You’ve probably seen the video by now. A shirtless, strikingly muscular 70-year-old man is grinding through incline bench presses at Gold’s Gym in Venice Beach. It’s Robert F. Kennedy Jr., and honestly, he looks more like a retired linebacker than a career politician or the current Secretary of Health and Human Services.
He’s wearing blue jeans. No belt, just denim and determination.
People lost their minds over it. Some were inspired, others were skeptical, and a good chunk of the internet was just confused about the choice of gym attire. But beyond the viral clips and the "eye of the tiger" soundtracks, there is a very specific, almost rigid protocol behind the Robert Kennedy Jr working out phenomenon. It isn't just about looking good for the cameras; it’s a 50-year habit that has recently become a central part of his "Make America Healthy Again" (MAHA) platform.
The Venice Beach Routine: What’s Actually Happening?
Robert Kennedy Jr doesn't just "go to the gym." He follows a high-intensity resistance training (HIRT) philosophy that feels like a throwback to the 1970s Golden Era of bodybuilding. Think Mike Mentzer or Dorian Yates. He isn't interested in two-hour sessions or scrolling on his phone between sets.
Basically, he keeps his weightlifting sessions to about 35 minutes. That’s it.
He focuses on a four-day split:
👉 See also: Nuts Are Keto Friendly (Usually), But These 3 Mistakes Will Kick You Out Of Ketosis
- Day 1: Back
- Day 2: Chest
- Day 3: Legs
- Day 4: Miscellaneous (Shoulders, Biceps, Triceps)
The intensity is what catches people off guard. He typically aims for failure on the very first set of an exercise, usually around 12 reps. If he’s doing incline presses—like in the viral video where he was pushing roughly 125 pounds—he isn't just going through the motions. He’s pushing until the muscle physically cannot complete another rep with good form.
Then comes the "strip sets." On his final set, he’ll lift a heavy weight until failure, immediately drop some weight off, do more reps, and keep going until there’s nothing left. It’s a brutal way to train, especially for someone in their 70s.
The "Pete and Bobby" Challenge
Fast forward to late 2025 and early 2026. Now that he’s leading the Department of Health and Human Services, Kennedy has taken his personal routine and turned it into a national call to action. You might have heard of the "Pete and Bobby Challenge," which he filmed alongside Pete Hegseth.
The goal? 100 push-ups and 50 pull-ups in under ten minutes.
That is an incredibly high volume for the average American. Physical therapists have actually warned people about jumping into this without a base level of fitness. Kennedy, however, uses it to lead by example. He’s often seen doing these pull-ups—sometimes even flipping over the bar—to prove that age-related decline isn't an absolute certainty.
✨ Don't miss: That Time a Doctor With Measles Treating Kids Sparked a Massive Health Crisis
The Elephant in the Room: TRT and Anti-Aging
Look, we have to be real here. A 70-year-old man usually doesn't carry that much lean muscle mass naturally. Kennedy has been open about this, which is actually kind of refreshing for a public figure.
He has confirmed he uses Testosterone Replacement Therapy (TRT).
He describes it as a "bioidentical" protocol prescribed by his doctor to maintain his levels in a range more typical of a younger man. While critics like pro bodybuilder Greg Doucette have pointed out that TRT is technically an anabolic steroid, Kennedy distinguishes it from the massive "gear" cycles used by competitive bodybuilders.
The logic is simple: as men age, testosterone drops. For Kennedy, TRT is a tool for recovery and maintaining the "swole" physique that has become his trademark. But as any fitness expert will tell you, the hormones don't lift the weights for you. You still have to put in the 35 minutes of daily suffering at the gym.
Hiking, Fasting, and the Rest of the Day
The Robert Kennedy Jr working out routine actually starts long before he hits the weights. Every morning, usually after a 12-step meeting, he takes his dogs for a hike.
🔗 Read more: Dr. Sharon Vila Wright: What You Should Know About the Houston OB-GYN
It’s not a casual stroll. It’s 1.5 miles up a steep hill and 1.5 miles back down.
He uses this time for meditation and "cardio." By the time he hits the gym, his engine is already warm. To top it off, he practices a strict 18/6 intermittent fasting schedule. He doesn't eat his first meal until noon and finishes everything by 6:00 PM or 7:00 PM.
This combination of heavy lifting, uphill cardio, and time-restricted eating is a classic "longevity" stack. It’s designed to keep inflammation low and growth hormone levels (relatively) high.
Actionable Insights for Your Own Routine
You don't have to be a Kennedy or a cabinet secretary to take something away from this. If you want to replicate the effectiveness of the Robert Kennedy Jr working out strategy, focus on these three things:
- Intensity over Duration: Stop spending 90 minutes in the gym doing "junk volume." If you can’t get a workout done in 45 minutes, you aren't training hard enough. Focus on reaching true muscular failure.
- Move Every Morning: Kennedy’s daily hike is his "Zone 2" cardio. It builds a massive aerobic base without the joint impact of running. Find a hill, take your dog, and just walk.
- Consistency is King: He’s been doing this for 50 years. He’s mentioned that short, 35-minute sessions are "sustainable." If a workout plan is too long or too boring, you’ll quit. Keep it short, keep it intense, and do it forever.
Whether you like his politics or not, it’s hard to argue with the results of his discipline. Seeing a 70-year-old man bang out pull-ups in a pair of jeans is a pretty loud wake-up call for a country facing a chronic disease crisis. It’s about "functional" strength—being able to hike with your grandkids or carry your own groceries well into your 80s.
If you're looking to start, don't try the 50 pull-up challenge on day one. Start with the hike. Then find a gym—jeans optional.
Your next step is to evaluate your own recovery; if you're over 40 and struggling to maintain muscle despite working out, consult a longevity-focused physician to check your hormone panels and ensure your "engine" is actually running at peak capacity.