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Liver King’s Workout Routine And Diet Plan – Revealed 2023

Brian Johnson, also known as Liver King, is a fitness social media influencer and entrepreneur from the United States.

Liver King’s Workout Routine And Diet Plan – Revealed 2023

1. Who is Liver King

Brian Johnson, also known as Liver King, is a fitness social media influencer and entrepreneur from the United States. He is well-known for his ancestral lifestyle, which includes eating a pound of raw liver every day. adverbial adverbial ad Brian Johnson was born in San Antonio, Texas, on July 7, 1977. He graduated from Lyon Valley's John Marshall High School.

2. Story of Becoming The Liver King

Brian mentions on his website that when their two sons developed allergies and were often hospitalized, they both embraced and adopted the ancestral lifestyle.

He began consuming raw animal flesh, organs, bones, and testicles from nose to tail after reading Sally Falcon's Nourishing Tradition: Challenging Politically Correct Nutrition and Diet Dictator's Recipe. Brian's health and mood shifted dramatically.

Brian consumes approximately one pound of raw liver per day. They gave up all processed and packaged foods and began eating only whole foods. The Liver family's diet has been described as "too much" by experts on numerous occasions.

Brian later developed his 9 Ancestry Teachings and published them on his website and in his ebook, The 9 Ancestry Teachings: Made for the Modern Primal:

  • sleep
  • eat
  • move
  • symbol
  • connect
  • cold
  • sun
  • struggle
  • tie up

3. Liver King’s Workout Principles

3.Liver King’s Workout Principles

Liver King is a role model for all of us. He doesn't just settle for a standard gym membership; he's developed a one-of-a-kind, all-encompassing workout regimen that's guaranteed to give him the best results in terms of strength, size, and stamina.

Liver King adjusts to the environment by emphasizing rest and rest days. He also added functional training to his gym workouts, demonstrating that he understands that fitness can be achieved in a variety of ways.

With a holistic approach firmly rooted in their approach to health and wellness, we only see bigger and better things for Liver King in the future!

4. Liver King’s Workout Routine

Liver King’s Workout Routine

Liver King enjoys being outside and is constantly pushing himself to do better. He takes his training seriously and works out 6-7 days a week, seven days a week!

His goal is to get the most out of his workouts while increasing strength and cardio-respiratory endurance.

His favorite activities include lifting weights, running, and walking outside, which have helped him significantly improve his stamina and strength.

Liver King demonstrates his fervent dedication to constantly pushing his routine; nothing can stop him from completing this incredible workout!

  • on Monday

In the morning, Liver King starts the day with a 45-minute run at a steady pace to raise your heart rate and stimulate your muscles in preparation for the workout ahead.

After his run, he goes straight to the weight room and does five sets of barbell squats of 8-10 reps and four sets of barbell deadlifts of 10-12 reps to build lower body strength.

He then switches to dumbbell bench presses for 3 sets of 8-10 reps, followed by 3 sets of 10-12 bent-over rows to work all major muscle groups.

To complete this workout, Liver King performed 2 sets of 12-15 reps of cable stretches and 2 sets of 15-20 sit-ups to work the core muscles.

  • Tuesday

Today is a day of active rest for Liver King. He begins with a 45-minute walk around his neighbourhood or a nearby park, allowing him to recover from the previous day's workout while remaining active and maintaining his cardio. He stretches after a walk before heading home to prepare for the next day's workout.

  • Wednesday

On Wednesdays, Liver King begins his day with a 15-minute treadmill interval run. He begins with a 5-minute warm-up run, followed by 15 minutes of 30-second sprints and 1-minute runs. This allows him to improve his cardiovascular endurance quickly and burn fat. At the gym, he'll do four sets of eight to ten standing military presses, four sets of ten to twelve assisted pull-ups, three sets of eight to ten dumbbell bicep curls, and three sets of twenty-second planks. It is possible to work on core stability or upper body strength.

  • Thursday

This morning, Liver King got out on his bike for a ride around the ["neighborhood"] at a moderate pace. He knows that cycling will help him tone his leg muscles and improve his cardiovascular health. Moving on to weights, he performs five sets of eight to ten repetitions of leg presses and leg extensions, four sets of ten to twelve repetitions of seated cable rows, and three sets of eight to ten repetitions of shrugs and lateral raises, targeting all muscle groups without over training with a lightweight and a slow pace. He finishes with two sets of 25 sit-ups, working on core strength and flexibility to prevent injuries during more strenuous exercise.

  • Friday

It's arm day, so Liver King started this morning by jumping rope for 15 minutes to get some blood flowing through his arms, then continued with a warm up of about 5 minutes of arm circles and wrist rotations.

Then do weight training, such as biceps curl (4×8), triceps extension (4×15), reverse grip rope row (3×10), bent side raise (3×8), hammer Curls (3×15) 12), Push ups (3×20) and Skull Crusher (2×15).

For core strength, the Liver King completes this workout with side planks (2 × 45 seconds per side).

  • Saturday

You get the day off today! But since a little exercise never hurt any one, Liver King decided to go for a jog in the countryside to burn some calories while taking in the scenery without becoming too exhausted from the day's activities on Sunday.

  • Sunday

Liver King likes to try new things on Sundays to challenge himself and keep things interesting. Today, it's kettle bell swings.

He started with body weight squats, lunges, and push-ups. He quickly moved on to heavier weights, from 12kg kettle-bells to 20kg rep maxes, depending on how comfortable he was with each weight class. Most sets have about seven repetitions with heavier weights. Reduce the weight slightly to 8 or 9 reps, and put a one-second break between every five reps.

Once the Liver King is done here, he does it all well. This mostly involves dynamic stretches like deep lunges, front and back bends, hip circles, and more.

  • 10,000 steps

Liver King is a strong believer in the Paleolithic way of life, so he makes sure to walk at least 10,000 steps every day. He says that walking is a functional exercise and that walking 10,000 steps a day is a surefire way to get fit and healthy.

  • Includes Olympic Lifts

Liver King incorporates Olympic weight lifting into his training regimen to maintain his overall muscular strength and size. He performs these lifts at home with barbells and metal plates. Overhead barbell presses, cleans, presses, and presses are among the exercises in his Olympic weightlifting routine.

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5. Liver King’s Diet Plan

Looking at the huge and muscular physique of Gan Wang, anyone can imagine that this man needs a lot of nutritious food in his diet. But Liver King’s diet plan goes beyond that. He likes to eat most of the foods he includes in his diet raw and fresh.

He follows the lifestyle of his ancestors and prefers to eat whole foods. Raw eggs, raw meat and beef testicles have always been part of his daily diet.

Liver King doesn't count his calories or track his macros. Instead, he just followed his instincts and ate as much animal meat and other nutritious foods as his body needed to function optimally.

Liver King's meal plan includes 3 large meals rich in essential nutrients. let's see:-

First Meal - Breakfast

  • 6 fresh whole eggs
  • 30g protein shake mixed in cold mineral water
  • 100g whole Greek yogurt (a blend of creatine, almond butter, collagen, ghee and sea salt)
  • 30g maple syrup
  • 2 oz raw liver with maple syrup and sea salt
  • 1 ounce raw bone marrow with maple syrup and sea salt
  • ½ liter fresh raw milk

Meal 2 - Lunch (Post Workout)

  • like breakfast

Meal 3 - Dinner

  • 16 ounces whole cooked red meat (may include grass-fed Waggery beef or short ribs, grass-fed ribeye, and ground organs such as liver, kidney, heart, spleen, and pancreas)
  • 2 to 3 ounces raw offal, raw heart, or raw beef testicles
  • 1 avocado with sea salt and 100% real olive oil

carbohydrates are important

The modern bodybuilder usually avoids carbohydrates to stay lean, but Liver King ensures that he consumes plenty of carbohydrates, giving him the energy to continue his ancestors' lifestyle. He claims that consuming adequate amounts of carbohydrates also aids in tissue repair and muscle growth.

He ate both simple and complex carbohydrates. The former facilitated recovery, while the latter kept him energized for extended periods of time.

Macro Segmentation

The meal plan at Liver King is made up of roughly 40% protein, 35% fat, and 25% carbohydrates. These meal plans are excellent for muscle building, lowering blood pressure/sugar levels, optimizing hormone production, and stabilizing neurological function in the brain.

6. Liver King’s Supplements

Although Liver King's nutrition plan has always prioritized whole foods, he does include some supplements. As a result, it provides the body with good calories and other essential nutrients.

Liver King's supplement stack includes the following:

  • whey protein
  • creatine
  • mass winner
  • Casein protein (best at night before bed)

The supplements listed above aid in muscle recovery, strength gains, calorie intake, and maintaining an anabolic state in the body.