Johnson attributes his longevity to training for an hour a day, every day, five to seven days a week. He also mentions that he plays basketball and tennis weekly and will run a 3.4-mile mountain trail with 1,200 feet of elevation gain in about 34 minutes.

Sleigh pull x 6-8 lengths for 3-5 minutes

Johnson completes sled pulls at 95 pounds with 30 seconds rest between rounds (if necessary). He then continues to perform scapular shrugs and suboccipital stretches to improve his posture. Sled pulls are an efficient way to build muscle for the lower body muscles and at the same time have a positive effect on the cardiovascular system.

Tricep kickback x 25 reps

Tricep kickbacks are a relatively easy isolation exercise that naturally targets the triceps. He stops at the top of the movement for a second.

Face Pull x 15 reps

If you want to improve your posture and shoulder health, facials are a great addition to your program. Focus on squeezing your shoulder blades together and keeping your chest lifted throughout the movement.

Banded Chest Fly x 15 reps

While Johnson calls these “butterfly pulls,” he performs 15 reps of banded chest flies. He completes one set during the entire workout. If your goal is to build muscle, higher repetitions with bands may be necessary.

Band pull-apart x 15 reps

Band pull-aparts are another exercise that has a positive impact on posture and shoulder health. They are a great addition to warm up during training.

External rotation of the shoulder x 10 reps per side

Johnson likely uses external rotation to strengthen his rotator cuff. These are usually included as a rehab exercise for shoulder injuries. He notes that he completes them to improve posture and prepare his body for safe and effective workouts.

Stretching the hamstrings x Hold for 30-60 seconds

Johnson explains that he includes hamstring stretches to improve flexibility, but also because he enjoys it.

Glute Ham Raise x 25 reps

The glute ham raise is a highly effective hamstring and glute strengthening exercise and most of us would benefit from incorporating exercise into our workouts.

Incline raises x 25 reps on each side

Johnson then uses the GHR equipment to twist sideways and work his obliques. This is an extremely efficient method of targeting the obliques.

Couch stretch x Press and hold each side for 30-60 seconds

The couch stretch is a fairly intense quad stretch. As long as there is support below the knee, you can use it to advance standard quadriceps stretches and can be used while seated at the end of a long day to support lower body mobility.

Kneeling shin stretch x 30-60 second hold on each side

Johnson continues to sit on his heels and bend his knees to straighten his shins. It does this to promote ankle mobility and aid performance.

Pigeon stretch x 30 seconds on each side

While Johnson calls this a hip flexor stretch, he performs what’s called a pigeon stretch. The target muscles to be stretched are the glutes in the pigeon stretch, which contributes to a well-rounded stretching routine.

Leg raises while lying down x 50 reps

Johnson advises you to anchor yourself with a kettlebell above your head if necessary. This movement works the abdominal muscles and approaches fatigue at 50 repetitions.

Oblique touch x 50 reps

He then performs oblique touches while lying down, which isn’t necessarily the most effective exercise for targeting the obliques since there usually just isn’t enough resistance to improve strength. A good replacement for this step would be Russian phrases.

Inverted line x 25 reps

Johnson calls this movement a “reverse push-up,” but we know the exercise more commonly as a reverse row. These are an excellent addition to your back training and great preparation for your first pull-up.

Seated calf raises x 25 reps and 3 sets

While the seated calf raise is a pretty good calf exercise, new evidence has shown that standing calf raises result in greater calf gains in comparison. So if your goal is to build calf muscles, the standing variation would be a good substitute.

Poliquin Step-Up x 10 reps and 3 sets

Johnson uses an incline board to perform this movement, which primarily trains the quadriceps. The movement is well suited for those who want to improve their knee and quadriceps strength for athletic performance while building lower body mass.

Heel-Raised Squat x 10 reps and 3 sets

With 20 pounds in each hand, Johnson performs heel-raised squats. This is another efficient quad builder and is suitable for most lower body programs.

Long Lunge Split Squat x 10 reps and 3 sets

Johnson then completes a variation of the split squat by performing it in a long lunge position. This puts more strain on the gluteal muscles and at the same time improves hip mobility.

Nordic Hamstring Curl x as many repetitions as possible

Johnson performs as many reps as possible of Nordic hamstring curls, which are an extremely effective exercise for building and strengthening the hamstrings. He then performs tibialis raises and isotib ankle rotations to build ankle strength.

He explains that he usually completes 15 of each move. Pull-ups primarily target the back, but pull-ups target the shoulders and biceps more.

For barbell bicep curls, Johnson uses a 45-pound barbell with 10-pound plates on each side. While the movement is undoubtedly one of the most effective exercises for building muscle for the biceps, a few additional sets would be optimal for hypertrophy.

10 minute HIIT

Finally, Johnson uses a bike, an elliptical trainer or a rowing machine. He completes 5-10 minutes while maintaining a heart rate of 130-140 beats per minute before completing a few high-intensity intervals.

It’s important to note that when we break down celebrity workouts, we never do so with the intent that the reader will do them. This is usually because the training courses are individually tailored to the participants’ needs, not ours. However, we can comment on whether we think they are effective.

While this workout is comprehensive, it lacks a key ingredient for hypertrophy: volume and proximity to failure. The program could also benefit from more compound movements, but since the focus is primarily on rehab exercises, it’s likely suited to Johnson’s own body and injury history.

Another problem is that the workout doesn’t involve much chest work. Posture is clearly a primary concern for Johnson, which could explain the omission, but the addition of a chest-focused exercise would not negatively impact this.

Would it have the supposed longevity effect? We are not convinced that it is superior to any other comprehensive strength training program. And if anything, there could be a few more sets that work a little closer to failure for optimal results.

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutritional advice. She has a postgraduate diploma in sports performance nutrition and, prior to working at Men’s Health, was a nutritionist, fitness writer and personal trainer with over 5,000 hours of gym coaching under her belt. Kate has a keen interest in volunteering at animal shelters, and when she’s not lifting weights in her garden, she can be found hanging out with her rescue dog.