Cameron Hanes Workout Routine , Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 21, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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What drives a 56-year-old man to run over 22 miles, lift heavy weights, and master the art of bow hunting, all while balancing family and career?

Having trained alongside athletes for years, I've rarely come across someone as dedicated and awe-inspiring as Cameron Hanes.

But how does he sustain such an intense lifestyle, and what can we learn from his unwavering routine?

Prepare to step into the shoes of Cameron Hanes, a symbol of remarkable dedication and resilience, and discover a path beyond physical workout to achieve such success.

Who Is Cameron Hanes?

Cameron Hanes

Cameron Hanes is an entrepreneur and athlete known for his expertise in running, weightlifting, and bowhunting, earning him significant recognition in the fitness community.

Hanes has been sharing his passion for bowhunting by writing for sports magazines, his best-selling book Backcountry Bowhunting, and appearing in TV shows.

Cam has developed a reputable brand of supplements, gadgets, and apparel, reflecting his deep passion for bowhunting and endurance sports.

Hanes’ fan base on his social media profiles is vast (over a million on one of his social media accounts only), which speaks enough about his Internet status.

  • Height: 5ft 9in
  • Weight: Around 165lbs
  • Body fat: 7%
  • Born: 1967
  • Hometown: Eugene, Oregon (Track Town)
  • Instagram followers: 1.1m
  • Facebook followers: over 404k
  • Twitter followers: 52.2k

Cameron Hanes Workout Routine

person working out using a kettlebell

Cameron Hanes maintains a strict 'Lift. Run. Shoot.' exercise routine despite not being a professional athlete and having a full-time job and family.


Hanes runs at least 10 miles two or three times a day (in total, 1-2 hours every day).

Cameron Hanes starts every morning with a 5–20-mile run on a 1,531-foot mountain top near his home. He also spends his lunch break mountain running. He’s a runner and ultrarunner for a reason - he has run marathons and ultramarathons many times in his life.

Weight Training

After running, Cam Hanes goes to the gym for a full-body weightlifting session (45-60 minutes per day) to increase his muscle size and strength, stay lean, and prevent injuries.

His sample workout in the weight room may look like this:

  • Bench press - 3 sets of 10 reps
  • Kettlebell swings - three 30-second sets
  • One-minute rest
  • Squats - 3 sets of 10-15 reps
  • Power cleans - 3 sets of 10 reps
  • One-minute rest
  • Dumbbell incline press - 2 sets of 10 reps
  • Diamond push-ups - two 30-second sets
  • Overhand pull-ups - 2 sets of max. reps
  • One-minute rest
  • One-leg lunges with dumbbells (25lbs/leg) - 2 sets of 20 reps per side
  • Burpees with push-ups - 2 sets of 10 reps
  • Plank - two 30-second sets

You May Also Like: Train to Hunt Workout PDF

Bowhunting Training

man holding a bow and arrow

Part of Hanes' daily routine includes bow practice to prepare for hunting season, demanding high physical fitness.

His hunting style is called backcountry hunting. He packs his backpack with the essentials for one week and goes hiking at least 10 miles in the mountains.

When he’s caught an animal, which can weigh over 300lbs, Hanes loads his backpack with the carcass and carries it back home.

In the off-season, the hunting training Cameron does includes a simulation of this challenge - carrying a 130-pound rock up and down the mountain - to test and enhance his physical and mental strength.


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A post shared by Cameron Hanes (@cameronrhanes)

“Through physical conditioning you can build your mind and body to prepare not only for hunting but for any challenge you may face throughout your lifetime. During the off-season, I really start emphasizing getting into over-the-top “bowhunting shape,” so I usually hit numerous trail runs and adventure races as well as the relatively tame typical 10K’s and the like.”

- Cameron Hanes

His Workout Principles

man working out his arms inside a gym

As a personal trainer, I recognize that Cam Hanes' awe-inspiring agility, fitness level, and lean physique are a testament to his diligence and rigorous exercise routine.

That’s why he always emphasizes the importance of regular training:

“Through physical conditioning, you can build your body and mind to prepare not only for hunting but for any challenge you may face throughout your lifetime.”

- Cameron Hanes

Cam recommends starting with long, convenient workouts (45+ minutes) 3-4 days/week, then, focus on a hard, fast-paced workout for a single day.

Beyond physical workouts, mental visualization plays a pivotal role. By mentally rehearsing activities, athletes like Cameron Hanes can enhance performance, preparing both body and mind for challenges.

Hanes often emphasizes that a successful workout is not just about physical effort but also about mental determination, breaking it down as 25 percent perspiration and 75 percent determination [1].

Fitness Tips

man tired while sitting down in a gym

Here are some fitness and lifestyle tips Cam Hanes shares with his fans:

  • Stick to your dreams as your mind is the only thing holding you back from achieving them.
  • Set realistic goals.
  • Always strive to ramp it up as it’s all about smart and hard work.
  • Live in the present.
  • Stay consistent, persistent, and disciplined in everything you do.
  • Don’t complain. Focus on the positive facts, thoughts, and self-talk instead. Find a community of like-minded people and follow someone famous who can support and motivate you to get tougher and more successful [2].
  • Get a lot of protein for better performance and bigger and stronger muscles.
  •  After intense workouts, recovery is key. Techniques like cryotherapy and foam rolling, combined with proper sleep and nutrition, ensure athletes remain at peak performance.

Cameron Hanes Diet

Cameron Hanes Diet

As a trainer, I see that Cameron Hanes' commitment to the Dolce Diet, with its focus on organic food, lean protein, and fresh produce, complements his intense daily training for maximum muscle gains and fat loss.

Cameron Hanes breaks the night fast, starting every day with a protein drink.

Then, he eats a big breakfast that typically consists of a whole-grain English muffin, some oat bran, almond butter, chia, and hemp seeds.

Hanes consumes plenty of protein (around 200g/day), complex carbs, and healthy fats to keep his muscle mass and high energy level throughout the day because he burns a lot of it running at least 10 miles, lifting weights, and hunting.

Not only does Hanes hunt for sport, but his family eats all the organic wild game animals’ meat he catches. He also drinks lots of water to stay hydrated.

Cameron Hanes consumes:

  • Wild-caught fish
  • Wild-caught game
  • Whole-grain bread
  • Oat bran
  • Avocado 
  • Vegetables
  • Fruits 
  • Nuts
  • Quinoa 
  • Chia seeds
  • Hemp seeds
  • Almond butter
  • Beans 
  • Eggs 
  • Protein shakes
  • Water

Hanes avoids consuming:

  • Processed foods
  • Junk food
  • Simple sugars
  • Dairy 
  • Meat wrapped in plastic
  • Artificial additives
  • Alcohol

Sample Meal Plan

wheat bread on a chopping board, fresh apple from a basket

To avoid feeling bloated and always ensure sufficient energy stores, Cameron Hanes eats smaller meals every 2-4 hours.

  • Meal 1: MTN OPS whey protein shake (2 scoops) with mixed nuts, a handful of blueberries, or a banana
  • Meal 2: 4 eggs, 2 pieces of whole-wheat toast with butter
  • Meal 3: 6oz of chicken breasts, bread, pasta, marinara sauce
  • Meal 4: turkey sandwich on whole-wheat bread
  • Meal 5: 2tbsp of peanut butter, an apple
  • Meal 6: 6oz of steak, broccoli, one sweet potato

What Supplements Does He Take?

shirtless man holding a protein powder container

For that extra edge, many athletes turn to supplements. From protein powders for muscle repair to electrolyte tablets for hydration, these additions can be game-changers in an athlete's regimen.

Cameron Hanes has developed his own supplement series - the MTN OPS Keep Hammering supplements.

As Hanes says, this supplement line is designed as a “Bare Bone Basic” to provide the body with the necessary fuel before, during, and after workouts so that you can train harder and recover faster, or in his words to #KeepHammering [3].

The supplements Cam Hanes takes for various purposes every day include:

  • Whey Protein - with 23g of protein and 1.5g of glutamine for building and preserving muscle mass.
  • Pre-workout with Creatine and L-citrulline - to keep energy for strenuous workouts.
  • BCAA - containing the 2:1:1 ratio of leucine, isoleucine, and valine to enhance muscle building and recovery time.
  • Multivitamin - with elderberry to provide all the necessary nutrients and immune system boost.
  • Energy Drink - to increase mental capacity, focus, and clarity and enhance performance and recovery.
  • Nitric Oxide - to give your body caffeine-free cardio, endurance, and performance improvement, and adequate hydration during intense exercises.
  • Energy-Boosting Fat Burner - with natural ingredients, including green tea extract, cayenne pepper, African mango, and raspberry ketone.
  • High Altitude and Respiratory Support Supplement - to help those who train under extreme conditions breathe easier, relax more, and resist stress and fatigue.


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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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One thought on “Cameron Hanes Workout Routine , Diet Plan & Supplements

  1. He’s a person who you can’t keep but idolize. Cameron Hanes kids even make fitness as their form of bonding.

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