Joseph Baena Workout & Diet (Secrets to a Well-Built Figure)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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While initially recognized for being Arnold Schwarzenegger’s son, Baena has generated more recognition lately through his bodybuilding efforts.

As someone who’s trained many aspiring bodybuilders for over a decade, I wanted to build a workout routine for clients who took their inspiration from Joseph Baena.

I referred to his Instagram profile for up-to-date information about his workout and diet principles, where he shares frequent updates from his fitness journey. The results of my research have remarkably influenced my clients' training routines.

Let's dissect Baena’s path to achieving a well-built figure.

Joseph Baena Stats

  • Date of birth: October 2, 1997
  • Height: 6’2” (188 cm)
  • Weight: 187 lbs. (84.8 kg)
  • Waist: 32 in. (81.3 cm)
  • Chest: 42 in. (106.6 cm)


View this post on Instagram


A post shared by Joseph Baena (@joebaena)

Joseph works out at Gold’s Gym in Venice Beach, California.

He shares his workout pictures and video posts on social media, often posing with Schwarzenegger’s recreated looks.

Following in his father's footsteps both in the gym and on the big screen, he recently showcased his physique in the acting projects “Lava” and “Call of Duty: The Last Airshow.”

Joseph Baena’s Bodybuilding Workout

Having tried and tested various workout methods myself, I can attest that Joseph Baena’s approach – a modern twist on Arnold Schwarzenegger's workout methods with high-volume exercises and drop sets – is incredibly effective.

I've incorporated similar strategies in my own routine and observed significant improvements in strength and muscle definition.


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A post shared by Joseph Baena (@joebaena)

Baena told Men’s Health in an interview that he engages in six days of training per week, with two-hour workout sessions and 20 minutes of fasted cardio.

Here are the exercises he performs:

  • Incline dumbbell bench press: 4 sets of 12–15 reps to target upper chest muscles
  • Seated barbell military press: 4 sets of 12–15 reps to focus on shoulders
  • Barbell biceps curl: 4 sets of 12–15 reps to target the biceps
  • Lateral raise drop set: 3 sets to target deltoids and shoulders
  • Seated cable row: 4 sets of 12–15 reps to focus on the back
  • Barbell bent-over row: 4 sets of 12–15 reps to work upper back muscles
  • Hack squat: 6 sets of 10–20 reps to target leg muscles

He performs most of the exercises for four sets of medium rep range.

“Every exercise I’m probably going to do at least four sets between 10 and 15 reps. At least four sets is essential with every exercise. The third set of the exercise is when you burn the most and the fourth set is when you grow the most.”

- Joseph Baena

Workout Principles

Baena shares that he has relied on the book his dad wrote, “The Encyclopedia of Modern Bodybuilding,” since his early days in bodybuilding.


View this post on Instagram


A post shared by Joseph Baena (@joebaena)

He continues to apply its principles to every exercise in his current routine while staying up-to-date with new trends.

He follows a rigorous workout schedule, training six days a week with both cable machines and free weights such as barbells or dumbbells.

He takes active rest days, which often involve activities like trekking or cardio with lighter-weight training.

Full Day of Eating

Here’s what his full day of eating looks like:

  • Breakfast: 4 scrambled eggs, spinach, mushrooms, and 2 slices of multigrain avocado toast
  • Lunch: Chicken/turkey, rice, salad, and vegetables
  • Afternoon snack: Protein shake made with orange juice
  • Dinner: Mediterranean food, chicken/turkey, plant-based meat substitutes
  • Cheat meals: Sweets, shawarma

He consumes a protein-packed diet and recommends a simple, healthy, and fresh meal plan to support his bodybuilding routine.

Joseph's Diet Principles

Joseph Baena follows a diet that emphasizes high protein, moderate carbohydrates, and healthy fats.

He focuses on whole foods like lean meats, vegetables, and complex carbs for sustained energy and muscle growth. Baena typically avoids processed foods and sugars, preferring meals that are balanced and nutritious.

His diet is designed to support his intense workout regimen, aiding in muscle recovery and growth.

Hydration and occasional cheat meals are also part of his approach, allowing for flexibility and balance in his diet.


Joseph Baena pouring supplements on tumbler

Joseph takes a number of supplements to pump his body during workouts.

They include:

  • Protein powders: Joseph Baena includes protein shakes into his routine to accelerate the growth of lean muscle mass, maintain mass, and support recovery.
  • Creatine: Joseph includes high quality creatine in his diet when he’s trying to bulk up. According to the National Institute of Health (NIH), it enhances the body’s anaerobic energy capacity, reduces the breakdown of protein, and promotes muscle growth [1].
  • Turmeric: Baena recommends turmeric because of its anti-inflammatory powers. It prevents muscle soreness as he works on building his figure.
  • Fish oil: He benefits from taking fish oil supplements because, according to NIH, they contain omega-3 fatty acids. They benefit his performance and recovery and reduce the risk of injuries [2].


How Much Protein Does Joseph Baena Eat a Day?

The exact amount of protein Joseph Baena eats in a day is not publicly known. However, he includes protein in all of his meals in the form of eggs, chicken, turkey, plant-based meat substitutes, and protein shakes.

How Many Hours a Day Does Baena Workout?

Baena works out for two hours a day, six days a week. He also performs 20 minutes of fasted cardio in the morning before his bodybuilding sessions.


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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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