Chris Heria’s Diet Plan & Workout Routine❤️

Chris Here’s attractive physique is not due to his training program. Chris Here’s unique diet plan deserves credit. His strict diet doesn’t even allow him to smell junk food.

We’re sure all Chris Hera lovers would be excited to learn what Chris eats to keep his body trim year-round. This post will be the same.

Let’s take a look at Chris Hera’s diet plan.

Chris Heria’s Diet Plan

Chris Heria's Diet Plan & workout routine

When we look at diet, our health is directly related to the type of diet we choose. You need to be careful about calories and other factors such as, What should I eat? Eating and Sleeping are the two most essential factors in muscle-building. Let’s take a look at Chris Heria’s diet.

Chris Heria’s has come to expect to need water at the start of each day, not breakfast. This keeps him hydrated throughout the day. He reduces carbs when he is trying to lose body fat.

He will increase carbs when he is in boost mode, defined as heavy lifting or exercise.

Chris Heria consumes five meals per day. What does Chris eat at each meal? This table will help you answer that question by providing an overview of Chris Heria’s meal plan.

Chris Heria’s Meal Plan

Meal 1- Breakfast Skips breakfast (for fasting)

But takes biotin, collagen, glutamine, fish oil, and water

Meal 2- Pre-Training 1 Banana
Meal 3- Lunch 9 oz. Chicken Breast
1 cup Quinoa
1 cup Broccoli
Meal 4- Dinner 6 oz. Salmon
1 cup Quinoa
2 cups Sauteed Spinach
1 cup Asparagus
1 cup Peppers
Meal 5- Snack 1 scoop Whey Protein
2 cups nonfat plain Greek

What does Chris Heria’s Eat?

  • ✅Bananas
  • ✅Ground Turkey
  • ✅Eggs
  • ✅Spinach
  • ✅Peppers
  • ✅Black Beans
  • ✅Greek Yogurt
  • ✅Greek Yogurt
  • ✅Whey Protein
  • ✅Jell-O
  • ✅Greek Yogurt
  • ✅Chick Peas
  • ✅Quinoa
  • ✅Asparagus
  • ✅Salmon
  • ✅Turkey Bacon
  • ✅Chicken Breast
  • ✅Water

What does Chris Heria’s Avoid?

  • ❌Hydrogenated Oils
  • ❌Chemicals
  • ❌Fried Food
  • ❌Fast Food
  • ❌Artificial Additives
  • ❌Refined Sugar
  • ❌Junk Food
  • ❌Empty-calorie Food

Also Check :

Manny Pacquiao Diet Plan

Conor McGregor Diet Plan

Cam Newton Diet Plan

Eddie Hall’s Diet Plan

Khabib Nurmagomedov Diet Plan

Chris Heria’s Supplements

Branched Chain Amino Acids (BCAAs): 

Branched-chain amino acids are an excellent dietary supplement choice when it comes to minimizing muscle damage. Additionally, it helps lessen post-workout discomfort and stops muscle metabolism.

BCAAs are an essential complement for someone like Chris Heria, who engages in rigorous training sessions every day.

Chris Heria likes to consume BCAAs first thing in the morning so his muscles are in peak condition and can work as efficiently as possible.


Another dietary supplement Heria enjoys taking in the morning is glut amine. Adding glut amine to one’s diet helps one gain muscle, improve training efficiency, and strengthen their immune system.

Additionally, glut amine helps with digestion, blood sugar control, fat burning, reducing muscle loss, and increasing brain function


The collagen protein gives your skin, tendons, and muscles their structure. It is already abundantly present in your body but progressively declines throughout your 20s.

You may avoid bone loss and experience enhanced joint health by adding collagen to your eating regimen. Additionally, it helps maintain your skin firm and taut.


Chris Heria has always prioritized maintaining his general health. He does this by including biotin in his stack of pills. A supplement called biotin has many health advantages for your body and helps to grow and repair muscle tissue.

It supports the efficient operation of your thyroid, heart, and brain. Additionally, it regulates your metabolism and blood sugar levels. A high-quality biotin supplement can also help your hair and nails grow more robust.

Fish Oil:

Omega-3 fatty acids are crucial and are abundant in high-quality fish oil supplements. Omega-3 fatty acids help strengthen bones and lessen muscle inflammation through intense exercise.

Additionally, fish oil is a fantastic complement for your heart and eyes.

Whey Protein:

A fitness freak’s supplement stack is incomplete without a high-quality whey protein. Chris Heria is also no different in this aspect. Chris Heria frequently likes to drink his whey protein shake in the evening.

A whey protein smoothie keeps Heria full and prevents hunger pangs, providing his muscles with all the required amino acids.

Chris Heria’s Body Stats

Chris Heria Weight is 165 lbs (75 kg). Chris Heria Heightis 5′ 11″ (180 cm).

Height 5′ 11″ (180 cm)
Weight 165 lbs (75 kg)
Chest 36 inches
Waist  26 inches
Hips 34 inches

Chris Heria’s Workout Routine

The exercise regimen developed by Chris Heria is the ideal synthesis of body weight training and traditional weightlifting. It includes workouts from both types of exercise.

The core muscles get a lot of training through calisthenics routines. Heria does a lot of these movements every day, so he doesn’t see the need to set up a specific day to work on his core muscles.

The table below will provide a clear summary of Chris Heria’s exercise program. Let’s look at it now.

The training split of Chris Heria looks like this:

  • Day 1:- Chest
  • Day 2:- Back
  • Day 3:- Shoulders
  • Day 4:- Legs
  • Day 5:- Arms
  • Day 6:- Rest
  • Day 7:- Rest

👉Chris Heria’s Workout during Monday

  • 10 minutes with a rowing machine
  • 100 front squats
  • Clean of 2 reps, three sets
  • Sit-ups of 20 reps, three sets
  • Bench press of 10 reps, six sets
  • Arnold press of 12 reps, four sets
  • Hammer curls of 12 reps, four sets
  • Any cardio exercise for 10 minutes
  • Box step-ups of 15 reps
  • Deck squats of 15 reps, three sets
  • Kettle bell squats of 5 reps, three sets
  • Man-makers with a dumbbell of 20 reps, three sets
  • Military push press of 12 reps, four sets
  • Squat assisted push press of 25 reps, two sets

👉Chris Heria’s Workout during Tuesday

  • 20 bur pee pull-ups
  • Ten pull-ups
  • Ten dumbbell push press
  • Wall squats of 5 reps, three sets
  • Goblet squats of 5 reps, three sets
  • Split jumps of 20b reps, three sets
  • 20 dumbbell push press
  • Wall Ball of 50 reps, three sets
  • Wall slam of 50 reps, three sets
  • Ten bur pee pull-ups
  • Squats of 100 reps, 1 set
  • Lunges of 20 reps, three sets
  • Dead stop back squat of 2 reps, 1 set

👉Chris Heria’s Workout during Wednesday

  • 5 minutes on a rowing machine
  • Kettle bell swings ladder of 10 reps, 1 set
  • Back squats of 100 reps, 1 set
  • Wall Ball of 50 reps
  • 5 minutes on a rowing machine with easy speed
  • Dumbbell speed circuit 6 reps, three sets
  • Goblet squat ladder of 10 reps, 1 set
  • Kettle bell push press of 10 reps, 1 set
  • Ball slam of 50 reps

👉Chris Heria’s Workout during Thursday

  • Push-Ups of 25 reps, three sets
  • Arnold press of 12 reps, four sets
  • Man-makers with dumbbells of 20 reps, 3 sets
  • Wall squats of 5 reps, 3 sets
  • Goblet squats of 5 reps, 3 sets
  • Split jumps of 20 reps, 3 sets
  • Pull-ups ladder of 1-5 reps, three sets
  • Squat assisted push press of 25 reps, two sets
  • Military push press of 20 reps, three sets
  • Squats of 100 reps, 1 set

👉Chris Heria’s Workout during Friday

  • Bench press of 10 reps alternating arms, 6 sets
  • 45 seconds of man-makers with a dumbbell
  • 45 seconds of hammer curls
  • Pull-ups of 12 reps, 1 set
  • Medicine ball slams of 12 reps, 1 set
  • V-ups of 60 reps, 1 set
  • 10 minutes on a rowing machine for warm-up
  • Military push press of 12 reps, 4 sets
  • 45 seconds of Arnold press
  • Dead lifts of 12 reps, 1 set
  • Push-Ups of 12 reps, 1 set
  • Sit-ups of 60 reps, 1 set
  • Reverse crunches of 60 reps, 1 set

👉Chris Heria’s Workout during Saturday

  • 60 seconds of sit-ups
  • 60 seconds of barbell corner row
  • 60 seconds of resisted rope pull
  • 60 seconds of Arnold press
  • 60 seconds of slosh pipe hold
  • 60 seconds of bench press with alternating arms
  • Burped of 20 reps, 1 set
  • Deck squats of 15 reps, 3 sets
  • Box step-up of 15 reps, 3 sets
  • 100 front squats
  • Kettle bell goblet squats of 5 reps, three sets
  • Jump squats of 10 reps, three sets
  • Air squats of 20 reps, 3 sets

Chris doesn’t have any scheduled workout routine on Sunday, as it is his rest day.

Besides, here is Chris Heria’s equipment used during his training:

  • Dumbbell
  • Kettle bell
  • Weight vest
  • Blanche bars
  • Pull up bar

▶Before and after each training session, Chris Heria constantly makes sure to stretch. It lessens the likelihood of injury while enabling him to maintain relaxed muscles.

▶Ten minutes of cardio are also included in his warm-up program. He frequently does that on a rowing machine. However, he occasionally changes to routines that help his muscles get ready for his primary workouts.

▶Chris Heria favors remaining hydrated throughout his entire workout. He accomplishes this by hydrating well before working out with water or energy drinks.

Also Check :

Tom Brady Workout Routine

Adrian Peterson Workout Routine

Cristiano Ronaldo Workout Routine

Floyd Mayweather Workout Routine

Bill Goldberg Workout Routine


Final Words

The exercise programmer developed by Chris Heria can be categorized as a comprehensive calisthenics/weight training mix. It is not just limited to providing you with strength and muscle increases; it may also advance your degree of athletics overall.

FAQs For Chris Heria’s Diet Plan & workout routine

➡Does Chris heria do weight training?

He uses weight training (dumbbells and barbells) and incorporates isolation and compound movements in his workouts to build muscle mass, strength, and endurance. Unlike most other calisthenics practitioners, Heria uses a wholesome training approach focused on hitting each body part from multiple angles.

➡How many hours does Chris heria workout?

Chris Heria normally works out for 6 days a week for 2-3 hours. Heria likes to focus on a lot of stretch and cardio.

➡Does Chris heria do cardio?

In a new video, Heria shows the specific treadmill routine he uses for the cardio portion of his training session, followed by a core workout that lights up his abs. He starts off on the treadmill with sprints, 15 seconds on, 10 seconds off, for 15 sets.

➡How many pull ups can Chris heria do?

Heria famously starts each day with 100 pull ups and 100 push ups. “I know Chris Heria can bang out all 100 at once, or he can do like 2 sets of 50, but I’m just not there yet really in terms of my push up strength, so I decided to go with 5 sets of 20 each,” he explains.

Check out the Complete details of James Harden’s Diet Plan & workout routine

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Disclaimer: We gather actual information from sources such as on-site visits, and phone interviews. The information reported on this webpage derives from one or more of those sources.

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