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Liver King Workout Routine

Hanna Walther Author Profile



Liver King's Workout Routine and Diet

What does Liver King’s workout routine look like?

Liver King, otherwise known as Brian Johnson, is a bodybuilder, social media personality, and entrepreneur. Brian practices Ancestral Living and shares his journey with his massive social media following.

Brian shares his journey to inspire his followers to understand, explore, and participate in lifestyles that are different than what is considered “normal” by society’s standards.

While we’ve done thorough research on Liver King’s workout routine and diet plan, this is not his exact routine. It’s a compilation of his social media commentary and content, interviews Liver King has done, and information from experts in the industry.


Current Stats 

  • Height:‎ unknown
  • Weight: approximately 200 pounds
  • Age: 44 years old
  • Birthday: unknown
  • Accolades: 2.4 million TikTok followers, 52k YouTube subscribers, 1.4 million Instagram followers


Workout Principles

On his Instagram, Liver King shares some great inspiration and content with his followers. Liver King explains how he and his family are becoming more in-tune with Mother Nature.

Liver King believes that by connecting to the earth and returning to our primal selves, we can live a better life and establish better connections with the world around us.

On his YouTube channel, Liver King shares videos on his ranch, how he spends his days in nature, things he eats, and how he embraces nature. Liver King follows the 9 ancestral tenets to fully immerse himself in his environment, diet, fitness, and overall healthy lifestyle.


Liver King’s Workout Routine

Liver King works out nearly every day; whether he’s strolling through nature on his Texas ranch or performing one of his impossible workouts in his home gym, Brian Johnson finds ways to work his body every day of the week.

While he doesn’t focus solely on fitness, Liver King performs many workouts that simulate what our ancestors did to survive. For example, he carries heavy chains around his property to mimic carrying a heavy animal carcass after a hunt.

Here is the Liver King workout routine:


Monday – Full Body Circuit

Liver King kicks off the week with this four-exercise program that will leave you busted and breathless while training your entire body.

  1. A 30-minute walk in nature
  2. Handstand push up (5-10 sets, 10 reps)
  3. Deadlift (5-10 sets, 10 reps)
  4. Tire strike (5-10 sets, 10 reps)
  5. Rowing machine (5-10 sets, 3 minutes rowing)


Tuesday – Rest

Aside from his 30-minute nature walk, Liver King takes Tuesday off from lifting weights and carrying chains around his property.


Wednesday – Arms

After his morning walk, Liver King trains his arms on a daily basis, but when he’s actually lifting weights, here’s part of his arm workout:

  1. Dumbbell floor press (5-10 sets, 10 reps)
  2. Resistance band flys (5-10 sets, 10 reps)
  3. Overhead press with tree branches

Believe it or not, Liver King does use adjustable dumbbells and kettlebells to help him achieve muscle growth and sculpt the areas that need extra attention.



After his meetings and phone calls, Liver King engages in a cardio workout that challenges his body, builds endurance, and gets his heart rate up.

  1. A 30-minute walk in nature
  2. Speed intervals on the exercise bike
  3. 10 minutes on the rowing machine
  4. Evening walk around his property


Friday – Cardio & HIIT Training

Are you ready for this? On Friday, Liver King does an extreme workout that promotes full body gains, builds muscle, and helps him build that shredded physique.

  1. A 1-mile walk while wearing 20-pound ankle weights
  2. Pulling a 195-pound sled
  3. Carrying a 100-pound backpack
  4. Holding 97-pound kettlebells



On Saturday, Liver King is up before the sun to complete his morning walk and then performs a full body workout to build muscle and get the blood flowing.

  1. A 30-minute walk around the property
  2. Push-ups (2 rounds, rep til failure)
  3. Walking with metal chains (entire property, 15 minutes)


Sunday – Rest

On Sundays, Brian Johnson is up before the sun, connecting with nature before the rest of the world is awake. This sets his entire day up for success. He spends Sunday with his family on their large ranch in Texas.


Liver King’s Diet 

Ancestral living means forgoing the typical lifestyle of the modern world and living the way our ancestors did. Living off the land, hunting, and gathering, and eating whole organ foods.

The ancestral living diet is similar to the paleo diet, where you eat foods that could’ve been obtained by hunting and gathering nearly 10,000 years ago.

Liver King eats raw meat, raw eggs, and testicles on a daily basis. He avoids all processed food and believes in eating the “nose to tail” of any animal he eats. Most of his meals include raw liver, yogurt, maple syrup, and eggs.

Brian Johnson does not count calories; he simply eats animal meat and other foods from the earth.

Here is Liver King’s diet:  

Meal 1

  • 4 ounces of raw liver
  • Collagen shake with protein and raw camel milk
  • Maple syrup

Meal 2

  • Raw eggs
  • Bone broth
  • Bone marrow
  • 2 ounces of liver

Meal 3

  • 10 ounces of red meat
  • Potatoes
  • Raw bone marrow
  • Homemade yogurt

Meal 4

  • Rib-eye steak
  • Fresh avocado
  • Sweet potato



Liver King is the cofounder of Ancestral Supplements, a company selling organic, grass-fed organs, bone extracts, vitamins, and minerals from healthy animals.

To live the life of our early ancestors, Liver King enlists the help of various supplements to build muscle, achieve optimal brain health, boost his energy and focus, and help him get stronger.



For the modern world, the Liver King’s ancestral lifestyle choices are bizarre; some may even see them as unnecessary. We know our ancestors figured out how to cook food with fire, so eating raw beef liver may just be for show and to promote his lifestyle and supplement brand. 

Do you think you can live like the Liver King? His nutrition, workouts, sleep, and daily activities are more than most people can handle. But his body is absolutely insane, so maybe he’s onto something.

What do you think about Liver King’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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