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Chris Heria Workout Routine and Diet Plan

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Chris Heria, a Miami native, was always into fitness and worked out in public parks nearby his home. In addition to competing, he conducted workshops for Barstarzz and traveled the world for the brand. Later, Heria founded the fitness company Calisthenics Academy, offering tutorials for fitness enthusiasts of all levels. His YouTube channel soon gained a large following, and he developed ThenX, a fitness app. Heria has one son. Social media followers count in the millions, and he also teaches live classes. Chris Heria is 5 feet, 9 inches tall, and weighs about 155 pounds.

Chris Heria

Known for his fitness program consisting of calisthenics and weight lifting, he is a renowned CEO of ThenX. The Miami Trainer and other fitness institutions such as the Calisthenics Evolution Institute and the Calisthenics Academy are all founded by him. Chris is also an athlete, best known for playing pro bar and as a street workout champion. Every time he has been interviewed, he has been open to sharing his diet and workout regimen. His accomplishments include creating an app that allows anyone to sign up, use, and access calisthenic workouts on their smartphones. There are many great routines in there, so it may be worth a look.In this article, we will talk about Chris Heria and his fitness routine. He has a lot of fan following because of his popularity in the fitness world and so many people follow him on his fitness routine. Thus in this section, we have completed all the details about his diet and a short interview with his trainer who will explain his health and fitness.

Chris Heria Body Statistics

  • Birth Year: 1991
  • Birth Date: 21 December
  • Height: In Centimeters: 175 cmIn Meters: 1.75 mIn Feet: 5'9"
  • Weight: In Kilograms: 74 KgIn Pound: 175 lbs
  • Chest: 36 Inches
  • Waist: 34 Inches
  • Biceps: 23 Inches

Chris Heria Workout Routine

Before Chris began working out, he stayed hydrated by drinking plenty of water or energy drinks throughout the complete session. In addition, he ensures to do some stretching or warm-up exercises so that he does not get injured.Hardcore calisthenics practitioners like Chris Heria can be considered. The exercise discipline of calisthenics uses one's own body weight as resistance. Chris Heria performs numerous bodyweight exercises (such as sternum pull-ups, dips, etc.) on his YouTube channel with a surprising amount of ease and finesse. Therefore, it is no surprise that Chris Heria's workout routine often includes bodyweight exercises.

Chris Heria

The training program of Chris Heria is not solely centered on calisthenics. Additionally, he incorporates old-school compound and isolation movements that can be done with free weights. When he performs these exercises, he uses moderate weights and maintains a strict form.Practicing calisthenics has been a part of Chris Heria's life for a long time. Therefore, he has grown very accustomed to lifting his own weight with ease. In order to subject his muscles to greater stress, he uses weighted vests when performing bodyweight exercises such as push-ups, dips, pull-ups, inverted rows, etc.The training routine of Chris Heria can be done by using only one's own body weight and some free weights such as dumbbells and barbells. There is no need for a well-equipped gym with numerous machines in order to do this exercise.‘If I’d known exactly what progressions to do, in the exact order, I would have achieved these exercises way sooner, and I would have hit way fewer plateaus in the process.’Two to three hours per day and six to seven days a week, he exercises. Chris's workout program includes both cardio and stretching. Following is the detailed workout schedule for Chris from Monday through Saturday.The training split of Chris Heria looks like this:

  • Day 1- Chest
  • Day2- Back
  • Day 3- Shoulders
  • Day 4- Legs
  • Day 5- Arms
  • Day 6- Rest
  • Day 7- Rest
Chris Heria

Workouts of Chris Heria during Monday

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

Workouts of Chris Heria during Tuesday

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

Workouts of Chris Heria during Wednesday

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

Workouts of Chris Heria during Thursday

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

Workouts of Chris Heria during Friday

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

Workouts of Chris Heria during Saturday

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

There is no scheduled exercise for Chris on Sunday since he is taking a day off.In addition, here is the equipment Chris Heria used during his training:

  • Weight vest
  • Pull up bar
  • Dumbbell
  • Planche bars
  • Kettlebell

Clearly, Chris Heria workouts out a lot, and his workouts are also super wholesome and attack each body part. In the next section, we will discuss some of the tips that he gives out so that people who follow his fitness routine could see what he does to stay consistent and get the best out of his workouts schedule.

Chris Heria Workout Tips and Tricks

In this section, we will discuss some of his favorite workouts is that he has given out to his followers. He makes sure to stick to his routines so that he could be well prepared for his profession every single day (without a fail!) Take a read ahead.

Morning Rush

In the morning, Heria works out for the first time. The first thing he does is 100 push-ups and 100 pull-ups, and that's just the beginning of the day.

No need to go to the gym

Heria grew up using whatever he could to exercise and proves that elegant equipment and expensive gym memberships are not necessary to achieve a ripped frame.

Helping Hand

Heria says a big part of the reason he developed his fitness program was to help others avoid the mistakes he made.

Crossover Benefits

Heria thinks one of his biggest motivations to become strong was the impact it had on other areas of his life, such as his skateboarding skills.

Chris Heria

Daily Dose

During the week, Heria works out 5-6 days for at least 2-3 hours. Since not everyone has this much time to devote to working out, Heria developed a series of quick routines that still give results.

Stretching Matters

Warming up is essential for preventing injury according to Heria. His routine includes stretching before and after exercise.

Cardio of Choice

As part of his warmup routine, Heris performs 10 minutes of cardio. When he works out, he usually uses a rowing machine, but anything that gets the blood flowing is okay.That was all about his workout tips and trick that keeps him adhered to his workouts too. In the next section, we will discuss the diet plan that gives him all the energy to stay at the top of his game every single time he is in the gym!

Chris Heria Diet Plan

Although Heria exercises constantly, he still considers diet to be an essential part of fitness. By counting macros and fasting intermittently, he varies his fasting sessions based on what time he plans to exercise. When he lifts heavyweights, his fast will be shorter and he will eat more carbohydrates. However, he generally skips breakfast and only eats something light before his workout, such as a banana. He eats the usual stuff: chicken, salmon, eggs, broccoli, leafy greens, and whole grains such as quinoa, along with protein shakes and other supplements. He is a serious water drinker and drinks it the moment he wakes up.Diet largely determines our body health based on what kind of diet we prefer and the type of body we want to achieve. Eating and sleeping are essential for muscle development, so keep a record of both your diet and sleep schedule.

Chris Heria

Chris is very accustomed to drinking water before eating his breakfast, and that's something he does every day. As a result, he stays hydrated during the entire day, as well as during his 2-3 hour workout routine.‘If you’re not already doing so, being very aware of your macronutrients and having a balanced diet will immediately give you results,’ says Chris Heria.Also, he always strives to reduce the number of carbs he consumes. Then he increases his carb intake and does more heavy lifting and heavy workouts if he thinks he's in a boost mode.Calisthenics athlete Chris Heria stays in peak condition all year long, but every summer he takes it to the next level and aims for a more shredded physique. Chris Heria shared a new YouTube video about the diet he relies on to drop those last few pounds and get thin.Heria acknowledges that everyone is different genetically and that everyone is at a different point in their weight loss or fitness journeys, making his diet not one-size-fits-all. In other words, what is appropriate for Heria might not be appropriate for you. As a result, the meal plan has helped him stay in good shape for the best part of a decade.It's no surprise that Heria's diet is heavy on protein--he shoots for about one gram of protein per pound he weighs. The breakdown of protein sources and macronutrients Heria discusses in the video on youtube is as follows:Haddock (6 ounces)50 grams of protein0 carbs1g fat230 caloriesSalmon (8 ounces)45 grams of protein0 carbs29g fatLean Chicken Breast87 grams protein0 carbs10g fat468 caloriesEggs7g protein0g carbs5g fat80 caloriesProtein Shake20g protein0g sugar7g carbs1 g fat100 caloriesChris Heria also noted that he included healthy fats from sources such as avocados and nuts as well as plenty of vegetables such as spinach and broccoli. As well as carbs from sources like sweet potatoes, quinoa, protein pasta, and fruits like blueberries and apples, he also gets carbohydrates from sources like sweet potato, quinoa, and apple juice to fuel his workouts, especially on days of heavier lifting.Although he is quick to point out fruit makes up the majority of his sugar intake, this signifies he doesn't eat sweets or drink alcohol, two major obstacles to losing weight that most people face. As long as you're trying to get in shape, you're okay with the occasional drink. We asked a nutritionist to explain the healthiest ways to drink alcohol in moderation while working towards your fitness goals.

Chris Heria

Here is the detailed diet plan of Chris Heria:BREAKFAST‘A lot of guys like to eat around 8 in the morning. I like to fast. It feels most comfortable to me.’

  • Biotin
  • Collagen
  • Glutamine
  • Fish oil
  • Water


  • 1 banana
  • BCAA
  • Water


  • 9 ounces chicken breast
  • 1 cup quinoa
  • 1 cup broccoli


  • 6 ounces salmon
  • 1 cup quinoa
  • 2 cups sauteed spinach
  • 1 cup asparagus
  • 1 cup peppers


  • 1 scoop whey protein
  • 2 cups nonfat plain Greek Yogurt

This list shows us what foods Chris eats on a daily basis to maintain such massive and chiseled muscles. As seen in the chart, Chris consumes almost six meals a day but also follows intermittent fasting. ‘I’ll probably eat for the first time, lunch, around 2 pm… It’s a personal thing for each and every person,’ says Chris Heria.

Chris Heria

Here is a detailed list of Chris Heria’s Grocery lists:Protein

  • Ground turkey
  • Chicken breast
  • Salmon
  • Egg
  • Shrimp
  • Turkey bacon


  • Broccoli
  • Asparagus
  • Quinoa
  • Balck beans
  • Spinach
  • Chickpeas


  • Greek Yogurt
  • Jello
  • Bananas
  • Grapes
  • Raspberries
  • Strawberries

What to Eat

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

What to Avoid

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

That was all about the diet plan that Chris Heria follows in his daily routine. He includes healthy foods that would give him energy and would keep him replenished for the whole day. In the following section, we will discuss the tips that would keep him stick to his grounds!

Chris Heria Diet Tips

This section is all about the diet tips that Chris Heria follows in his daily life. His tips is quite simple and would make sense because it si quite logical too. However, he says that one must follow all these tips only because they are competing or have a specific goal in mind. So take a read ahead:

Torch That Fat

Chris Heria prefers to work out on an empty stomach, or at least mostly empty, in order to keep his six-pack. Pre-workout might consist of a banana, BCAAs, and other supplements.

Plan It

Chris Heria makes his shopping list based on three main categories: protein, carbohydrates, and snacks. He is less tempted to choose unhealthy items when he shops with a list.

Drink Up

Heria carries on the food first thing, but he does take supplements such as fish oil, collagen, glutamine, and biotin along with water.

Counting (Ma)Cros

Heria says if you want to gain muscle, you need to make sure you're getting enough protein, which means counting macros. It's likely that you'll achieve lower results if you aren't paying close attention to what you eat.

Vegetables are not to be scrimped on

Many people would rather take supplements than eat their greens; not Heria. Often, he consumes 4 cups of vegetables in one sitting.

Sensible Choices

Chris Heria is not a 'do as I say, not as I do' kind of character. The majority of the time, he eats clean and is concerned about his health. A typical lunch consists of chicken breast and broccoli, along with quinoa, and a typical dinner consists of omega-3-rich salmon, quinoa, and vegetables.

Chris Heria

Solid Snacks

To get him to sleep and recover at night, Heria eats whey protein with Greek yogurt. Almost everything he eats promotes health and wellness.Those were all the tips that he gives out. And even though Chris Heria follows quite a simple diet plan where a little bit of cheating is necessary, he also takes some essential supplements so that he could be replenished for his job and a hectic day ahead. Read in the next section!

Chris Heria Nutrition and Supplements

This section consists of a list of his workout supplements which helps him feel at the top of his game throughout the day. Chris Heria has quite a hectic schedule and given his popularity, we can only agree that he would require a little bit more help! So, take a look at some of the nutrients and supplements that he takes.


Branched-chain amino acids (BCAAs) help Heeria grow muscle, reduce post-workout soreness, prevent muscle wasting, and reduce exercise fatigue in the morning.


Collagen is another AM supplement offered by Heria. In the human body, collagen constitutes the majority of protein. The connective tissue that makes up your muscles, tendons, skin, and hair begins to break down as you age. Enhancing your joint health, preventing bone loss, and improving the texture of your skin can all be achieved with supplementation.BIOTINIn addition to vitamin B7, Helios also uses biotin. Biotin is essential for the development and repair of muscles and other tissue. In addition to promoting healthy metabolism, it also improves heart, thyroid, and cognitive function. Blood sugar can be balanced by taking it, and your hair and nails can become stronger as well.


Glutamine is also a key component of Heria's morning supplement cocktail for good reason. Glutamine offers a wide range of health benefits. In addition to promoting muscle growth and performance, it prevents wasting, burns fat, improves digestion, helps regulate blood sugar, and boosts brain function as well as immunity.

Chris Heria


Fish oil contains healthy omega-3 fatty acids, which Helia takes. It soothes inflammation, supports your heart, is good for your eyes, may even strengthen your bones, and is good for your overall health.


Whey protein is often consumed by Heeria at night. Muscle mass is maintained and grown through the consumption of Whey protein. As a result, inflammation throughout the body is reduced and blood pressure, blood sugar, and blood lipid levels are regulated. Feeling full and curbing cravings is also improved.

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