.5
6	Band Pull Apart	1	15 reps	@7.5
7	Back Extension	1	25 reps	@7.5
8	Side Bend (Dumbbell)	1	25 reps	@7.5
9	Couch Stretch with Reachovers	1	1 min	@6.5
10	World's Greatest Stretch	1	1 min	@6.5
11	Lying Leg Raise	1	50 reps	@7.5
12	Seated Calf Raise	1	25 reps	@7.5
13	Step-Up (Weighted)	3	10 reps	@7
14	Squat (Barbell)	3	15 reps	@7.5
15	Split Squat (Dumbbell)	3	15 reps	@7
16	Nordic Curl	1	10 reps	@7.5
17	Reverse Nordic Curl	1	10 reps	@7.5
18	Pull-Up (Bodyweight)	1	15 reps	@8.5
19	Chin-Up (Bodyweight)	1	15 reps	@8.5

#	Exercise	Sets	Reps	Intensity
1	Backwards Sled Drag	1	2 min	@7.5
2	Posture Excercise	1	15 reps	@7–8
3	Tricep Extension (Dumbbell)	1	25 reps	@7.5
4	Face Pull	1	15 reps	@7.5
5	Chest Fly (Cable)	1	15 reps	@7.5
6	Band Pull Apart	1	15 reps	@7.5
7	Back Extension	1	25 reps	@7.5
8	Side Bend (Dumbbell)	1	25 reps	@7.5
9	Couch Stretch with Reachovers	1	1 min	@6.5
10	World's Greatest Stretch	1	1 min	@6.5
11	Lying Leg Raise	1	50 reps	@7.5
12	Seated Calf Raise	1	25 reps	@7.5
13	Step-Up (Weighted)	3	10 reps	@7
14	Squat (Barbell)	3	15 reps	@7.5
15	Split Squat (Dumbbell)	3	15 reps	@7
16	Nordic Curl	1	10 reps	@7.5
17	Reverse Nordic Curl	1	10 reps	@7.5
18	Pull-Up (Bodyweight)	1	15 reps	@8.5
19	Chin-Up (Bodyweight)	1	15 reps	@8.5

#	Exercise	Sets	Reps	Intensity
1	Backwards Sled Drag	1	2 min	@7.5
2	Posture Excercise	1	15 reps	@7–8
3	Tricep Extension (Dumbbell)	1	25 reps	@7.5
4	Face Pull	1	15 reps	@7.5
5	Chest Fly (Cable)	1	15 reps	@7.5
6	Band Pull Apart	1	15 reps	@7.5
7	Back Extension	1	25 reps	@7.5
8	Side Bend (Dumbbell)	1	25 reps	@7.5
9	Couch Stretch with Reachovers	1	1 min	@6.5
10	World's Greatest Stretch	1	1 min	@6.5
11	Lying Leg Raise	1	50 reps	@7.5
12	Seated Calf Raise	1	25 reps	@7.5
13	Step-Up (Weighted)	3	10 reps	@7
14	Squat (Barbell)	3	15 reps	@7.5
15	Split Squat (Dumbbell)	3	15 reps	@7
16	Nordic Curl	1	10 reps	@7.5
17	Reverse Nordic Curl	1	10 reps	@7.5
18	Pull-Up (Bodyweight)	1	15 reps	@8.5
19	Chin-Up (Bodyweight)	1	15 reps	@8.5

#	Exercise	Sets	Reps	Intensity
1	Backwards Sled Drag	1	2 min	@7.5
2	Posture Excercise	1	15 reps	@7–8
3	Tricep Extension (Dumbbell)	1	25 reps	@7.5
4	Face Pull	1	15 reps	@7.5
5	Chest Fly (Cable)	1	15 reps	@7.5
6	Band Pull Apart	1	15 reps	@7.5
7	Back Extension	1	25 reps	@7.5
8	Side Bend (Dumbbell)	1	25 reps	@7.5
9	Couch Stretch with Reachovers	1	1 min	@6.5
10	World's Greatest Stretch	1	1 min	@6.5
11	Lying Leg Raise	1	50 reps	@7.5
12	Seated Calf Raise	1	25 reps	@7.5
13	Step-Up (Weighted)	3	10 reps	@7
14	Squat (Barbell)	3	15 reps	@7.5
15	Split Squat (Dumbbell)	3	15 reps	@7
16	Nordic Curl	1	10 reps	@7.5
17	Reverse Nordic Curl	1	10 reps	@7.5
18	Pull-Up (Bodyweight)	1	15 reps	@8.5
19	Chin-Up (Bodyweight)	1	15 reps	@8.5

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Blueprint by Bryan Johnson is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Blueprint by Bryan Johnson is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Blueprint by Bryan Johnson is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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