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

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: July 19, 2024
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As an expert personal trainer, I am often asked about celebrities' and public figures' workout and diet routines.

My findings show that one name that frequently comes up is Dan Bilzerian. Known as the "Instagram King," he has an impressive physique that many people aspire to achieve.

But he doesn’t only do weight training. He combines powerlifting, mixed martial arts, and bodybuilding.

In this article, I will break down Dan Bilzerian's workout routine, diet plan, and nutrition principles to help you understand how he maintains his exceptional fitness levels with tough training sessions.

Dan Bilzerian’s Current Stats

  • Age: 43 years
  • Height: 5′ 8½”
  • Weight: 187 lbs
  • Waist: 34”
  • Chest: 44”

Dan Bilzerian is an American social media personality and entrepreneur known for his impressive physique and dedication to fitness.

He has attracted a large following on Instagram, sharing his workout routines and fitness-focused lifestyle.

Bilzerian's commitment to fitness and effective workout and diet plan have inspired many American males and females to prioritize their health and well-being.

Dan Bilzerian’s Workout Routine

Dan Bilzerian Workout & Diet

He’s mentioned that he prefers free weights over machines to train stabilizer muscles properly.

That’s why it’s not surprising that his workout routine consists of a split routine, targeting different muscle groups daily to increase and maintain muscle mass.

I’ve trained in every way, from bodybuilding workouts, triathlons, boxing, MMA, SEAL training, powerlifting, and so on.

- Dan Bilzerian

Here's a breakdown of his workout regimen:

Chest Workout

Man working out his chest

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.

Back Workout

Man working out his back

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.

Workout Principles

Man working out

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

Dan Bilzerian Diet Plan

Diet plan

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.

Dan Bilzerian’s Supplements


Dan Bilzerian’s physique isn’t entirely natural. But even though he doesn’t rely on supplements, he still uses them in his nutrition plan.

This will help him reach the number of calories and proteins he needs to consume per day and can’t achieve with food only.

Bilzerian's supplement stack includes:

  • Whey Protein Powder
  • BCAAs (Branched-Chain Amino Acids)
  • Creatine
  • Fish Oil
  • Multivitamins

I’ve used supplements before to reach my calorie count and help my body with BCAAs (branched-chain amino acids).

According to another study found on the ResearchGate website, they are well-known for directly fueling muscles during physical activity [2].


What Makes Dan Bilzerian's Workout Routine And Diet Plan Effective?

Dan Bilzerian's workout routine and diet plan are effective because they are based on proven principles of progressive overload, compound movements, and consistency. His diet plan focuses on whole, nutrient-dense foods, which provide the necessary fuel for muscle growth and recovery.

Does Dan Bilzerian Eat Meat?

Yes, Dan Bilzerian includes lean meat sources like chicken, turkey, and fish in his diet to provide essential protein for muscle growth and repair.

Is the Dan Bilzerian Workout Suitable for Beginners?

The Dan Bilzerian workout is suitable for beginners after adapting the number of sets, reps and weights. Focus on proper form and gradually increase intensity, as strength and endurance improve is essential.

How Does Dan Bilzerian Incorporate HIIT into His Workout Routine?

Dan Bilzerian integrates high-intensity interval training (HIIT) into his fitness regimen to enhance cardiovascular health and promote efficient fat loss. This type of training involves short bursts of intense exercise followed by brief rest periods, making it highly effective for boosting metabolism.

What Is Dan Bilzerian's Approach to Mindful Eating and Portion Control?

Dan Bilzerian practices mindful eating and portion control as key aspects of his diet, focusing on the quality of food and listening to his body's hunger cues. This approach helps him maintain a balanced diet and supports his overall fitness goals.

How Do Outdoor and Adventure Activities Fit into Bilzerian's Fitness Routine?

Outdoor and adventure activities, such as hiking, swimming, and biking, are integral to Dan Bilzerian's fitness routine, offering a fun and dynamic way to stay fit. These activities not only provide physical exercise but also mental relaxation and enjoyment.

What Role Do Stress Management and Sleep Play in Bilzerian's Fitness Goals?

Stress management and adequate sleep are crucial components of Dan Bilzerian's lifestyle, contributing significantly to his fitness and overall well-being. He understands that reducing stress and getting quality sleep is essential for recovery, muscle growth, and maintaining a healthy body.

How Does Dan Bilzerian Adapt His Workout and Diet with Age?

As he ages, Dan Bilzerian adapts his workout and diet plans to focus on sustainability and long-term health, prioritizing exercises and foods that support his changing body. He adjusts his training intensity and dietary choices to ensure they remain effective and beneficial for his health over time.


  1. https://www.researchgate.net/publication/359158285
  2. https://www.researchgate.net/publication/282332420
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About The Author

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
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

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