Liver King’s Workout Routine and Diet Plan

Brian Johnson who is popularly known as Liver King has given a new definition to staying fit and healthy. Instead of training in air-conditioned gymnasiums and relying on crash diets, Liver King follows an ancestral lifestyle to serve that purpose.

His everyday routine consists of lifting heavy logs, running/walking in the woods, taking ice-cold showers, and eating raw meat. All this has given him a physique that most gym rats aspire to have.

Liver King has also acquired a massive follower base on his Instagram and YouTube handles where he has over 1.7 million followers and 185K subscribers respectively. Your presence over here makes us assume that you must be one among them.

So let’s get to know more about Liver King’s unique workout routine and diet plan that he abides by to maintain his physique and optimize his fitness levels.

Liver King's Workout Routine and Diet Plan
Liver King /

Liver King’s Workout Principles

Liver King is a fanatic when it comes to exercising. But his exercise routine is not confined to the four walls of a well-equipped modern gym. Instead, he loves training out in nature and at his home gym.

Liver King’s workout plan is focused on promoting strength and size gains, improving cardiovascular endurance, and also facilitating a holistic and functional approach toward staying fit and healthy. Owing to this reason, along with weight training and cardio it also incorporates functional training.

Liver King’s Workout Routine

Liver King’s workout routine has a primal nature. In general, it can be said that it is primarily concerned with lifting and carrying heavy weights and performing activities like walking and running outdoors. The former works on building up physical strength whereas the latter keeps one’s cardiovascular endurance in check.

Liver King loves training in the outdoors. He claims that doing so gets him in close proximity to mother nature and also enables him to get the best out of his workouts.

Being an exercising freak, Liver King seldom misses his workouts. He trains for 6-7 days a week. Even on his rest days, he indulges in some form of low-intensity physical activity.

Now, let’s get to know more about Liver King’s workout routine for the week:-

Liver King's Workout Routine



  • Lower body-focused training (focusing on hitting 1 RMs)


  • Olympic lifts
  • Heavy pulls
  • Chest-to-bar pushups
  • Handstand pushups
  • Legless rope climbs



  • Back
  • Rear delts
  • Core


  • Upper body push
  • Several dynamic and plyometric movements


  • Walking in the sun
  • Performing sprint variations on either the assault bike, or rower



  • Lower body
  • Plyometric work


  • Olympic lifts
  • Heavy pulls
  • Kettlebell swings
  • Heavy carries



  • Upper body-focused training (focusing on hitting 1 RMs)


  • Heavy ball cleans
  • Ring muscle-ups
  • Hand-stand walks


  • Performing some strong-man movements
  • Core work


  • Brisk walking in the outdoors
  • Tabata push-ups

10,000 Steps

Being a staunch proponent of following a Paleolithic lifestyle, Liver King makes it a point to walk at least 10,000 steps every single day. He claims that walking is a functional exercise and logging in 10,000 steps every day is a sure shot way to get healthy and fit.

Incorporating Olympic Lifts

To work on maintaining his overall muscle strength and size, Liver King also includes a few Olympic lifts in his training program. He performs those lifts in his home gym using barbells and metal plates. His Olympic lifting routine comprises exercises like the barbell overhead press, power cleans, clean and press, and push press.

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Liver King’s Diet Plan

Liver King's Diet Plan
Liver King /

By looking at Liver King’s gigantic and muscular physique, anyone can get an idea that this man must be having plenty of nutritious food items in his diet plan. But Liver King’s diet plan is not just confined to that. He prefers eating most of the food items that he includes in his nutrition plan in their raw and fresh form.

Following an ancestral way of living, he prefers eating whole organ foods. Raw eggs, raw meat, and bull testicles have always been a part of his everyday meals.

Liver King neither counts his calories nor tracks his macros. Instead, he simply goes by his instincts and eats as much animal meat and other nutritious food items as required by his body to perform optimally.

Liver King’s meal plan comprises 3 huge meals that are loaded with essential nutrients. Let’s have a look at it:-

Meal 1- Breakfast

  • 6 farm-fresh whole eggs
  • 30 grams protein shake mixed in ice-cold mineral water
  • 100 grams of whole Greek yogurt (mixing creatine, almond butter, collagen, ghee, and sea salt into it)
  • 30 grams of maple syrup
  • 2 oz raw liver with maple syrup and sea salt
  • 1 oz raw bone marrow with maple syrup and sea salt
  • ½ pint of farm-fresh raw milk

Meal 2- Lunch (post-workout)

  • Same as breakfast

Meal 3- Dinner

  • 16 oz of full fat cooked red meat (it may include grass-finished ground wagyu or short ribs, grass-finished rib eye, and ground organs including liver, kidney, heart, spleen, and pancreas)
  • 2 to 3 oz of either raw sweetbreads, raw heart, or raw bull testicles
  • 1 avocado with sea salt and 100% genuine olive oil

Carbs Are Important

Unlike current bodybuilders who usually tend to avoid carbs to look lean, Liver King makes sure to have plenty of carbs that can keep him energetic to carry on his ancestral lifestyle. He claims that consuming adequate amounts of carbs also aids in tissue repair and muscle growth.

He includes both simple and complex carbs in his diet plan. The former facilitates recovery whereas the latter keeps him energetic for long periods.

Macro Breakdown

Liver King’s diet plan has around 40% of proteins, 35% of fats, and 25% of carbs. Such a kind of diet plan is pretty ideal to assist in muscle building, reducing issues pertaining to blood pressure/sugar, keeping hormone production optimized, and stabilizing the brain’s neurological functioning.

Liver King’s Supplements

Even though Liver King has always prioritized eating whole food items in his nutrition plan, he still includes a few supplements in it. Doing so fetches his body with good calories and other vital nutrients.

Liver King’s supplements stack includes the following:-

  • Whey protein
  • Creatine
  • Mass gainers
  • Casein (preferably at night before sleeping)

The above-mentioned supplements contribute towards boosting muscle recovery, enhancing strength gains, fetching the body good calories, and keeping the body in an anabolic state.

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Final Words

If you would have ever wanted to know about ancestral living, we are sure that this post would have served you pretty well. Liver King has undoubtedly brought a whole new thing to the fitness community.

So if you too want to give it a try, you may go for it. But make sure to go through that transition gradually and not all at once. That way your body would be able to gain the most out of an ancestral lifestyle instead of getting shell-shocked by it. Good luck!!!