Dan Bilzerian's Workout & Diet (Plan & Routine)

His chest workout consists of four exercises of 12 to 20 reps each.

• Barbell bench press: 4 sets of 8-15 reps.
• Alternating dumbbell bench press: 4 sets of 12 reps.
• Bodyweight dips: 4 sets until failure.
• Dumbbell chest fly: 4 sets of 15-20 reps.

Leg Workout

He does squats and lounges of 12 to 20 reps each set for his leg workout sessions.

• Seated leg extension: 4 sets of 15 reps.
• Barbell squat: 4 sets of 10-12 reps.
• Barbell walking lunge: 4 sets of 15 reps.
• Stiff leg dumbbell deadlift: 4 sets of 12-15 reps.
• Donkey calf raises: 4 sets of 15-20 reps.

A good workout for his back consists of four exercises averaging 15 reps each set. This routine requires full-body strength.

• Wide grip seated lat pulldown: 4 sets of 8-12 reps.
• Dumbbell bent over row: 4 sets of 10-15 reps.
• Standing lat pushdown: 4 sets of 10-15 reps.
• Close grip seated row: 4 sets of 10-15 reps.

Related: Chest and Back Workouts for a Perfect Upper Body

Shoulder Workout

Finally, he trains his shoulders carefully in a workout session with an average weight.

• Seated Arnold press: 4 sets of 15 reps.
• Standing overhead press: 4 sets of 10-12 reps.
• Incline dumbbell rear delt fly: 4 sets of 10-15 reps.
• Hanging dumbbell lateral raise: 4 sets of 10-15 reps.
• Standing barbell front raise: 4 sets of 10-15 reps.

Related: 30-Minute Shoulder Workouts: Building Upper Body Width

From my own training experience, I've found that Bilzerian's principles of progressive overload, compound movements, and consistency are key to achieving fitness goals.

In my sessions, similar approaches have led to significant improvements in both strength and muscle mass for my clients.

He focuses on increasing the intensity and volume of his workouts over time and uses compound exercises to target multiple muscle groups.

He emphasizes the importance of having a fitness goal and not lifting heavy weights just because.

And in my experience, there are mental blocks people create when they don’t have an objective when training.

“For me, there is nothing better than lifting weights and eating clean.”

- Dan Bizerian

In my career as a personal trainer, I've always emphasized the importance of nutrient-dense foods, much like Bilzerian's diet plan.

Implementing this in my own diet and advising my clients to do the same has consistently resulted in better overall health and fitness.

According to the study found on the ResearchGate website, a good diet is made up of substances that suit a person's dietary requirements, leading to a healthier body mass and physical well-being [1].

He consumes lean proteins, complex carbohydrates, and healthy fats.

To maintain that physical fitness, he must eat between 5 to 7 times a day.

Dan Bilzerian’s diet typically includes the following:

• Breakfast: Egg omelet, juice, oatmeal with berries, almonds, and quality whey protein powder.
• Lunch: Mixed vegetables with grilled chicken with quinoa.
• Dinner: Grilled salmon with sweet potatoes and green beans.
• Snacks: Greek yogurt with honey, mixed nuts, Nature Valley’s granola bar, or a protein shake.
• Pre-workout: Dry fruits or pre-workout shake.
• Post-workout: Chicken, rice, veggies.

As a personal trainer, this consumption helps replenish glycogen and prevents delayed onset muscle soreness.

Dan Bilzerian Nutrition Principles

Bilzerian adheres to a few fundamental nutrition principles:

• Prioritize protein foods for muscle growth and repair.
• Choose complex carbs for sustained energy.
• Include healthy fats for hormone production and joint health.
• Allow occasional treats in moderation.

Bilzerian considers post-workout protein as a must. He also ingests a few protein bars and avoids junk food and processed foods. 

Dan also stays well-hydrated throughout the day.

And if he can’t find regular bottled water, he drinks coconut water before working out as a replacement. This liquid helps control blood sugar and pressure levels.