Jeremy Buendia's Workout Routine, Diet & Supplements

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 20, 2023
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Jeremy Buendia is one of those bodybuilders that you have to admire for continuing on a path to athletic perfection even when things got tough.

He had a promising football career ahead of him as a linebacker on his High School football team, but multiple back and neck injuries meant he had to rethink his future.

Fortunately, his father was an amateur non-competitive bodybuilder, and he coached his young son, who started competitive bodybuilding by age 17.

So we decided to see if we could find enough information about his workout routine and diet by going through his social media posts and interviews.

Here’s what we found.

Quick Summary

  • Jeremy Buendia's workout routines entail shrugs, cable presses, bench presses, leg presses, squats, stiff leg deadlifts, hammer curls, lat pulldowns, and incline dumbbell presses.
  • Buendia's exercises are structured for the chest, shoulders, back, legs, and arms.
  • Jeremy's diet mostly comprises fruit salad, oatmeal, omelet, unsalted nuts, roasted sweet potatoes, brown rice, chicken, green vegetables, and meat.
  • To boost his results, Jeremy takes supplements such as fat burner, whey protein, and BCAAs.

His Stats

jeremy buendia background
  • Born: October 26, 1990
  • Height: 5’8”
  • Weight: 185 lbs
  • Stage Weight: 175 lbs
  • Achievements: Men’s Physique Olympia champion in 2014, 2015, 2016, 2017

He’s not the biggest bodybuilder in the world, but that has never been his goal. He has always tried to achieve a very balanced physique with perfect proportions.

And that’s what his coach Hany Rambod has worked on with a combination of compound and isolation exercises.

But Jeremy Buendia’s dedication to short and hard workouts almost every day of the week is what has helped him to succeed the most.


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A post shared by Jeremy L. Buendia (@jeremy_buendia)

Jeremy Buendia’s Workout Routine

What I like about Jeremy’s workout routine is that he keeps the types of exercises the same but adjusts the number of sets and reps depending on whether he’s in a bulking or cutting phase.

Here’s what a typical week would look like.

Monday: Shoulders

man doing rear dealt fly
  • Incline dumbbell shoulder press (8 to 10 reps for 3 to 4 sets)
  • Dumbbell front raises (8 to 10 reps for 3 to 4 sets)
  • Rear delt fly (8 to 10 reps for 3 to 4 sets)
  • Standing cable pull (8 to 10 reps for 3 to 4 sets)
  • Dumbbell reverse lateral raise (8 to 10 reps for 3 to 4 sets)
  • Shrugs (8 to 10 reps for 3 to 4 sets)

Tuesday: Chest

man doing push ups
  • Cable press (8 to 12 reps for 3 to 4 sets)
  • Incline dumbbell press (8 to 12 reps for 3 to 4 sets)
  • Bench press (8 to 12 reps for 3 to 4 sets)
  • Incline dumbbell fly (8 to 12 reps for 3 to 4 sets)
  • Weighted wide push-ups (8 to 12 reps for 3 to 4 sets)

Wednesday: Legs

man doing leg press
  • Single leg standing calf raise (20 reps each side for 3 to 4 sets)
  • Squats (12 reps for 3 to 4 sets)
  • Seated hamstring curl (15 reps for 3 to 4 sets)
  • Leg press (15 reps for 3 to 4 sets)

Thursday: Back

man doing cable row
  • Stiff leg deadlifts (15 reps for 3 to 4 sets)
  • Standing isolated oblique contractions (10 reps for 3 to 4 sets)
  • Single-arm cable low row (15 reps each side for 3 to 4 sets)
  • Lat pulldowns (8 to 12 reps for 3 to 4 sets)
  • Back extension (12 reps for 3 to 4 sets)

Friday: Arms

man doing hammer curls
  • DB standing alternate bicep curls (8 to 12 reps for 3 to 4 sets)
  • Cable triceps pushdown (8 to 12 reps for 3 to 4 sets)
  • Hammer curl (8 to 12 reps for 3 to 4 sets)
  • Dumbbell reverse grip bicep curl (8 to 12 reps for 3 to 4 sets)
  • Standing triceps extensions (8 to 12 reps for 3 to 4 sets)
  • Concentration curls (8 to 12 reps for 3 to 4 sets)

Saturday: HIIT

man doing HIIT

On Saturdays, Jeremy Buendia does some high-intensity interval training that he adapts to be either more focused on cardio and fat burning or by layering some compound muscle routines [1].

It’s also a great way to bring a bit of fun and diversity into your workouts while still being able to work towards a physique champion body.

Sunday: Rest

While Jeremy Buendia does take a rest day, this is an active rest day where he would go on a few long walks or hikes.

Keeping your blood flow up is one of the best ways to speed up your muscle recovery in time for the next week of training.


Jeremy Buendia’s Diet

Jeremy Buendia tends to eat lots of smaller meals spread out over the day with a heavy focus on protein and healthy fats.

He also pays careful attention to his carbs, and just looking at his Instagram feed will tell you that there’s not a spare gram of fat on his body.

Here’s what a typical diet plan would look like.


oatmeal, and omelet
  • 6 egg omelet
  • Large bowl of oatmeal
  • Fresh fruit salad

Morning Snack

  • Whey protein shake
  • 1 cup of mixed unsalted nuts


sweet potato, and broccoli
  • Grilled skinless chicken breast (12 to 16 ounces)
  • Roasted sweet potato
  • Large serving of green veggies

Afternoon Snack

  • Protein shake


protein shake and steak
  • Large portion of brown rice
  • 12+ ounces of steak or chicken
  • Large portion of green veggies

Evening Snack

  • Protein shake

“Building and working toward the perfect physique! It doesn’t happen by sitting on the couch!”

- Jeremy Buendia

What Supplements Does He Take?

supplement pills

Jeremy Buendia has regularly spoken about relying on some products that he uses to supplement his diet and get more out of his training plan.

1. Fat Burner

The main problem with bulking is that the increased calorie intake also leads to some fat gain. But cutting phases will also slightly reduce muscle mass.

One way to limit this problem is to use fat burners to increase your metabolic rate and reduce your BMI.

Read More: 8 Best Fat Burners For Men

2. Whey Protein

As you can see in the above meal plan, Buendia takes multiple protein shakes each day. This is probably to reduce the number of chicken breasts he has to pile up in his meals throughout the day.

Whey also tends to be absorbed a lot quicker [2], which may help with muscle recovery after training.

Read More: 7 Best Whey Protein Powders

3. BCAAs

BCAAs are a subset of amino acids that are directly linked to muscle protein synthesis. A targeted boost after a tough training session has been shown to reduce muscle soreness and speed up your overall recovery time.

Read More: 8 Best BCAAs For Men


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