Liver King’s Workout Routine and Diet Plan

Liver King’s Workout Routine and Diet Plan

Get all the facts about the famous bodybuilder, social media personality, and businessman Liver King’s workout routine and diet plan, and also find out how he maintains a muscular physique by practicing ancestral living.

His birth name is Brian Johnson but commonly known as Liver King on most of his social media accounts and he has a big number of followers mostly on YouTube and Instagram.

Liver King likes sharing his journey with his followers to inspire them and also let them understand, explore and participate in lifestyles that are different from what our society considers to be normal.

His daily routine consists of lifting heavy logs running/walking in the woods, taking ice-cold showers, and eating raw meat. All these activities enable him to have a physique that is admired by most gymgoers.

So if you’re on this post we assume that you want to find out what Liver King’s workout and diet plan looks like. So without further ado let’s get to it.

Liver King’s Workout Principles

Liver King is very passionate when it comes to working out, however, his workout routine is not confined to a well-equipped modern gym. Instead, he likes working out in nature and sometimes in his home gym.

His workout routine is mostly targeted at promoting strength and muscle mass gains, enhancing his cardiovascular endurance, and providing a full and functional approach toward staying fit and healthy.  

Liver King’s Workout Routine

Liver King’s Workout Routine

Image source @liverking Instagram

Liver King follows a workout routine that is primal in nature. Basically, it includes carrying heavy weights and doing activities like walking and running in the woods just like our ancestors used to do.

Lifting heavy weights helps him build physical strength whereas walking and running improve his cardiovascular endurance.

His favorite workout area is outdoors, Liver King claims that working out outdoors brings him closer to mother nature and enables him to get the best out of his training sessions.

Since he is an exercising freak, Liver king almost works out every single day he trains 6 to 7 days a week. Even on his rest days, he performs some low-intensity exercises like walking.

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Now let’s have a look at Liver King’s weekly 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 committed to following the old stone age lifestyle, Liver King ensures to walk at least 10,000 steps every single day. He claims that walking is a very useful exercise and registering 10,000 steps per day is a short way to get healthy and fit.

Incorporating Olympic Lifts

 In order to keep his overall strength and size in check, Liver King adds a few Olympic lifts to his workout sessions. He normally performs those lifts in his home gym using a barbell and some metal plates. His Olympic lifting program consists of exercises like overhead press, power cleans, clean and press, and push press. 

Liver King’s Diet Plan

Liver King’s Diet Plan

Image source @liverking Instagram

Seeing his gigantic muscular body anyone can tell that Liver King must be having plenty of nutritious food items in his diet plan. However, his diet plan is not only restricted to that. He likes eating raw and fresh food items that he includes in his nutrition plan.

Following the old stone age way of living, He likes eating whole organic foods. He includes foods like raw eggs, raw meat, and bull testicles in his everyday meals.

When it comes to counting his calories, Liver King is not a fan of doing that he instead prefers following his instincts and eating plenty of animal meat and other nutritious food items that are needed by his body to perform well.

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Liver King’s diet plan consists of 3 big meals that are rich in essential nutrients. Let’s have a look at it below; 

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 consist of 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 Essential

Unlike current bodybuilders who treat crabs as the enemy, Liver King ensures to have plenty of carbs to keep him energetic to carry on with his old stone age lifestyle. He also claims that he eats carbs because they help in tissue repair and muscle growth.

He likes including both simple and complex carbs in his diet plan. The simple carbs help him in recovery whereas the complex keeps him feeling energetic for a long time.

Macro Breakdown

Liver King’s diet plan consists of 40% proteins, 35% fats, and 25% carbs. This type of diet plan is perfect for assisting muscle building, reducing issues related to blood pressure or sugar, enhancing hormone production, and maintaining the brain’s neurological functioning.

Liver King’s Supplements

Despite always prioritizing consuming whole food items in his diet plan, Liver King includes a few supplements in it. This enables his body to fetch good calories and important nutrients.

Liver King takes the following supplement to help fuel his gains;

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

Final Words

Well, that’s all we have for you about Live King’s workout routine and diet plan. And if you ever wished to live an old stone age lifestyle we assume this post has given you some valuable information. So you want to try it out you can definitely go for it but you need to take it slow, step by step, not all at once. This way your body will adapt slowly and you will be able to gain the most out of the ancestral lifestyle. GOOD LUCK!

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