Andrei Deiu's Workout & Diet (Building Muscle Routine)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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When I learned about Andrei Deiu, I thought he was one of the world's most popular and successful bodybuilders and fitness models.

I was surprised by his workout routine. And as an experienced personal trainer, I tried a few of his exercises.

After hours of research and watching his gains, I discovered his best routine, diet, and supplementation.

Get ready to learn from the best and unlock the key principles behind Andrei Deiu's incredible results.

Quick Summary

  • Andrei Deiu's workout and diet routine focus on building muscle through progressive overload and precise macro calculations.
  • The routine emphasizes the importance of mental techniques like flow state and mind-muscle connection for optimal physical health.
  • Scientific studies support the effectiveness of progressive overload in muscle building, a key component of Deiu's regimen.
  • Andrei Deiu's approach, blending scientific methods with mental discipline, offers a comprehensive and effective strategy for anyone serious about fitness and muscle development.

Andrei Deiu's Current Stats

Andrei Deiu is a Romanian bodybuilder, fitness model, and certified personal trainer who has been competing since the age of 17.

With his inspiring physique and dedication to health, he has become a sought-after social media influencer, inspiring countless fans worldwide to pursue their fitness goals.

His current statistics are:

  • Age: 26 years old
  • Height: 5'11"
  • Weight: 175 - 185lbs
  • Waist: 28”
  • Chest: 44"

Andrei Deiu’s Workout Routine

a picture of Andrei Deiu working out

Andrei Deiu's workout routine is based on training different muscle groups each day of the week.

Below is his physical training plan.

Chest and Shoulder Workout

Andrei Deiu’s workout plan starts on Monday with a chest and shoulder workout combination that includes the following:

  • Incline barbell chest press: 4 sets of 10–12 reps
  • Inclined press-up: 4 sets of 10–12 reps
  • Incline cable fly: 4 sets of 10–15 reps
  • Flat barbell bench press: 3 sets of 8–12 sets
  • Machine chest fly: 4 sets x 10–12 reps
  • Reverse pec deck machine: 6 sets x 10–15 reps
  • Shoulders military press: 4 sets of 10 reps
  • Seated dumbbell rear delt raises: 4 sets of 10 reps
  • Standing one arm lateral raises: 5 sets of 10 reps

Back and Abs Workout

a picture of a man showing his back

Andrei’s Tuesdays are meant for a killer back and abs training program. He also trains abdominals on Saturdays.

  • Pull-ups: 3 sets until failure
  • Pulldowns: 5 sets of 12 reps
  • Seated cable row: 4 sets of 10 reps
  • Machine pullover: 4 sets of 10–12 reps
  • Dumbbell row: 3 sets of 10 reps
  • Deadweight: 3 sets x 8–10 reps
  • Deadlift: 4 sets x 15–20 reps
  • Cable crunches: 3 sets of 15 reps

Also read: 7 Minute Ab Workout

Quadriceps and Calves Workout

Fridays are specially meant for quads and calves. As a very successful fitness model, Andrei must keep all his body in shape.

  • Bike warm-up: 15 minutes
  • Squats: 6 sets of 15 reps
  • Narrow-stance leg press: 4 sets of 12 reps
  • Leg extensions: 6 sets of 15 reps
  • One-leg extensions: 4 sets of 10 reps
  • Standing calf raises: 5 sets of 16 reps

Read more: How to Get Teardrop Quads

Arms Workout

a photo of a man doing pull ups on the horizontal bar

Arm workouts are meant for Saturdays in Andrei’s schedule.

  • EZ bar Skull crushers: 4 sets of 12 reps
  • Pushdowns with rope: 5 sets of 15 reps
  • Reverse tricep single arm extension: 3 sets of 12 reps
  • Bicep barbell curls: 4 sets of 10 reps
  • Inverted barbell curls: 4 sets of 10 reps
  • Concentration curls: 4 sets of 10 reps

Hamstrings Workout

Hamstrings require a special day for training on Sundays.

  • Lunges: 4 sets of 12 reps
  • Wide stance leg press: 5 sets of 10 reps
  • Seated leg curl: 5 sets of 12 reps
  • Leg deadlift: 3 sets of 15 reps
  • Calf press: 5 sets of 15 reps
  • Standing calf raises: 3 sets of 10 reps

Related: Best Bodyweight Exercises For Stronger Hamstrings

Andrei Deiu's Workout Principles

a photo of Andrei Deiu doing workout

Andrei Deiu's training principles are based on consistency, dedication, and focus on his weak points.

Deiu takes his strength training seriously, dedicating five days a week to it. He seems to perform multiple sets per exercise, which, according to a review article from Sports Medicine, can improve maximum muscular strength [1].

He has admitted that he used to overeat junk food, which is why he takes the fitness industry more seriously.

As a very active person, he constantly tries new exercises to maintain a lean physique while keeping his healthy lifestyle.

He even embraces and preaches his habits and workout tips on his Instagram.

“Every day is a chance to get better. Wake up, eat your meals, lift weights, get your supplies in & don’t forget to flex.”

- Andrei Deiu

Andrei Deiu's Diet Plan

a photo of Andrei Deiu taking protein drink

Andrei Deiu's diet consists of six meals daily, with foods rich in protein, carbohydrates, and healthy fats.

Most of his nutrition habits are healthy to keep a muscular physique, but he also includes an occasional cheat meal. And according to a research article from the Journal of Consumer Psychology, a cheat meal once in a blue moon could help you in the long run by avoiding cravings [2].

Let’s break it down:

  • Breakfast: Oat, berries, eggs, peanut butter.
  • Lunch: Chicken breast, white rice, broccoli.
  • Pre-workout: fish or chicken, sweet potato.
  • Post-workout: Quality whey protein or chicken, sweet potato, and vegetables.
  • Dinner: Red meat, green bean.
  • Snack: Cottage cheese or Greek yogurt, almonds.

Andrei Deiu's Nutrition Principles

a photo of Andrei Deiu eating breakfast

The principles of Andrei's nutrition are based on a balanced and personalized diet that goes as follows:

  • Consume enough protein to maintain and increase muscle mass.
  • Adjust carbohydrates and fats according to physical activity.
  • Include foods rich in micronutrients.
  • Hydration.
  • Avoid alcohol, sugar, and processed foods.
  • Plan meals and be consistent with the diet.

Andrei Deiu has achieved an impressive physique and optimal health with these new nutrition habits.

Andrei Deiu's Workout Plan Supplements

I recognize it’s hard to stay lean year-round. And as a personal trainer, I know first-hand how difficult it is to reach that calorie count with just food.

That’s why Andrei uses multiple supplements essential for muscle growth.

For example:

  • Fat Burner
  • Multivitamins
  • BCAAs (Branched Chain Amino Acids)
  • Fish Oil


What Food Does Andrei Deiu Avoid?

Andrei Deiu avoids processed, fried, sugary foods, alcohol, and soft drinks.

What is Andrei Deiu's Meal for Post Workout?

Andrei Deiu's meal for post workout consists of 2 scoops of whey protein. He could also ingest a source of lean protein, complex carbohydrates, and a portion of vegetables.

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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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