The Bulletproof Approach to Exercise

Dave Asprey, founder of Bulletproof, advocates for a unique approach to fitness that emphasizes efficiency, intensity, and recovery. His methods are designed to maximize results while minimizing time investment and potential negative impacts on the body.

Key Principles:

Brief, intense workouts
Infrequent training sessions
Focus on safety and proper form
Purposeful exercise selection

The Bulletproof Exercise Routine

Strength Training

Frequency: 1-2 times per week for amateurs, up to 3 times per week maximum Duration: 10-20 minutes per session Intensity: Extremely high, to the point of muscle failure

Key Exercises: a) Leg Press b) Seated Row c) Chest Press d) Lat Pull Down e) Military Press

Perform each exercise for 60-90 seconds, adjusting weight to reach muscle failure within this time frame. Rest for a maximum of 2 minutes between exercises.

High-Intensity Interval Training (HIIT)

Frequency: Once every two weeks for amateurs, maximum once per week Duration: 15 minutes Intensity: Maximum effort during work intervals

Protocol:

30 seconds all-out effort
90 seconds rest
Repeat for 15 minutes

Can be performed outdoors, on a cross-trainer, or spinning bike.

Reduced-Exertion High-Intensity Training (REHIT)

Frequency: 3 times per week Duration: Approximately 15 minutes per session Equipment: Stationary bike (preferably AI-powered for optimal customization)

Protocol: a) 2-minute slow warm-up b) 20-second all-out sprint at maximum resistance c) 3-minute slow cycle at low resistance d) 20-second all-out sprint at maximum resistance e) 3-minute cool-down

Functional Movement and Flexibility

Incorporate strength, cardiovascular, flexibility, and balance exercises into your routine. Examples include:

a) Bodyweight HIIT sequence (1-2 times per week):

Jog in place
Bodyweight squats
Push-ups
High jumps
Sit-ups
Burpees Perform each exercise for 60 seconds, with 30 seconds of active rest (walking in place) between exercises. Repeat until spent, working up to 15 minutes.

b) Tabata-style workout (1-2 times per week):

20 seconds of burpees
10 seconds rest Repeat for 8 cycles

c) Sun Salutation yoga sequence (1-2 times per week): Aim for one minute per pose, including:

Mountain pose
Upward salute
Forward fold
Halfway lift
Plank
Low plank
Upward dog
Downward dog

Resistance Training (1-2 times per week):

Perform 10 reps of each exercise with rest in between. Cycle through 3-4 times:

Push-ups
Pull-ups
Squats (with weight)
Deadlifts (with weight)

Additional Bulletproof Exercise Tips:

Timing: Perform HIIT or REHIT near the end of your intermittent fasting window, or 1-2 hours before needing mental focus. Avoid intense exercise within 2 hours of bedtime.
Recovery: Prioritize rest between workouts. For amateurs, alternating between strength training one week and HIIT/REHIT the next week is sufficient.
Form and Safety: Always prioritize proper form over increasing weight or reps. Consider working with a knowledgeable trainer, especially for weightlifting exercises.
Variety: Incorporate activities you enjoy, such as outdoor recreation, dance, or martial arts, to maintain motivation and overall well-being.
Customization: Use AI-powered equipment when available (like at Upgrade Labs) to optimize your workouts based on your fitness level and progress.
Mindset: Approach daily movement as play rather than a chore. Aim to make yourself "cry" (i.e., reach high intensity) only once or twice a week during dedicated workouts.
Nutrition: Remember that diet plays a more significant role in weight loss than exercise. Follow the Bulletproof Diet principles to support your fitness goals.
Avoid Chronic Cardio: Long-duration, steady-state cardio can spike cortisol levels and potentially lead to weight gain. Focus on short, intense bursts of activity instead.

https://bodynetwork.com/fitness-rehit-vs-hiit-dave-asprey-exercise/

https://daveasprey.com/bulletproof-body-workout-plan/

https://livehelfi.com/pages/bulletproof-exercise

https://daveasprey.com/wp-content/uploads/2018/10/excercise-roadmap_10.9.pdf