Chris Heria Workout Routine, Diet Plan & Supplements

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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Chris Heria is one of the biggest fitness influencers, and he fully deserves all that success, considering how much work he puts into giving away free information on health and fitness.

So, if you're as much a fan as I am, then you'll be delighted to see a sample of Chris Heria's workout routine for a typical week.

Let's dive right into what our research revealed.

Chris Heria Stats

  • Born: December 21, 1991
  • Height: 5'9"
  • Weight: 160 lbs

At just 30 years old, Chris Heria has achieved incredible success and proven that he is one of the fittest men in the world.

“It’s the most difficult situation, where most of the opportunities are. Nothing is impossible, you gotta believe in yourself.”

- Chris Heria

Chris Heria has become one of the most famous personal trainers with a staggering 1.4 million Instagram followers and over 3.6 million YouTube subscribers. He also has business involvements in The Miami Trainer and The Calisthenics Evolution Institute.

Being a street workout champion is very different from regular bodybuilding, and you only need to watch a few of his street workout videos to see how extreme his body strength is.

Let's see how he does it.

Chris Heria's Workout Routine

working out chris heria outdoors

Chris Heria's workout routine is a tough combination of free weights and street training that involves performing bodyweight exercises.

It was endless hours of calisthenic workouts at playgrounds that brought him into a competitive world of street workouts.

Here's what that would look like for a typical week.

You May Also Like: Chris Heria Workout Plan PDF

Monday: Arms And Shoulders

shirtless man doing weighted dips

These exercises will heavily rely on calisthenics and some free weights, but you should be able to do them in any gym.

  • Hammer curls (4 sets of 10 to 12 reps)
  • Arnold press (4 sets of 10 to 12 reps)
  • Dumbbell push press (4 sets of 10 to 12 reps)
  • Weighted wide grip pull-ups (4 sets to failure)
  • Weighted dips (4 sets of 10 to 12 reps)

Tuesday: Chest

man using a bench to do a barbell press in a gym

If you're new to these types of exercises, then try them without the weighted vest first.

For most people, it will be enough of a struggle to do them with their own body weight.

  • Warm-up bench press (2 sets of 15 reps)
  • Weighted dips (4 sets of 10 to 12 reps)
  • Weighted wide push-ups (4 sets to failure)
  • Dumbbell chest flys (4 sets of 10 to 12 reps)
  • Weighted decline push-ups (4 sets to failure)
  • Weighted muscle-ups (4 sets of 10 to 12 reps)

Wednesday: Legs

man working out his legs

These are predominantly done to failure, and you should struggle to stand up without your legs feeling like jelly after you're done.

  • Kettlebell goblet squats (4 sets of 10 to 12 reps)
  • Walking lunges (4 sets to failure)
  • Wall squats (4 sets of 90 seconds)
  • Deck squats (4 sets to failure)
  • Calf Raises (4 sets of 15 reps)

Thursday: Back

man doing planks with weights

When you see some of the videos that Chris Heria has on his street workouts, you'll understand why he focuses so much energy on his back muscles.

  • Weighted wide-grip pull-ups (4 sets to failure)
  • Weighted Plank (4 sets of 120 seconds)
  • Romanian deadlifts (4 sets of 10 to 12 reps)
  • One-arm bent over rows (4 sets of 10 to 12 reps)
  • Mountain climbers (4 sets of 10 to 12 reps)

Friday: Arms And Chest

shirtless man in a hand stand position inside a gym

And Friday's is typically dedicated to his arms and chest again.

  • Bench press (2 sets of 15 reps)
  • One-arm pull-ups (4 sets to failure)
  • Preacher curls (4 sets of 10 to 12 reps)
  • Handstand push-ups (4 sets of 10 to 12 reps)
  • Overhead triceps extensions (4 sets of 10 to 12 reps)
  • Spiderman weighted push-ups (4 sets to failure)

Saturday/Sunday: Active Rest And Cardio

Depending on whether he's in a bulking or cutting, Chris Heria will either focus on just some active resting or add some longer cardio sessions on the elliptical or rowing machine.

Related post: Regan Grimes Chest Workout Plan

Chris Heria's Workout Principles

The Chris Heria workout is very heavily reliant on calisthenics.

For Chris, it all started because he lived a very active outdoor life in Miami, Florida as a kid, which meant he was always outdoors. And he tried to copy what older kids were doing as part of their street workouts on different types of bars.

Ultimately, that style of working out is still his favorite, and the companies and organizations he's involved in all involve this type of body weight training.

The tricky thing about it is that you can't just pick a lower weight like you would with gym machines. But he believes that the flexibility you gain from this style of muscle-building makes it so effective.

Chris Heria's Diet

Here is a detailed diet plan for a single day, which aims to boost your healthy metabolism and fat burning.

  • Breakfast: 5-egg omelet; a fresh fruit salad
  • Snack: a large protein shake
  • Lunch: 12 ounces of haddock or salmon; a large portion of mixed vegetables
  • Snack: a large protein shake
  • Dinner: 2 lean chicken breasts; a medium portion of sweet potato; a large mixed green salad

Chris Heria's Supplements

bowl of brown powder and scattered white pills

As part of his fitness program, Chris will have to focus heavily on muscle function and recovery. Based on my practical knowledge, there are two supplements that stand out the most.

BCAAs

According to a study published by the National Institutes of Health (NIH), branched-chain amino acids are a set of three vital nutrients that have been scientifically linked to lower muscle soreness after resistance training [1].

Whey Protein

Based on a study published by the National Institutes of Health (NIH), the reason athletes prefer whey protein is that it has the highest concentration of the full amino acid profile [2]. And with an intense workout like this, you'll need all the protein you can get.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118
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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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