Welcome to the 30-Day Bulletproof Body Workout Plan, a diet and exercise plan that burns fat, builds muscle, and helps you lose weight — up to a pound a day.
When it comes to body goals, exercise is only part of the equation. To eliminate cravings, perform better and reset your metabolism, you have to clean up your diet, too. Fortunately, this easy-to-follow diet and exercise plan sets you up for success — not hanger or calorie-counting.
How the Bulletproof Body Plan works
With the Bulletproof Body Workout Plan, you don’t have to wonder what to eat or how to move in order to feel great.
The 30-Day Bulletproof Body Workout Plan features:
- An easy-to-reference, printable calendar of workouts and meals
- Detailed workouts with step-by-step instructions and videos
- A recipe booklet filled with easy, delicious, and satisfying meals (download here)
- A downloadable grocery list that tells you exactly what to buy each week
Want to see the rest of the calendar? Download the Bulletproof Body Workout Plan now
Bulletproof Body workouts
HIIT: Twice a week, you’ll do a high-intensity interval training (HIIT) workout that takes less than 20 minutes. HIIT combines all the benefits of resistance training and aerobic exercise in one workout. It’s the most efficient way to build muscle and endurance and torch fat, so you spend less time exercising and reap all of the rewards.
Weights: Once a week, you’ll hit the weights to stimulate muscle growth and increase your metabolic rate. You can follow the workouts provided here, or choose your own.
Move: On days you aren’t working out, make sure you’re still moving. Take a long walk, do some light yoga, or try a new fitness class.
Click here to jump to the workouts
Bulletproof Body meal plan
For the first two weeks, you’ll follow the two-week Bulletproof Protocol, straight out of “The Bulletproof Diet.” This plan was developed by Bulletproof Founder Dave Asprey to help you lose up to a pound a day without feeling hungry.
What it is: The Bulletproof Diet combines intermittent fasting and a cyclical ketogenic diet. That means 50 – 70 percent of your calories come from fat, 20 percent from protein, and 5 percent from fruit or starch. One day a week, you’ll take a break from keto and eat more carbs than usual.
How it works: Because you’re fasting, you drink only coffee for breakfast (more on that below), and eat lunch and dinner within a six-hour window. Eat lunch 15 to 18 hours after last night’s dinner, and eat dinner 5 to 6 hours after lunch. So, if you finished dinner at 6 pm, eat lunch the next day around noon.
What you’ll eat: Every day starts with a cup of butter-filled Bulletproof Coffee, which is the ultimate breakfast because it keeps you full and energized for hours. Because it contains only fat, and no carbs or protein, it won’t break your fast (more on that here). After the two-week Bulletproof Protocol, you’ll have the option to skip intermittent fasting once a week. See how you feel on the days you eat a tasty, high-fat breakfast.
In the Bulletproof Body meal plan, you’ll find recipes that taste great, are easy to prepare ahead of time, and adhere to the Bulletproof Diet. Download the recipe booklet here. It’s filled with ingredients that will help you look and feel your best by removing foods that spike blood sugar and cause inflammation.
Related: Download the Bulletproof Diet Roadmap
Why the Bulletproof Body Workout Plan works
Your time is precious. The way you use it can help you live longer, enjoy more meaningful interactions with the people you love, and recognize spots in your life that are bringing you down.
With the Bulletproof Body Workout Plan, you’ll spend less time in the gym, but more time burning fat; less time cooking breakfast, but more time feeling energized; less time feeling tired, but more time accomplishing your goals.
You’ll also find plenty of room for flexibility. Think of these workouts and recipes as your personal inspo. Listen to the way your body feels after a great HIIT workout or a plate of grass-fed steak and organic vegetables, and check in with yourself along the way.
Are you thinking more clearly, moving more easily, and sleeping better?
Great. You’re on your way to a Bulletproof Body.
Download the Bulletproof Body Workout Plan now
Grocery list and recipe booklet
Download the grocery list here. It gives you a week-by-week overview of what you need for the Bulletproof Body Plan.
Customize this list based on your needs and what’s available. Buy grass-fed, pastured, organic food whenever possible. Some foods listed here are suspect on the Bulletproof Diet, and should be eaten in moderation. Refer to the Bulletproof Diet Roadmap for more info.
Want to view all the recipes as a simple booklet? Download it here.
Workouts for a Bulletproof Body
HIIT A: Bulletproof bodyweight workout
Do each exercise for 60 seconds. Between moves, walk in place for 30 seconds.
- Jog in place
- Bodyweight squats
- Push ups
- High jumps
Repeat until you’re spent. Work up to 15 minutes.
HIIT B: Fat-blasting bodyweight and cardio workout
Repeat this circuit 10 times:
- 30 seconds burpees
- 30 seconds walking in place
Then, hop on the treadmill or hit the track:
- Run for 1 minute
- Walk for 90 seconds
- Repeat for a total of 20 minutes
HIIT C: Push-pull-core dumbbell superset
Do each of these exercises one after the other:
- 10 reps dumbbell bench
- 10 reps dumbbell single-leg squat, both legs
- 60-second plank
Rest 30 seconds. Then, repeat the circuit 3 – 4 times.
Weights A: Bulletproof resistance workout
Perform 10 sets of each of these moves with a 30-second rest in between:
- Dumbbell squats
- Dumbbell deadlifts
Repeat the circuit 3 – 4 times.
Weights B: 13-minute dumbbell workout
Perform one set to failure of each exercise, resting for 45 to 90 seconds between moves. Choose a weight heavy enough that you can safely perform 8 – 12 reps of each weighted move.
- Goblet squat
- Hip thrust
- Dumbbell overhead press
- Dumbbell lunge
- Dumbbell chest press
- Dumbbell bent-over row
Ways to move
Bulletproof sun salutation
Equipment: Yoga mat
This sun salutation will help improve your focus and wake up your entire body. Hold each pose for a minute before moving onto the next one.
- Mountain pose
- Upward salute
- Forward fold
- Halfway lift
- Low plank
- Upward dog
- Downward dog
- Halfway lift
- Forward fold
- Halfway lift
- Mountain pose
Back stretches everyone should do
Regular stretching can help loosen your muscles and strengthen your back — big benefits if you sit at a computer all day. Plus, it feels great. Here’s a quick stretching series you can do any time of day. Hold each stretch for 5 – 10 seconds and repeat 5 – 10 times.
- Trunk rotation
- Child’s pose
- Cat-camel back stretch
- Hamstring stretch
- Hip flexor stretch
- Explore a new part of town on foot
- Go on a hike outdoors with your family
- Sit less during your workday
- Use a foam roller
- Walk while you’re on the phone
- Stand on a vibration plate