Jaco de Bruyn Workout and Diet in 2025

• Age: 39
• Height: 6’1”
• Weight: 194 lbs
• Waist: N/A
• Chest: N/A

Jaco de Bruyn is a notable figure in the fitness industry who achieved success and recognition, evidenced by his impressive track record. His intense dedication, strategic workout regimen, and insightful nutrition principles have transformed his physique and solidified his reputation as an international fitness icon.

Jaco was recognized as “Model of the Year,” further testifying his appeal and influence in the fitness world. His fitness philosophy emphasizes the importance of a holistic approach to health and wellness, combining rigorous training, a disciplined diet, and regular supplementation.

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Here's what Jaco's workout routine looks like:

Monday: Chest and Calves

• Flat bench barbell press: 4 sets of 10-12 reps 
• Incline dumbbell bench press: 4 sets of 10 reps 
• Incline dumbbell flyes: 4 sets of 10-12 reps 
• Cable crossovers: 4 sets of 12-15 reps 
• Standing calf raises + seated calf raises (superset): 4 sets of 20 reps

Tuesday: Arms

• Standing alternate dumbbell curls: 4 sets of 10-12 reps 
• Preacher curls: 4 sets of 10 reps 
• Incline dumbbell curls: 4 sets of 10 reps 
• Hammer curls: 4 sets of 10-12 reps 
• Parallel bar dips: 4 sets of 10-12 reps 
• Incline bench skull crushers: 4 sets of 10-12 reps 
• Cable rope pushdowns: 4 sets of 10-12 reps 
• Straight bar cable pushdowns: 4 sets of 10-12 reps

Wednesday: Shoulders and Abs

• Barbell overhead press: 4 sets of 10-12 reps 
• Seated dumbbell shoulder press: 4 sets of 10 reps 
• Lateral raises: 4 sets of 12-15 reps 
• Front/rear delt raises: 4 sets of 12-15 reps 
• Sit-ups: 4 sets of 20 reps. 
• Cable crunches: 4 sets of 15 reps 
• Leg raises: 4 sets of 15 reps

Thursday: Legs

• Leg extensions: 7 sets of 30 reps
• Barbell back squats: 4 sets of 8-12 reps 
• Leg press: 4 sets of 10-12 reps 
• Standing calf raises + seated calf raises (superset): 4 sets of 20 reps

Friday: Chest and Abs

• Flat bench barbell press: 4 sets of 10-12 reps 
• Incline dumbbell bench press: 4 sets of 10-12 reps 
• Incline dumbbell flyes: 4 sets of 10-12 reps 
• Cable crossovers: 4 sets of 12-15 reps
• Sit-ups: 4 sets of 15 reps 
• Cable crunches: 4 sets of 15 reps
• Leg raises: 4 sets of 15 reps

Saturday: Back and Hamstrings

• Deadlifts: 4 sets of 8-12 reps 
• Wide grip lat pulldowns: 4 sets of 10-12 reps 
• Close-grip lat pulldowns: 4 sets of 10-12 reps 
• Low rows: 4 sets of 10-12 reps 
• Stiff-leg deadlifts + hamstring curls (superset): 4 sets of 10-12 reps
• Lying leg curls + standing leg curls (superset): 4 sets of 10-12 reps

Sunday: Rest day

Jaco follows four principles when training:

• Balanced training: De Bruyn combines strength training, cardio, and recovery.
• Progressive overload: He changes exercises, weights, reps, and more to keep dynamic routines [1].
• Form and technique: Emphasizing correct exercise form and technique, De Bruyn maximizes gains and minimizes injury risks.
• Recovery: Jaco is a big believer in adequate sleep and rest days for growth and strength.

Jaco's detailed meal plan includes 7-8 meals a day, such as the following:

• Meal 1: 8 egg whites, oats, protein shake
• Meal 2: Protein shake
• Meal 3: Cottage cheese, tuna, rice cakes
• Meal 4: Fish/chicken/ostrich, brown rice, green beans/broccoli
• Meal 5: Protein shake, rice cakes or banana, nuts
• Meal 6: Cottage cheese, rice cakes, tuna
• Meal 7: Fish/steak/chicken, 2 green vegetables, sweet potato/brown rice, protein shake

Jaco De Bruyn's nutritional approach revolves around five principles:

1. Nutrition: His diet is rich in proteins, carbohydrates, and fats to support muscle growth and overall health.
2. Dedicated diet plan: Jaco follows a specific diet plan tailored to his needs, providing essential fuel for workouts and aiding recovery. The result is enhanced muscle development.
3. Clean eating: Jaco prioritizes clean, unprocessed foods, receiving high-quality nutrients. This significantly contributes to maintaining his lean physique and optimal performance.
4. Frequent eating: Jaco keeps his body in an anabolic state, promoting continuous muscle growth and repair.
5. Hydration: Jaco intensifies his fitness regimen by prioritizing hydration. He regulates his water intake and focuses on ensuring he consumes enough fluids.

Jaco De Bruyn includes six supplements in his nutrition plan. These enhance his intense workout regimen and bodybuilding goals [2].

1. Whey protein isolate: Jaco consumes this high-quality protein source three to four times daily. It supplies his body with essential amino acids, promoting muscle recovery and growth, an important factor considering his demanding workouts.
2. BCAA: Branched-chain amino acids encourage muscle repair and growth. They're rich in essential amino acids, assisting in post-workout recovery and muscle building.
3. Glutamine: Known for its muscle recovery benefits, glutamine helps Jaco recover quickly from his intense training sessions.
4. Casein: It provides a steady release of amino acids during sleep, supporting overnight muscle repair and growth.
5. Creatine: This supplement boosts ATP production, enhancing workout performance and strength.
6. Multivitamin: This ensures that any potential nutritional gaps are filled, supporting his overall health, well-being, and optimal body function.