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

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

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 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 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.

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