Bretman Rock is a renowned YouTuber, TikTok artist, and TV personality, known for his incredible body physique and unique workout and diet plan.
I’m an experienced personal trainer, and one of my trainees sent me his routine. Naturally, I was curious.
My research indicates that his fitness strategy is balanced, incorporating essential nutrients and intense exercises. So, I decided to test his routine and compare results after 60 days of constant work.
The results were so good that my abs are still burning even while I'm writing this introduction. So, if you want to have great abs, too, you must read this article
Quick Summary
- Bretman Rock's workout routine involves cardio, weight training, and a specialized focus on ab workouts, promoting overall strength and endurance.
- His diet concentrates on a balanced mix of proteins, carbs, and fats to maintain portion control and nutritious food choices.
- His supplement selection includes pre-workout drinks, amino acids, fish oil, and vitamins, ensuring muscle growth, speedy recovery, and all-around wellness.
- Bretman Rock’s workout routine emphasizes a balanced approach with diverse exercises, including intense ab workouts, cardio, and weight training, tailored for overall strength and endurance.
Bretman Rock Stats
- Age: 25
- Height: 5' 8"
- Weight: 158.7 lbs
- Waist: 32"
- Chest: 42"
Bretman Rock is a prominent social media figure known for his electrifying personality and impressive makeup reviews.
Rock has seamlessly transitioned into mainstream media from his social media roots as a TV personality, where he first created a dedicated fanbase.
Despite his fame, he maintains high authenticity, presenting his true self to his followers.
Beyond his makeup tutorials, Rock has also embraced a health-conscious lifestyle that draws attention.
His dedication to fitness is as remarkable as his skill with a makeup brush.
Bretman Rock Youtube Workout Routine
Bretman Rock shares his workout routine on his YouTube channel. He offers a robust schedule focused on building his body through weight training, cardio, stretching, and a unique ab routine.
His core physique comes from the brutal Bretman Rock ab workout called "Absolutely Not Workout."
This challenging yet beneficial abs workout consists of nine exercises designed to make your core burn and lose belly fat [1]:
- Crunch: 20 reps
- V-sit crunch: 40 reps
- Elbow plank: 60 seconds
- Plank with hip twists: 20 reps
- Mountain climbers: 40 reps
- Scissor kicks: 60 reps
- Reverse crunch: 20 reps
- Toe-touchcrunch: 40 reps
- Hollow hold: 60 seconds
Here's the rest of the Bretman Rock workout routine:
- Stretching + Cardio: Comprehensive stretching, Burpees and Double jump rope
- Weight & Core Training
Monday: Chest and Legs
- Bench press
- Dumbbell press
- Pec flyes
- Push-ups
- Smith machine squats
- Dumbbell sumo squats
- Dumbbell lunges
- Leg press
Tuesday: Back and Legs
- Lat pulldowns
- Close grip lat pulldowns
- Cable rows
- Dumbbell deadlifts
- Barbell front squats
- Resistance crab walks
- Kettlebell goblet squats
- Calf raises
Thursday: Shoulders and Legs
- Dumbbell shoulder press
- Cable lateral raises
- Front raises
- Shrugs
- Quads barbell squats
- Leg extensions
- Leg curls
- Stiff-leg dumbbell deadlifts
Friday: Arms and Legs
- Biceps curls
- Barbell curls
- Triceps pushdowns
- Triceps dips
- Hack squats
- Glute cable kickbacks
- Hip thrusters
- Seated calf raises
“As long as you are doing things with a smile on your face, and you are having fun, then you are being unfiltered.”
- Bretman Rock, Fitness Youtuber
Training Principles
Bretman Rock's workout routine is not just a random selection of exercises.
He follows four principles:
- Workout diversity: Bretman Rock's workout routine ranges from cardio to weight lifting to maximize fat loss and muscle strengthening.
- Discipline & consistency: Results come from consistency. Bretman commits to his workout routine and continually strives for improvement.
- Avoiding mistakes: He emphasizes the correct technique over heavy weights, reducing injury risk and ensuring effective muscle targeting.
- Nutrition focus: He completes his workout with healthy meals promoting belly fat loss.
"A six-week training regimen was effective in increasing dynamic balance and flexibility but had no impact on static balance. With this information, we believe that training should be part of life, especially when considering functions that require dynamic balance like walking, particularly for sedentary young individuals."
- Burcu Talu, Associate Professor
Bretman Rock Diet Plan
Bretman Rock's diet plan is a balance of protein, carbs, and fats, which fuels his intense workouts and assists in his recovery.
Here's the complete diet plan:
- Breakfast: Turkey bacon sandwich layered with lettuce, tomato, mayonnaise, and wholegrain bread. Accompanied by fresh fruit for added vitamins and antioxidants.
- Lunch: Adobo chicken served with brown rice. Green salad and roasted veggies provide a good mix of nutrients.
- Snacks: Bretman keeps his snacking to a minimum and mainly opts for protein shakes containing creatine for muscle growth and repair.
- Dinner: Filipino-style spaghetti and ground beef. A steak salad, baked sweet potatoes, and grilled veggies round out the meal.
Nutrition Principles
Bretman Rock's five nutritional principles include:
- Whole, nutritious foods: His diet plan is packed with meals to help him lose fat, contributing to overall health.
- Filipino dietary influence: Traditional dishes like adobo chicken and Filipino-style food are part of his regular meals, offering diverse and flavorful nutrients [2].
- Balanced eating: Bretman ensures his meals include a balanced mix of proteins, carbs, and fats, promoting overall body function and energy.
- Regular protein intake: He provides a high protein intake for muscle repair and growth, facilitating a quicker workout recovery.
- Limited snacking: His diet includes minimal snacking, mainly limited to protein shakes containing creatine, maintaining a steady metabolism, and reducing unnecessary calorie intake.
Supplements
Bretman Rock includes three supplements in his regime to achieve the optimal results from his training:
- Whey protein: This supplement contains pure protein and all nine essential amino acids. It assists in muscle repair, growth, and maintaining overall body function.
- Creatine: It's known for boosting muscle strength and size. Best creatine supplements on the market enhance high-intensity workout performance and assists in muscle recovery.
- Multivitamin: Bretman consumes a daily multivitamin to fill nutritional gaps, boosting overall health and wellness.
FAQs
How is Bretman Rock So Fit?
Bretman Rock is so fit because he maintains his fitness through cardio, weight training, ab workouts, and a balanced diet and supplement regimen.
What is Bretman Rock’s AB Challenge?
Bretman Rock's AB challenge is a dedicated workout series focusing on core strength. It consists of nine exercises.
Is Bretman Rock’s Diet Strict?
Yes, Bretman Rock follows a structured diet plan that underlines a balanced mix of proteins, carbs, and fats.
References:
- https://www.researchgate.net/publication/357560405
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170935/
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