Sergi Constance is a world-famous fitness model that gained international recognition through his disciplined workout routine and carefully curated diet plan. His commitment and passion, reflective of his very competitive personality, have established him as a major figure in the fitness community.
As a personal trainer and fitness enthusiast, I'm keen to explore new workout routines and diet plans. Intrigued by Sergi Constance's impressive achievements, I put his workout routine and diet plan to the test.
Based on my firsthand experience, Sergi's approach to fitness is intense, not meant for those who shy away from challenges. His results demonstrate his method's effectiveness, a product of ultimate motivation and a rigorous regimen.
I'm sharing what I've learned from Sergi Constance's routine so you can try it too.
Quick Summary
- Sergi Constance's workout routine focuses on targeting all major muscle groups with high intensity.
- He follows a strict diet emphasizing protein intake for muscle recovery and growth.
- Sergi Constance's supplements support his intense workout and dietary regimen. It includes protein shakes and multivitamins.
Sergi Constance Stats
Age: 35
Height: 73"
Weight: 225 lbs
Waist: 34.3"
Chest: 49.5"
Sergi Constance, born in 1988, is a target for many aspiring bodybuilders looking for inspiration. Since a young age, his passion for physical education fueled his pursuit of a career in the fitness industry.
His dedication to maintaining a lean physique and burning fat is unparalleled. Being naturally competitive, Sergi never shies away from a challenge and constantly pushes himself beyond his limits. His dedication and work ethic are admirable.
Sergi Constance Workout Routine & Principles
Sergi Constance adheres to a specific workout routine. He employs a split-style bodybuilding method focusing on different muscle groups each day.
His principles:
- Emphasize consistency, variety, intensity, and rest as core principles.
- Train 5-6 days per week to shape Sergi's physique.
- Use different exercises to keep an engaging routine and ensure all muscle groups are targeted.
- Push limits to achieve the best results and demonstrate a strong training belief.
- Recognize muscle growth and recovery importance.
Let's see Sergi Constance's workout plan routine:
Monday – Chest and Triceps
- Incline bench press: 3 sets of 11 reps
- Bench press: 3 sets of 10 reps
- Dumbbell chest fly: 3 sets of 12 reps
- Push-ups: 3 sets of 10 reps
- Dips: 3 sets of 12 reps
- Dumbbell press: 3 sets of 10 reps
- Cable crossover: 3 sets of 10 reps
- Tricep pushdowns: 3 sets of 10 reps
- Skull crushers: 3 sets of 8 reps
- Tricep extensions: 3 sets of 8 reps
- Reverse pulley pushdown: 3 sets of 8 reps
- Kickbacks: 3 sets of 10 reps
- Triceps bench press: 3 sets of 8 reps
Tuesday – Back
- One-arm dumbbell rows: 3 sets of 10 reps
- Bent-over rows: 3 sets of 10 reps
- V-bar rows: 3 sets of 10 reps
- Cable rows: 3 sets of 8 reps
- Pullovers: 3 sets of 8 reps
- Deadlifts: 3 sets of 6 reps
- Lat pulldown reverse grip: 3 sets of 10 reps
Wednesday – Biceps
- Isolation curls: 3 sets of 8 reps
- Barbell curls: 3 sets of 10 reps
- Preacher curls: 3 sets of 8 reps
- Hammer curls: 3 sets of 10 reps
- Reverse grip EZ-bar curls: 3 sets of 10 reps
- Concentration curls: 3 sets of 10 reps
- Dumbbell curls: 3 sets of 10 reps
Thursday – Shoulders
- Arnold press: 3 sets of 8 reps
- Military press: 3 sets of 10 reps
- Side raises: 3 sets of 10 reps
- Front raises: 3 sets of 8 reps
- Seated dumbbell shoulder press: 3 sets of 12 reps
- Shrugs: 3 sets of 15 reps
- Upright rows: 3 sets of 10 reps
- Delt flys: 3 sets of 8 reps
Friday – Legs
- Front squat: 3 sets of 8 reps
- Leg press: 3 sets of 10 reps
- Back squat: 3 sets of 8 reps
- Leg extensions: 3 sets of 10 reps
- Leg curls: 3 sets of 10 reps
- Stiff-legged deadlifts: 3 sets of 10 reps
- Hip extensions: 3 sets of 10 reps
- Weighted hip thrusts: 3 of 8 reps
- Standing calf: 3 sets of 12 reps
Sergi Constance Abs Workout
- Crunches: 20 reps
- Decline bench crunches with weights: 20 reps
- Russian twist: 20 reps
- Side leg raises: 20 reps
- Cross crunches: 20 reps
- Hanging leg raises: 20 reps
- Plank holds: 1 minute
No-Junk Food Diet Plan
Sergi Constance's diet plan is well-structured and includes six strategically timed meals throughout the day, each containing a balance of nutrients to fuel his body and assist in recovery and muscle growth.
His secret lies in the specific foods that provide proteins, complex carbohydrates, and healthy fats. This combination supports his intense routine and maintains his lean muscle mass. But the most important aspect, he avoids junk food [1].
Here's the six-meal Sergi Constance diet plan:
Meal 1
- 1 cup of oats
- Two whole eggs, 6 egg whites
- 1 piece of fruit
Meal 2
- 200g of chicken
- 150g of white rice
- Vegetables
Meal 3
- 200g of red meat
- 200g of potatoes
- Vegetables
Meal 4 (Pre-workout Meal)
- 200g of chicken
- 150g of white rice
- 6 rice cakes
Meal 5 (Post-workout Meal)
- 200g of salmon
- 150g of rice
- Vegetables
- Walnuts
Meal 6
- 200g of tuna
- Salad with olive oil
- Walnuts
“Junk food, despite its popularity for taste and convenience, can lead to serious health issues such as obesity and heart disease. It's important to promote fitness and healthy eating habits to combat these risks.”
- Rajveer Bhaskar, Associate Professor
Sergi Constance Supplements
Sergi uses five supplements to boost his routine. Each one is carefully selected to improve recovery and take his muscles to the limit.
- Protein shake: This supplement speeds up muscle recovery and promotes muscle growth and repair, which is critical for maintaining his gains.
- BCAAs (branched-chain amino acids): Promote muscle recovery, enhance exercise performance, and reduce muscle soreness [2].
- Glutamine: Supports protein synthesis and recovery, allowing muscles to grow faster [3].
- Pre-workout supplement: Pre-workout supplements boost his energy levels and enhance performance during demanding workouts.
- Multivitamin: A multivitamin ensures his body gets all the vitamins/minerals to work properly.
“Exercise promotes the oxidation of branched-chain amino acids (BCAAs), essential amino acids that can be oxidized in skeletal muscle. This activation aids muscle-protein synthesis and decreases exercise-induced muscle damage, suggesting that BCAAs could be a beneficial supplement in relation to exercise and sports.”
- Yoshiharu Shimomura, Professor
FAQs
How Many Times Does Sergi Constance Train Per Week?
Sergi Constance trains five to six times a week, dedicating each day to a different muscle group.
What Exercises Does Sergi Constance Recommend?
Sergi recommends compound movements like bench press, deadlifts, squats, and isolation exercises like incline chest press, lateral raises, and bicep curls.
What is Sergi Constance's Motivation?
Sergi Constance's motivation is his love for bodybuilding and the continual strive for physical improvement.
Build Muscle Like Sergi Constance With the Right Supplement Intake
Sergi Constance shows his passion and dedication to a fitness lifestyle through his workout routine and diet plan. After trying it myself, I must say it's not meant for everyone – unless you’re a bodybuilder fitness model.
In my experience, he performs too many exercises during a session, which could provoke burnout if you don't follow a strict program. Also, it's important to note that Sergi didn't achieve impressive results with exercise and consistent dieting alone. Supplementation also played a crucial role in his fitness regime.
Like Sergi, you can try the best protein powder for muscle gain. These help you maximize your gains and maintain energy levels during workouts.
What do you think about Sergi's routine? Would you try his workout for a couple of months? Leave your comments below.
References:
- https://www.researchgate.net/publication/308384822
- https://www.researchgate.net/publication/8534220
- https://www.researchgate.net/publication/273149369
About The Author
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