Celeb health

Liver King Workout Routine & Diet Plan

Liver King

Brian Johnson, also known as Liver King, is a bodybuilder, social media star, and business owner. Brian does Ancestral Living, and he tells his huge social media following about it. He talks about his journey to encourage his followers to understand, learn about, and try out ways of living that are different from what society considers “normal.”

Even though we did a lot of research on Liver King’s workouts and diet, this is not exactly what he does. It is a collection of his comments and posts on social media, interviews Liver King has done, and information from experts in the field.

Here, is Liver King Workout & Diet Plan.

What We Know Now

  • Height: 5 ft 7 inches
  • Weight: roughly 200 pounds
  • Age: 44 years
  • Birth Year: 1977
  • Accolades: 3 million followers on TikTok, 150k subscribers on YouTube, and 1.6 million followers on Instagram

Workout Principles

Liver King gives his followers on Instagram a lot of great ideas and content. He talks about how he and his family are getting closer to nature. Liver King thinks that we can live a better life and connect better with the world around us if we connect with the earth and return to our primal selves.

He posts videos on his YouTube channel about his ranch, how he spends his days in nature, what he eats, and how he connects with nature. Liver King follows the 9 ancestral tenets to fully immerse himself in his environment, diet, fitness, and overall healthy way of life.

Liver King’s Workout Routine

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He works out almost every day. Whether he’s walking through nature on his Texas ranch or doing one of his impossible workouts in his home gym, Brian Johnson finds ways to work his body every day of the week.

Even though fitness isn’t his only focus, Liver King does a lot of workouts that remind him of what our ancestors did to stay alive. For example, he walks around his property with heavy chains to make it look like he is carrying a heavy animal carcass after a hunt.

Here is the workout plan for the Liver King:

Monday: Whole-Body Circuit

This four-exercise program from Liver King is a great way to start the week and get your whole body in shape.

  • A 30-minute walk in nature
  • Handstand push up (5-10 sets, 10 reps)
  • Deadlift (5-10 sets, 10 reps)
  • Tire strike (5-10 sets, 10 reps)
  • Machine for rowing (5-10 sets, 3 minutes rowing)

Tuesday – Rest

  • Liver King doesn’t lift weights or carry chains around his property on Tuesdays. Instead, he goes for a 30-minute walk in the woods.

Wednesday – Arms

Liver King works out his arms every day after he goes for a walk in the morning. When he’s lifting weights, he does the following:

  • Dumbbell floor press (5-10 sets, 10 reps)
  • Flying resistance band (5-10 sets, 10 reps)
  • Use tree limbs to do an overhead press.

Even if you don’t believe it, Liver King does use adjustable dumbbells and kettlebells to help him build muscle and shape the parts of his body that need more work.

 Liver King Workout


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

  • A 30-minute walk in nature
  • Changes in speed on an exercise bike
  • Using the rowing machine for 10 minutes
  • Evening stroll around his land

Friday: Cardio and HIIT (High-Intensity Interval Training)

Can you handle this? Liver King does an extreme workout every Friday that helps him gain weight all over his body, build muscle, and get that ripped look.

  • A mile-long walk with 20-pound weights on your ankles
  • Getting a 195-pound sled to move
  • Having to carry a 100-pound pack
  • Holding 97-pound kettlebells


Liver King gets up before sunrise on Saturdays to go for a walk and then works out his whole body to build muscle and get the blood flowing.

  • A walk around the property that takes 30 minutes
  • Push-ups (2 rounds, rep til failure)
  • Having metal chains on your feet (entire property, 15 minutes)

Sunday – Day of Rest

On Sundays, Brian Johnson gets up before the sun and spends time in nature before the rest of the world wakes up. This makes the rest of his day go well. On Sundays, he spends time with his family on their big Texas ranch.

 Liver King Diet

Liver King’s Diet

Ancestral living means giving up the modern way of life and going back to how our ancestors lived. Living off the land by hunting, gathering, and eating foods with the organs still in them. The ancestral living diet is similar to the paleo diet, where you eat foods that you could have gotten by hunting and gathering about 10,000 years ago.

Every day, Liver King eats raw meat, raw eggs, and raw testicles. He doesn’t eat any processed food and thinks it’s important to eat the whole animal, from nose to tail. Raw liver, yogurt, maple syrup, and eggs make up most of his meals.

Brian Johnson doesn’t count calories; he just eats meat and other foods that come from the ground.

Here is Liver King’s diet:

Meal 1

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

Meal 2

  • Raw eggs
  • Bone stock
  • The bone marrow
  • Liver, 2 ounces

Meal 3

  • Red meat, 10 ounces
  • Potatoes
  • Uncooked bone marrow
  • Homemade yogurt

Meal 4

  • Rib-eye steak
  • Fresh avocado
  • Sweet potato


Liver King is one of the people who started Ancestral Supplements, which sells organs, bone extracts, vitamins, and minerals from healthy grass-fed animals. Liver King takes supplements to help him live as our early ancestors did. These supplements help him build muscle, keep his brain healthy, get more energy and focus, and get stronger.

  • Whey Protein
  • Creatine
  • Mass Gainer
  • Casein Protein

Brian Johnson


In the modern world, the choices the Liver King’s ancestors made about how to live are strange, and some people may even think they were unnecessary. We know that our ancestors learned how to cook food with fire, so his eating raw beef liver may be just for show and to promote his lifestyle and supplement brand.

Do you think you could live like the Liver King? Most people couldn’t handle what he eats, how hard he works out, how much sleep he gets, or what he does every day. But his body is crazy, so he might be on to something.