Justin Bieber gets more attention for his physique than most pop stars. The Canadian singer has won multiple Grammys and sold out arenas worldwide, but his training habits come up almost as often as his music.
As a personal trainer, I've had plenty of clients curious about how celebrities stay fit year-round. Bieber's program isn't complicated once you dig into his interviews, YouTube videos and social media posts.
Here's the full picture.
Justin Bieber’s Stats
- Age: March 1, 1994 (29 years old)
- Height: 5’9” (175 cm)
- Weight: 154 lbs (70 kg)
- Chest: 40 in (102 cm)
- Waist: 32 in (81 cm)
- Arms: 14 in (36 cm)
The Justin Bieber Workout Routine
Based on his YouTube videos and interviews, here's what Bieber's training week looks like.
Monday: Chest and Biceps
Mondays are for chest and biceps. Bieber hits isolation work to build mass in his upper body.
He performs the following exercises:
- Bench press: 4 sets x 8–12 reps
- Push-ups: 4 sets x 8–12 reps
- Dumbbell flys: 4 sets x 8–12 reps
- Barbell biceps curls: 4 sets x 8–12 reps
- Dumbbell curls: 4 sets x 8–12 reps
- Cable curls: 4 sets x 8–12 reps
Tuesday: Legs
Tuesday is leg day. No skipping it.
Here's his leg routine:
- Leg presses: 4 sets x 8–12 reps
- Box jumps: 4 sets x 8–12 reps
- Walking lunges: 4 sets x 8–12 reps
- Toes to the bar: 4 sets x 8–12 reps
- Bar-hanging leg raises: 4 sets x 8–12 reps
- Stiff leg deadlift: 4 sets x 8–12 reps
- Calf raises: 4 sets x 8–12 reps
Wednesday: Cardio
After back-to-back lifting sessions, Bieber takes Wednesday for cardio. He runs on a treadmill for about 30 minutes, covering 3–4 miles. He also does yoga with his wife, Hailey, when he can fit it in.
Thursday: Back and Triceps
Thursday is back and triceps. He's back at the weights after the cardio day.
He performs the following exercises:
- Pull-ups: 4 sets x 8–12 reps
- Seated cable rows: 4 sets x 8–12 reps
- One-arm dumbbell rows: 4 sets x 8–12 reps
- Weighted dips: 4 sets x 8–12 reps
- Triceps extensions: 4 sets x 8–12 reps
- Skull crushers: 4 sets x 8–12 reps
Friday: Shoulders
Friday wraps the week with shoulders:
- Bench press: 4 sets x 8–12 reps
- Military press: 4 sets x 8–12 reps
- Arnold dumbbell press: 4 sets x 8–12 reps
- Side lateral raises: 4 sets x 8–12 reps
- Front raises: 4 sets x 8–12 reps
- Delt flyes: 4 sets x 8–12 reps
- Shoulder shrugs: 4 sets x 8–12 reps
His Workout Principles
From his interviews and training footage, a few consistent habits stand out:
- 5-day training: Bieber's routine covers five days a week with a mix of cardio, weight training and full-body work.
- Boxing training: He trained with Floyd Mayweather and picked up the basics of the jab, straight, uppercut and hook. He's been at it for years and once challenged Tom Cruise to a fight in the ring.
- Isolation training: Bieber uses machines and free weights to target one muscle group at a time. He works his chest, arms, back, shoulders and legs with resistance exercises that promote protein synthesis [1].
- Workout videos: Several of his training sessions are on his YouTube channel, showing the exercises he does and including tips on working out.
Justin Bieber Diet Plan
Bieber's daily meals, pieced together from his interviews, social media posts and YouTube videos:
- Breakfast: Oats, eggs, bacon, avocado toast, gluten-free bread and green juice.
- Snacks: Protein smoothie.
- Lunch Meal: Gluten-free spaghetti bolognese, rice, chicken or fish, veggies.
- Dinner: Mashed potatoes, sushi, grilled salmon or chicken, salad.
His Diet Principles
Bieber keeps his diet clean by design. He opts for natural, nutrient-dense foods over processed options, eats smaller meals more often and drinks plenty of water throughout the day.
The principles he sticks to:
- Green juice: Bieber drinks green juice each morning. He finds it an energizing, healthy alternative to coffee.
- Paleo-style diet: He follows a low-carb, high-protein approach built around lean protein and green vegetables, which may help him maintain his physique and reduce risk of obesity, diabetes and heart disease [2].
- Limited sugar intake: Bieber cut back on sugar to improve his mental health. He's noticed real physical changes from it too, including fewer depression symptoms.
- Favorite indulgences: Even with his clean diet, Bieber still makes room for spaghetti bolognese, grilled cheese from Tim Hortons and Crunch Berries cereal as occasional treats.
“I cut sugar pretty much out and…I feel like I’m not depressed.”
- Justin Bieber
His Supplement Stack
Protein shakes are Bieber's main supplement. He takes them multiple times a day to aid recovery and maintain his body composition.
He also uses:
- Green powder
- Melatonin
- Glutathione
- Vitamin B12
FAQs
How Many Calories Does Justin Bieber Eat?
Around 3,000 calories a day, based on what he's shared publicly. His meals center on lean protein, healthy fats and clean carbs to hit that number.
How To Get a Physique Like Justin Bieber?
Start with consistent strength training, hitting each major muscle group through the week. Pair that with clean eating and regular cardio. Bieber's physique comes from sticking to a 5-day split for years, not a quick fix.
How Much Does Justin Bieber Exercise?
Bieber trains about 45 minutes a day, five days a week. His sessions cover cardio, isolation exercises and boxing work.
References:
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