Chris Heria Workout Routine, Diet Plan & Supplements

Connor Sellers
Published by Connor Sellers | Senior Coach
Last updated: November 17, 2023
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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.

Quick Summary

  • Chris Heria's workouts range from hammer curls, weighted dips, calf raises, walking lunges, deck squats, Romanian deadlifts, bench presses, and handstand push-ups.
  • Some of the meals Chris eats are chicken breast, egg omelet, salmon, mixed green salad, sweet potatoes, fruit salad, and mixed vegetables.
  • Whey protein, and BCAAs are the supplements Chris Heria takes.

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.

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 [1].

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. And for that, there are two supplements that stand out the most.


Branched-chain amino acids are a set of three vital nutrients that have been scientifically linked to lower muscle soreness after resistance training [2].

Whey Protein

The reason athletes prefer whey protein is that it has the highest concentration of the full amino acid profile [3]. And with an intense workout like this, you'll need all the protein you can get


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