Justin Bieber, the Canadian singer, pop star, and global icon, has not only captured hearts with his music but also gained attention for his killer abs. He has won numerous awards as a singer, including some Grammys.
With a dedicated fan base curious about his fitness secrets, I delved into Justin Bieber workout routine and diet principles.
After conducting thorough research and analyzing interviews, social media posts, and YouTube videos, I present an in-depth look at the workout and diet plan that help him maintain a fit and healthy lifestyle.
Justin Bieber’s Stats
- Age: March 1, 1994 (29 years old)
- Height: 5’9” (175 cm)
- Weight: 154 lbs (70 kg)
- Chest: 40 in (102 cm)
- Waist: 32 in (81 cm)
- Arms: 14 in (36 cm)
The Justin Bieber Workout Routine
After analyzing Justin Bieber's YouTube videos and interviews, we devised a workout routine that reflects his fitness regimen and exercise preferences.
Here’s an overview of what his workout week looks like.
Monday: Chest and Biceps
Bieber dedicates Mondays to isolation movements that target his chest and biceps and build muscle mass in his upper body.
He performs the following exercises:
- Bench press: 4 sets x 8–12 reps
- Push-ups: 4 sets x 8–12 reps
- Dumbbell flys: 4 sets x 8–12 reps
- Barbell biceps curls: 4 sets x 8–12 reps
- Dumbbell curls: 4 sets x 8–12 reps
- Cable curls: 4 sets x 8–12 reps
Tuesday: Legs
Bieber’s Tuesday training focuses on strengthening his legs.
Here’s his leg routine:
- Leg presses: 4 sets x 8–12 reps
- Box jumps: 4 sets x 8–12 reps
- Walking lunges: 4 sets x 8–12 reps
- Toes to the bar: 4 sets x 8–12 reps
- Bar-hanging leg raises: 4 sets x 8–12 reps
- Stiff leg deadlift: 4 sets x 8–12 reps
- Calf raises: 4 sets x 8–12 reps
Wednesday: Cardio
Justin Bieber performs cardio exercises on Wednesdays after two days of intense isolation weight training.
He runs on a treadmill for about 30 minutes and covers 3–4 miles per run. Sometimes he does yoga with his wife, Hailey Bieber.
Thursday: Back and Triceps
After a day of energizing cardio, Justin Bieber combines back and triceps exercises on Thursdays.
He performs the following exercises:
- Pull-ups: 4 sets x 8–12 reps
- Seated cable rows: 4 sets x 8–12 reps
- One-arm dumbbell rows: 4 sets x 8–12 reps
- Weighted dips: 4 sets x 8–12 reps
- Triceps extensions: 4 sets x 8–12 reps
- Skull crushers: 4 sets x 8–12 reps
Friday: Shoulders
The Justin Bieber workout weekends include the following shoulder routine:
- Bench press: 4 sets x 8–12 reps
- Military press: 4 sets x 8–12 reps
- Arnold dumbbell press: 4 sets x 8–12 reps
- Side lateral raises: 4 sets x 8–12 reps
- Front raises: 4 sets x 8–12 reps
- Delt flyes: 4 sets x 8–12 reps
- Shoulder shrugs: 4 sets x 8–12 reps
His Workout Principles
Taking cues from Justin Bieber’s exercise regimens and insights from a few interviews, we have identified the fundamental workout principles he adheres to:
- 5-day training: The Justin Bieber workout routine is spread over five days a week and includes cardio, weight training, and full-body workouts.
- Boxing training: He took boxing lessons from Floyd Mayweather and learned the basics of jab, straight, uppercut, and hook. He’s been practicing the sport for many years and even challenged Tom Cruise to a fight in the ring.
- Isolation training: Justin uses weight machines and free weights to target an individual muscle group. He trains his chest, arms, back, shoulders, and legs with various aerobic exercises that promote protein synthesis [1].
- Workout videos: Several Justin Bieber workout videos are on his YouTube channel. The videos show the types of exercises he performs and include tips on working out.
Justin Bieber Diet Plan
Here are some valuable details from the Justin Bieber diet plan we’ve pieced together from his interviews, social media presence, and YouTube videos.
- Breakfast: Oats, eggs, bacon, avocado toast, gluten-free bread, and green juice.
- Snacks: Protein smoothie.
- Lunch Meal: Gluten-free spaghetti bolognese, rice, chicken or fish, veggies.
- Dinner: Mashed potatoes, sushi, grilled salmon or chicken, salad.
His Diet Principles
Justin Bieber consciously chooses natural, nutrient-rich foods over processed alternatives and junk food. He opts for smaller, more frequent meals instead of larger ones.
He stays hydrated by drinking ample amounts of water throughout the day.
Here are some diet principles he strictly abides by:
- Green juice: Bieber drinks green juice in the morning. He finds it an energizing and healthy alternative to coffee.
- Paleo-style diet: He follows a low-carb, high-protein diet emphasizing lean protein and green vegetables, which helps him maintain his physique and protect against obesity, diabetes, and heart diseases [2].
- Limited sugar intake: Bieber has reduced sugar consumption to improve his mental health. He has experienced positive effects on his physical well-being, including reduced depression symptoms.
- Favorite indulgences: Despite his healthy eating habits, Justin Bieber still enjoys classic comfort foods like spaghetti bolognese, grilled cheese from Tim Hortons, and Crunch Berries cereal as occasional treats.
“I cut sugar pretty much out and…I feel like I’m not depressed.”
- Justin Bieber
His Supplement Stack
Justin Bieber’s primary supplements are protein shakes, which he consumes multiple times daily to promote muscle growth and boost metabolism.
Some other supplements he takes include:
- Green powder
- Melatonin
- Glutathione
- Vitamin B12
FAQs
How Many Calories Does Justin Bieber Eat?
Justin Bieber eats about 3,000 calories a day. His diet contains plenty of lean protein sources, healthy fats, and nutritious carbs.
How To Get a Physique Like Justin Bieber?
To get a physique like Justin Bieber, focus on a balanced approach. Perform regular strength training exercises targeting different muscle groups, consume a clean and nutritious diet, and maintain cardiovascular fitness.
How Much Does Justin Bieber Exercise?
Justin Bieber exercises for 45 minutes every day, five days a week. His workout routine includes cardio, isolation exercises, and boxing training.
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