Introducing Primal Blueprint Fitness

Primal Blueprint Fitness. It’s finally here! What can I say? My team and I wanted to get it just right, so we spent over a year developing the program before unleashing it on the world.

I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.

You see, I’m confident that Primal Blueprint Fitness is the right formula for people of all ages and skill levels to get lean and functionally fit for life with minimal time commitment, pain, suffering and sacrifice and, more importantly, with as much fun, enjoyment and ease as possible. No, it’s not the only way to get fit, but it might just be the most efficient, effective and pleasurable way.

If you’ve read The Primal Blueprint, or have been a long-time reader of Mark’s Daily Apple, PBF will look familiar. Borne out of the Primal Blueprint Fitness Pyramid and based on the movement patterns of our ancestors PBF incorporates Sprinting, Moving Frequently at a Slow Pace and Lifting Heavy Things to give you diverse athletic ability and a lean proportioned physique.

I’ll let the eBook and the results you’ll see speak for themselves, so I won’t go into too much detail here. But here are a few points of interest:

Lift Heavy Things

People often ask what I prescribe for LHT. This eBook will tell you. Suffice it to say, I’m a huge proponent of bodyweight workouts. Bodyweight is more than sufficient resistance for the vast majority of people out there looking to get fit. (And that includes you.)

PBF provides a step-by-step progression of bodyweight movements built around Five Essentials Movements (Pushup, Pullup, Squat, Overhead Press, Plank) that will help you build strength and power with minimal equipment and in half the time of a typical gym session.

Community Involvement

From day one I wanted Primal Blueprint Fitness to have a strong community element. PBF would be nothing without its participants. I want to see PBF at work in your life. I want you to hear what works and what doesn’t work for you. And I’ll be fulfilling my end of the dialogue with regular fitness-related blog posts and videos every week. Additionally, I’ll be listening closely to your experiences and may tweak the program based on your feedback. That’s the beauty of this online forum. The give and take, the back and forth allows us all, collectively, to uncover things that actually work. PBF is built upon solid principles and has been tested extensively, but your personal experiences matter in shaping PBF.

Here are a few additional ways PBF has been designed to leverage the strength of this community:

Workout of the Week (WOW)

Every week a new WOW will be published here on Mark’s Daily Apple. WOWs will test your agility, balance, conditioning, power, physical strength and coordination. Just about anything goes for these fun, creative and fractal workouts. Share and compare your times in the comment boards and support one another in our collective quest to be happy, healthy and fit individuals.

The inaugural WOW will be published next Monday, August 16.

Submit Your Own WOW

The MDA community is made up of some of the most thoughtful and informed health and fitness enthusiasts around. This is why I’ll be crowdsourcing Workouts of the Week. If your WOW passes muster by meeting the standards of the PBF protocol and is published on Mark’s Daily Apple you’ll be entered into a drawing for a Primal prize. Learn more here.

Submit Your Own WOW Videos

Film a published WOW workout. Upload it to YouTube. Submit it and be entered to win a Primal prize. Learn more here.

Primal Clubs

Primal Tribes/Clans (still working on the name) is in an early development phase. I hope to have it out by the end of the year. Without giving too much away, imagine meeting up with other modern day Groks in your local area for group WOW workouts. Begin thinking about becoming a club leader in your town and stay tuned for more information!

How to Get PBF

To get the Primal Blueprint Fitness eBook subscribe to the Mark’s Daily Apple newsletter. Your first newsletter will give you access to a password protected page where you can download PBF. In addition to PBF you’ll get the introduction to my book (The Primal Blueprint) and weekly insider tips and updates on how to live a healthy, Primal life.

Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.

In the end, Primal Blueprint Fitness is nothing without the people that live it. That’s you. I hope you’ll help me spread the word about PBF (send your friends and family to this page), that you’ll try it on for size, provide feedback and participate in the Workouts of the Week (WOWs). If you’ve dialed in the eating plan and lifestyle behaviors but need some added direction for fitness now’s the time to get Primal with Primal Blueprint Fitness. Grok on!

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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160 thoughts on “Introducing Primal Blueprint Fitness”

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  1. YES… been waiting for this to come. Thanks for everything you do here Mark!

    1. Can’t wait to see what happens with the Primal Clans/Clubs. Sounds like a great idea!

  2. I am totally pumped! I have been following MDA for a while, the nutrition seems sound enough and has worked for me 46lbs down before i took a break, hitting it hot and heavy again starting yesterday! I just told a friend the best part about Mark is that he’s not trying to steal your money, all you need is on the site and free and this just re-enforces (sp?) that!

    Thanks Mark for all you do!

  3. Totally stoked! Now, if only my computer wasn’t on it’s way to Apple right now for repairs.

  4. Thanks a lot Mark. I started walking & sprinting three weeks ago and can already feel a big difference. Can’t wait to read PBF. One again, thank you for sharing.

  5. Mark,

    One of my criteria for being a successful person is that you give back to the people. This gesture, the free Primal Blueprint Fitness, proves what we already knew – you are a success my friend! =)

  6. My apologies for the server overload, everyone! Please bear with us. I’ve got my website host looking into it now.

    Too many people trying to get PBF at once…!!! 🙂

  7. The grammar police noted that the last sentence on page 8 (work out week) contains an extra “can”.

      1. Found another error on page 28 (hiking). There is a “you” which should be a “your”.

        I love all the links in the ebook. Awesome stuff so far!

      2. Another one – page 19 (of actual doc), 23 in the pdf, transposition of ‘your and lug’ in second para.

  8. YAY!!!
    Thank you Mark for so much!
    And the same to all the worker bees, the unsung heroes behind the scenes. Also to everyone in the MDA community, for helping each other in so many ways.

  9. Thanks Mark..!
    And God bless you for making such a positive impact on so many lives in one lifetime..
    You are AWESOME..!!

  10. Thanks Mark!! I’ve been trying to convince my family that you’re not just out to make money…you just gave me more ammo 😉

    1. If he were really just out to make money he’d be selling daily meal replacement kits. 😉 Like Jenny Craig!

      Anyway, nothing wrong with making money as long as you’re being sincere. 😀

    2. I make no bones about attempting to make a living in this world. I never apologize for trying to make money and don’t think doing good and making money are mutually exclusive. Lucky for me I don’t have to sideline my values to pay the bills. Everything I sell I personally support 100% and use myself. I wouldn’t have it any other way. And hey, this blog and the book and everything else wouldn’t exist if I didn’t have my company to support it. This stuff ain’t cheap! 🙂

      1. Righteous Dude!
        I am reading and living The Primal Blueprint. Also have the cookbook which is much better than I had hoped for. (Thanks Mark). I recently accomplished a 60 lb. weight loss and have been eating primal. I finally learned how to listen to my body and feel so much better. This is just what I have been looking for as I have been slowly incorporating exercise back into my life. I will keep reading this website and emails and continue to turn people on to the book and this site. Once again thank you so very much Mark.
        Grok’n on in the Sonora Desert

  11. Mark, many kind thanks! You are awesome and so kind to be giving this away. I love this lifestyle and everything that comes with it. I cannot thank you, and the other apples, enough.

  12. I just skimmed through the e-book…. it is one hell of a book!

    And, doing this for FREE? You have motivated me like never before I can assure you that!

  13. Thanks for all the kind words, everyone!

    All that I ask is you give it a try and tell your friends and family about it. I want to affect big change in as many lives as I can. The blog helps get the word out about how easy health and fitness can be, but there is nothing like word of mouth. Thanks for all of your support and Grok on!

  14. Looks great! Already downloaded (I should be working;) and love what I see.
    Today is LHT for me and happens to be my initials. That must count for something.

  15. I’ve just skimmed through it, and all I can say is that it’s a pretty solid thing. “Everything important” is covered, the progressions are good, the exercises itself are mostly exercises which I would’ve recommended as well (Except for the plank. My favourite “core workout” is the L-Sit or —Hang, and its variations), and it’s truly “cheap” (as in: you can do it everywhere and don’t need special equipment).
    So: Great thing, and nice to give it out for free. 🙂

  16. Wow this is awesome. I’ve not been doing much exercise these last few months, I think this will help immensely!

    Thank you Mark! (and Mark’s team :] !)

  17. I can’t seem to get it. When I put in my email address, it says I’m already subscribed… Is there not just a “download” button somewhere?

    1. Here you go, Dave:

      Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.

      1. Mark, I put the password that the email included but it’s not d/l for me.

        1. I had to type it in – copying and pasting didn’t work for me (probably copied a space or something)

  18. Yay! I’ve been waiting for this since I went Primal at the beginning of the summer (down ~25 lbs so far, by the way). I can’t wait to get started!

  19. Ummm…the e-mail went to my junk mail, and I of course deleted it. Will there be a second round going out? Hopefully?

    1. We just shot you an email.

      To answer your question for everyone else, future weekly newsletters sent out each Wednesday will also provide access to PBF.

  20. You, sir, are made of awesome. Free range, grass fed, Marine Stewardship Council approved – awesome.

  21. Thanks for this, Mark.

    Been a follower of the Primal Blueprint for a few months now and have been waiting for this to come out so I could start exercising primally as well.

  22. got my email with my super-duper secret decoder letters but..



    Try again laters?

    And am excited!


    Mark, you and the worker bees TOTALLY ROCK!

    Running to check my email and find the newsletter!

  24. Thanks Mark, this is great. But when I download the e-book half the pages are missing, I get 1 -17 ok and 64-97 ok but from 18- 63 it’s just blank. Is this to do with the server overload?

    1. The PDF looks fine to me, Paul. Anyone else having this problem? Maybe try re-downloading it. As you say, maybe it had something to do with the server trouble we were having earlier.

        1. BTW everyone, I was initially using Google Chrome…. switched to Firefox and that fixed it;)

  25. Thank you so much! I just gave one of the extra copies of the PB, that I bought with the Amazon push a while back, to a friend of mine that desperately needs it (that was the last copy of the five I have given away). I told him about how generous you were with free info on your site and this just reinforces that point. I really need this extra boost right now and I can’t wait to get started!

  26. Mark you should torrent the file if this bandwidth thing isn’t resolved quickly to your full satisfaction. Use a private tracker if you want to control access.

    1. It’s not the file that’s the problem. It was the sharp spike in traffic, but it looks like we have that resolved now. Thanks for the advice.

  27. Mark,

    Thanks for all you do. This blueprint will help thousands of people. Thanks for making it free and giving more than you get. I look forward to going some of these workouts and reporting the results.


  28. Mark,

    Thanks for getting this out. I just finished skimming through it and passed it on to some coworkers and family members. I’m most excited about the body weight exercises you listed, I’ve been looking for some sort of guide to those movements. The fitness log at the end will be a big help too.


    1. And be sure to check back for the Workouts of the Week (WOW). I see them becoming a big part of PBF as the program develops. Thanks for spreading the word.

  29. This is strait awesome Mark, but I’m having the problem where pages 18-67 are blank, anybody have any idea how to fix this?

        1. all i had to do was download it to my hard drive and open it separately rather than going through the link and everything came through

  30. Mark,

    Thanks for making this available! I’ve been eating mostly primal for almost 3 months now and am down 25 pounds of the at least 75 I needed to lose. I think it’s improving my PCOS symptoms and the associated insulin resistance/blood glucose problems. I’m glad you mentioned that using an elliptical machine is ok for low level workouts. It’s too hot for me to walk outside right now for long but I have an elliptical machine that I can use.

  31. Hmm. Can’t seem to get the download to work. Just keep getting repeated password entry fields.

    1. Make sure you are entering the password correctly. If you copied and pasted it make sure you didn’t copy a blank space after the password.

  32. Tried that, thanks. 15th time’s the charm apparently. Copy and paste finally worked.

    Thanks a ton for this Mark!

  33. Thanks for the good work. Look forward to splicing this into my routine.

  34. If having trouble downloading the PDF, make sure you are not using google chrome as the web browser has a few bugs still needing worked out with PDF’s (even if you have the latest version of Adobe Reader.) However, if you try to access it with IE or Firefox, the PDF SHOULD work as normal. I discovered this the hard way this week and even Google’s support forums states they are currently working on a fix. Hope that helps

    1. Not using Chrome … I’m currently boycotting Google 🙂 Still no luck.

  35. This had me doing a happy dance today (does that count as play 🙂 ). I’ve been eating Primal for a couple of months and it’s been good, but I’ve been rather falling flat on the exercise front. This is a good kick in the rear. And I LOVE the idea of Primal clubs. Being a foodie at heart, I’d love to see a Primal dinner club too….

  36. Read the whole thing today, start to finish. I feel really inspired Mark. Thank you.

    PS…I have had an offer from one of my students to guide me up Kilimanjaro once I loose the weight and get fit again. I accepted the offer and am excited to do this climb which has been on my “bucket list” since I was a little girl.

  37. Half a dozen tries using IE and Firefox. Copied and pasted the password and typed it in. Any suggestions?

    1. Feeling lucky, I only had to cut and paste twice. Even at 15x, it’s worth it to get this great material.

  38. L-O-V-E-I-T!

    I read the whole thing as soon as the download was complete! I absolutely love that the workout and workout guidelines you outline DO NOT require a gym.

    Thank you so so so so so much for providing this invaluable resource for FREE!

  39. Greetings from Sweden!
    I ordered the Primal Blueprint and the cookbook from amazon recently, and now this treat comes to join his bretheren.

    Skimmed through the book now and I see a big similarity with the ebook “Convict Conditioning”. I’m a big fan of the plank which isn’t included in “Convict Conditioning” so I’ll probably do a hybrid of these two programs.

    Thanks for all the value provided!

  40. Thank You to Mark and Crew,
    I really like this and am extra appreciative of the extra tips and exercise suggestions.

    Yours in Practice,

  41. Just downloaded the book with no problems. It looks great!

    Thank you Mark, worker bees and PBF community. I can’t wait to pass this posting on to friends who are struggling with their weight and health.

  42. Mark, it’s amazing that you’re giving it away free – I was very prepared to buy the book. It’ll be worth it. Thanks for being such a kind fellow! 😉

  43. Mark,
    Have been going through your book today. Thanks for this incredible gift!!
    I continue to appreciate your appeal to simplicity and the natural order.
    I have looked at the brief outline on page 7 and want to drop all the other stuff that I am doing and put this to the test right now! The five essential movements are so obvious and as I read it, I am amazed that they get “lost”.
    I do have a question though, as someone who loves martial arts, in your opinion, does the kicking and punching of heavy things (bags) fall in the “moving slowly” category?
    Thanks for your generosity.

  44. Great stuff!

    I can’t wait for more of those WOW’s. Some people might think they’re gimmicky, but I just think stuff like “Grok vs. Boar” is a lot of fun!

    Also, I love the videos you posted too. Could you do more of those in the future?



  45. Thanks for this most generous gift, Mark! I’ve strayed slightly from PB priciples over the summer and have been looking to get back on track. Actually visited a CrossFit gym today and thought that may be the way for me to go. However, after browsing thru PBF, I’m certain this is a much more appropriate and effective method for me.

  46. Mark! This is a super gift – so much information. I cannot thank you enough for advocating for those of use who need to start near the bottom of the progression for each exercise.
    You encourage me! Here I go!

  47. This is perfect. I just got an ebook reader and until now, had nothing to put on it.

  48. Looking forward to reading this – still waiting for the email though!

  49. Mark, I was so happy when I read how swimming was incorporated into this. For both moving slowly and sprints, just WONDERFUL!

  50. Thank You! Im always introducing PB concept sto other people especially since i work in healthcare. This is a valuable guide to show beginners.

  51. 10 days of 90% PB eating (like a pig) and I lost 8lbs!
    The energy I have now is beyond belief! The sense of wellbeing makes me want to shout from the rooftops!!!
    I am chasing my kids around while they ride their bikes, we are having so much fun!
    Hopefully all 3 of us will lose our ‘wheat bellies’ asap!!

    Perfect timing for your awesome PB Fitness!!! My body has been craving heavy things since the energy boost, it will be so fulfilling to follow your advice! I’m way too weak to do a pushup, but my 7 year old is a great 40 weight!
    Thanks again!!!
    P.S. Every time I see your website name, it makes me crave an apple…. do you eat your apple seeds, Mark?!

  52. Hey Mark:
    I see that you referred to the Concept II rower – have you seen the WaterRower? I don’t work for them but do have one, and to me it seems to have a nice Primal quality. Wood, not metal, works on just water resistance, which sounds pretty soothing.

    Thanks for all you do – PB fitness is much more than I expected.

  53. Will you be publishing PBF? I’m building my off-grid cabin where I will not have electricity let alone internet, and would love a PBF book to go with PB and PBC!

    Related question – at what point does daily activity intersect with excessive exercise? I’m doing parts of the weighted carry medley every day! Two buckets of slop to the pigs 2-3 times a day (farmer carry); hauling lumber out to cabin building site (one sided walk), although no overhead carries!

    Thanks for everything, to not only Mark but also the workerbees and all the commenters! (I don’t dare join the forum or my cabin will take even longer to build!)

    1. couldn’t you just print it out?
      (I haven’t gotten my e-mail yet so I can’t tell from my own copy)

      1. call me old-school, but I prefer printed books to binders of paper. (Except for my binder of recipes, many of which come from here!)

        btw, love the horizontal format – it actually fit on my netbook’s screen!

        1. Yea, me too…I’m looking forward to the print version to go with my copy of The Primal Blueprint and add to my, ahem, rather formidable and extensive literary library…but really cool you are offering it as a PDF.

  54. Very very awesome, thanks a million! This gives a great oversight into what we actually need to do and most importantly, how much of everything! Very handy for people like me who weren’t exactly into sports/exercise before stumbling onto this website. Primal tribes sound like a great idea too, hope somebody in the Netherlands will pick it up!

  55. It’s great that it doesn’t have any maniac moves like burpees, that would be a great turnoff for people at the low level of fitness. I never understood why you have to do all these exercises without pause, that way I could invent hardcore training for everyone, wow, don’t rest 🙂 Your plan is different, it’s smart, not crazy
    Thanks a lot

  56. Mark, this is great! I am spreading the word to as many people as I can about it. It not only makes sense, but appeals to people (like me) who really dislike hitting the gym and prefer functional stuff. Love all the bodyweight moves, and the progression levels… really helpful! Thanks so, so much for this book.

  57. I don’t know if this is the right place to ask but I figured before joining the primal blueprint fitness, I might as well get something clear.

    you see, I live in Malaysia and we don’t have grass fed or free range meat. We don’t even have organic meat. Maybe i can’t find it but the major stores doesn’t have it. We do have organic vegetables however, which is not certified independently. Knowing Malaysia, It would not be hard to imagine that its a fake certification. (we have a huge culture of bribes and scams)

    Now, my question is regarding the “local farmer market” or “local market” meat. What do you mean by that? Do you mean a centralized wet market where vendors sell meat and vegetables? Is that the healthiest choice? Or do you mean the farmer themselves supplying the meat and vegetables without going through a middle man?

    Its still going to be sprayed with chemicals and the animals are going to be injected with antibiotics too. (and fed with I don’t know what)

    Its pretty hard to find food according to the primal blueprint here.

    1. Ask this question in the forums. The very generous people there may have suggestions and information to offer.

    2. To answer your question, I just buy normal meat and organic vegetables from the supermarket etc; beggers can’t be choosers after all. I still have seen great results – have dropped 18kg since May.


      1. ok pj, I’ll do just that.

        Hi Elizabeth, Good to see a fellow Malaysian too 🙂

        Thanks for the suggestion and your weight loss progress is really inspiring!

        Are you in the forum too?

  58. Thank you Mark! I’m just three weeks in – 6 pounds down and feeling terrific. I’ve been concentrating on the diet but I really need this fitness instruction. I’m a physical person who enjoys exercise but doesn’t have a history of athleticism and plus I’m busy with two kids and a job. So thanks so much for doing this. I will put it into practice and give you feedback in return for your inspiring generosity.

  59. Thank you Mark!!! I know you could have made a pile of money selling the book. I really appreciate getting it.

  60. Thank you for PBF Mark! I just got PB in the mail yesterday and downloaded PBF. Question about PBF – I remember reading about HIIT (High Intensity Interval Training) in some of your posts. Is there a reason you didn’t include HIIT in PBF?

    Thank you for generously sharing your knowledge – I passed PBF and MDA on to 2 family members already.

    Nice thing about this Primal/Paleo Community is how willing everyone is to share info, experiences and answer questions. Awesome!

      1. Sweet! I re-read PBF and see where you bring up HIIT and the WOWs in the beginning. Looking forward to it!

        Thank you again for all the time you and your team put into PBF and the videos demonstrating the techniques.

        I’m enjoying PB as well!

        Many thanks!

  61. Mark, I can’t download the PDF. I got the password in the email you sent, but it’s not accepting it, or something’s not working. Help please?

    Thank you!

  62. Trying to download on my iPhone (on holiday!) but it keeps going back to the password entry page. Arghhh! Any ideas anyone? Maybe it just won’t work on the iPhone and I’ll have to wait a WHOLE week until I get home?!

  63. I got it! I went back and read through more of the comments here and saw where someone mentioned typing in the PW manually. I did that and it worked.

    Thank you for the book … much appreciated!

  64. Mark,

    Thanks so much for making the ebook available to us! What an extremely kind and generous thing to do!! I’ve already gone through much of it and it is outstanding. Right on the money – functional, full-body plan to last a lifetime. That’s not just primal fitness, that’s TOTAL fitess!

    You rock/grok!
    Plano, TX

  65. I like how you introduced different levels to the strength training workout. I’ve been eyeing crossfit, but was wary of the intensity of their workouts. I’m not the sort of person that wants to be ripped etc as I’ve experienced so many injuries in my life! I’ve two bad knees and have to be really careful, so am happy you’ve introduced the light levels.

    A question: I practise a kind of yoga once a week that engages the muscles quite a bit. There’s lots of planks, leg exercises etc. I consider it a strength training workout. Is it okay to perform this once a week and add the essential moves another day too?

    1. PBF is very flexible. I can’t speak to the effectiveness of what your choice may be, but I fully encourage you to make personal adaptations to the core program based on your goals, skill level, preferences, work/sport required training and what you enjoy for play.

      1. To me, yoga is play … and I desire a yoga body. 😉 Right now my strength is pretty pathetic, which is why I’m glad you have Level 1 bodyweight exercises. It’s really helpful!

  66. PS: I’m so glad that the movements are bodyweight exercises! I’ve been looking for something like that forever! 🙂

  67. Mark, You bring whole new ball game here. In just these couple of days how would you compare your expectations and what PBF has actually done. May be you have post here. I believe PBF will take PB as whole to an unprecedented level than ever before.

    One small tiny error: Change ‘then’ to ‘than’ in Page 5
    last but 3rd line

    1. I hope to reach and help as many people as possible and I see giving PBF away for free as one step in the right direction. Thanks, Madhu.

  68. Thanks Mark. This is exactly the kind of regime I’ve been looking for.

  69. Hey mark,

    Read the whole thing in 1 hour! GREATTTTTTTTTT, and thanks soooo much!!!!!!!!!!!

  70. Hi Mark,
    Got it! Thank-you very much!

    Also enjoyed the intro portion of Blueprint!

    What a snappy way to take on CW, e-mailed to my colleagues here at work too.

    Did you know that your fitness posts are pretty well aligned w/ Mark Egoscue’s “Health Through Movement” book? (About physical therapy)

    He is very concerned about myths in PT as well as the sedentary nature of our population.

    But he doesn’t attack the chronic cardio like you do. But he does cover important items such as straightening out your body frame.

    Just an FYI, case you had not already heard…Also, (Dr.) Mercola’s defense of saturated fats aligns very well with your stuff (Thank god! I love hamburger SO much (past 50 years)!!)

    1. I have frequently referred to Egoscue’s book. I, as a PT really appreciate his approach to movement and rehabilitation. MDA and the Egoscue Method are very similar in that they focus on foundational principles.

  71. Thanks for all the questions, comments and kind words, everyone. Even if I don’t answer every single comment please know I read every last one. I appreciate all the feedback. Grok on!

  72. Mark,

    The e-book is outstanding, but one question… why no deadlift or other glute/ham bodyweight excercise?

    Picking things up is a pretty fundamental human motion. Im no expert though, that is just the first thing that came to mind when i read through the LHT section.

    Again, thanks for the excellent e-book. You have touched a lot of lives.

  73. Thanks for the free ebook so looking forward to reading it! I was seriously thinking lately about starting up a Primal Tribe in my area for workouts, socializing, sharing primal food, discussing primal topics etc so I am very excited to see what you come up with on this!

  74. Thanks for the PBF eBook, Mark. I can tell you put a lot of work into making it accessible and scalable. I really enjoy that you included more advanced techniques and expanded on the “essential” Primal moves.

  75. Awe, no pictures…I hope when and if you are ready to print a nice hard copy that there will be at least some simple, rudimentary pictures accompanying each exercise, but I can see the logic of the PDF and the vastly superior examples via embedded links. This is going to take some going through. Super-fast download, muchas gracias, Senor Grok!

  76. Awsome! I have sent the newsletter link to all my personal training clients and I am going to put it out to my list.

    Just one little thing on the format of the pdf, its best not to have colums, because that way they can be converted properly to epub books to be read on e-book readers. When they are in colums they can’t be converted properly.

  77. I know that you don’t like the idea of long distance running that much, but I still wonder, in what category would you put a 10 K run? or a 5 K? Would it be “play”? or “move frequently at a slow pace”?

    1. Glad you pointed that out – it is the one thing that popped out as me as questionable when I read the new book.

      Specifically: “The fact that PBF will leave you fit enough to run a 10K
      or even a marathon on a moment’s notice doesn’t mean you have to run one every day!” and “I can still sprint well and, despite no other specific cardio training, am fit enough to hop into a 10k race…”

      Now, I’m no former Olympian, but I’ve always been a fairly good athlete. I’m 50 years old, follow the PBP, ride 20 miles round trip to/from each day, and do full body functional workouts (similar to PBP, crossfit, 300) twice a week, sprints couple of times a mounth, AND I can say without embarrassment that I do NOT feel like I could just run a 10k race or a Marathon on a whim.

      I am curious to hear if most posters who only run Sprints once a week think they are ready to go out today and run a 10k race or a marathon. Only, I ask that you are honest (and polite) in your response.

      1. Oooops! Meant to write “I ride my bike 20 miles round trip to/from work each day”. Sorry!

        Thanks to what I’ve learned from Mark’s PB, I’ve slowed my pace to lower my heart rate so that I can stay in the fat burning zone and to avoid chronic cardio syndrome.

  78. Oh Hells Yes!!!
    As a personal trainer, MMA strength and conditioning coach, and self defense instructor, I can say with some authority that this is the “Holy Grail” of workout books. Just looking over the book I can see the incredible amount of thought and planning that went into the physiology of this program.
    Thank you so much Mark, you RAWK!!!

  79. Thanks for the book! PBF looks like a plan I can follow. I have been looking for something that starts at an easy level, especially for the upper body workout. I’d like to see more of the mobilizing stretches included/linked. I have just started intermittent fasting, following lean gains recommendation for women – 14 fast, 10 feed, which is also really easy to fit into my schedule.

  80. Thank you millions! You’ve really turned on the turbo in my boost of motivation. You’re truely a rare jewel in this modern world. Our family apreciates your hard work & those bees lol. Wow! I broke my weight loss goal & down to a sz 2! Never thought I’d be that small & strong like a reed. But petite framed, it looks good. The e-book is priceless.

  81. Thanks Mark!

    It would be great if you could add some PDF bookmarks in future versions to make it easier to look up things 🙂

  82. I would kill for a version readable on the Kindle. And I’d probably buy a hard copy if Mark decided to sell one.

    1. I think I’d buy a hard copy too…I don’t like having to be attached to my laptop to be athletic!




  84. Heya Mark! I don’t know if you are still reading this far back but your weekly newsletter (I think it was) is coming through blank in my email client (Powermail–an old-style Eudora clone). I wonder if enclosing a link at the bottom of the email to view online would help?

  85. You know its amazing at just how much our core is involved with everything. Two days ago, I decided to incorporate sprints in my workout schedule. I’m 35, and with the exceptions of probably just a handful of times in my life, I probably have not ran full out like that since my early college days. I ran ten sprints at about 40 to 50 yards, and I ran like my life depended on it.

    The funny thing is, despite my legs being whooped after the run, where I ended up being sore the next day was in my abs. We not only often overlook keeping our midsection strong, we forget just how important it is in everything. I’m now also going to introduce planks this week into my workout too. I’m excited about the direction I’m taking my workouts. Much less time, much more accomplished in the time I’m using.

  86. I’ve had the same experience when I first started sprints – sore abs for two days. It hurts so good!

  87. Hey Marc,

    I am unpleased. It is stupid, but anyway I would like to tell you.

    I purchased the primal blueprint, I signed in your blog, but its not possible to get the free download of “primal blueprint fitness” because I already signed in?

    Wjat I have to do? should I start a new “Nonameaccount” to get it? Should I lought about – or should I feel stupid?

    I Guess I am. But I am not stupid enought to be more stupid, your web-people are.

    So what? You want me to write my own exercises? 🙂
    Nice idea. I´ll think about.

    Another question:
    Why there is still no germen translation of your Book availiable?
    Are you loking for a (german) publisher?


  88. I have been doing pilates and have really strengtened my core muscles. I have recently taken Konjac root before my dinner meal and it has really curbed my appetite. Have lost seven pounds in two weeks. No evening hunger even after evening workouts.

  89. I signed up for the emails and I purchased the Primal Blueprint 21 day book. I’d like to get the Primal Blueprint Fitness but can’t seem to get to a download link and have not been sent the info on how to do that in the daily/weekly emails. Please tell me how I can download the book. Thanks!