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KJ Apa Workout Routine and Diet Plan

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Keneti James Apa is a native of Auckland, New Zealand, and is part of a Samoan family. The name Keneti comes from the Samoan word 'Kennedy,' the name that symbolizes both JKF and his father. While he was 13, Apa's mother registered him at a modeling agency, but he got a job offer to be an actor instead. He made his acting debut in the New Zealand soap opera, Shortland Street. A few years later, he appeared as Archie on the hit TV show Riverdale for the CW. In films like Dog's Purpose and The Hate U Give, Apa has appeared on the big screen as well. A Saturn Breakthrough Performance Award was given to him for playing comic book hero Archie. He's also been nominated for several awards. The Instagram account for Apa has more than 17 million followers. The boy weighs about 165 pounds and stands about 5 feet 11 inches tall.

KJ Apa

In this article, we will talk about KJ Apa and his fitness routine. He has a lot of fan following because of his popularity on Netflix 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.

KJ Apa Body Statistics

  • Birth Year: 1997
  • Birth Date: June 16
  • Height: 5 ft 11 in / 180 cm
  • Weight: 161 lb / 73 kg
  • Waist: 38 in / 99 cm
  • Waist: 33 in / 84 cm
  • Biceps: 14 in / 37 cm
  • Shoe Size: 11 (US) or 45 (EU) or 10.5 (UK)

KJ Apa Workout Routine

Comic book characters had strong muscles and rippling abs in the comics, and you'd expected at least a few of them to have the same in real life. However, those would most likely be from iconic superhero titles, like Superman or Batman, rather than Archie, who is the only protagonist in Riverdale, the CW's long-running series based on the ongoing comic.

KJ Apa

In addition to KJ Apa, Alex Fine is the coach and trainer of Charles Melton, Hard Denton, Drew Ray Tanner, and many more. The CW Riverdale character benefited from his advice in creating an amazing physique. The harsh workout KJ Apa performs to achieve the ultimate physique is reflected in his words in an interview before working out, "He's gonna kill me today," this represents the intense workout he performs to achieve that physique.

Kj Apa would look exactly the way you want to, which means eating properly and exercising properly. Your complete workout routine and gym plan will be lifted from KJ Apa. You can achieve the same physique KJ Apa has ripped and shredded if you follow the plan and stick to it for a month.

'Archie, played by 22-year-old New Zealander KJ Apa, is a superhero in the series who lifts weights like a superhero to add muscle. Charles Melton, Hart Denton, and Drew Ray Tanner are among his castmates who work with celebrity trainer Alex Fine to get the type of shape that fascinates viewers on television and is a part of the success of Riverdale. Almost Home, the company Fine plans to start with Melton, Cassie, and DJ KYGO, was founded by Fine, who previously worked with director Peter Berg and NFL players like Odell Beckham, Jr. He typically trains clients out of his house in Los Angeles, fostering a supportive and energetic atmosphere that leads to intense workouts.Among the most important players in the series, Apa stands out for his level of commitment. Besides working on other projects, such as I Still Believe, his latest film (releasing on March 13), the actor devotes a lot of time to his time at Fine's gym.

KJ Apa

A crew from Men's Health visited Apa and Fine in Los Angeles for a look at the training process and how a chest day workout is structured. "It's pretty brutal," Fine told MH, while Apa was at his side. "[Apa] has to be in outrageous shape pretty much year-round for all the roles that he's doing, so...""He's gonna kill me today," Apa told the crowd. Fine nodded in agreement.When you decide to try Apa's workout, make sure you are prepared for the exercises to be adapted to your own training level. As you can see, there is a lot of volumes, so you may need to work with lighter weights and adjust movements based on your own capabilities.In the CW teen drama "Riverdale" there are two things that make the show famous: its serious portrayal of "Archie" comic book characters and its gratuitous shirtless scenes with chiseled abs and young men who investigate crimes.Alex Fine should be credited with the ripped abs. As a personal trainer, the 25-year-old pumped up several of the show's stars, including KJ Apa (Archie) and Charles Melton (Reggie), transforming their characters from slim teens to eight-packer bros.A cowboy who enjoys bull riding in his spare time, Fine admits he hasn't seen an episode of "Riverdale" yet. Nevertheless, he understands why the show's producers include so many scenes of bare-chested men.He met Apa and Melton through Mark Consuelos, who plays Hiram Lodge, a mobbed-up dad on the show. "They're pretty ripped," Fine tells The Post regarding Apa and Melton. Up to now, Fine has been hired by just about every actor on Riverdale, he says there are other actresses he is unable to name, including Cole Sprouse, Casey Cott, Hart Denton, and some actresses he is not authorized to identify. The midseason finale of the show will air on Dec. 12.He has created the bodies of many famous people, including the "Riverdale" teens. As a result of dropping out of Central Michigan University where he played football and moving to Los Angeles three years ago, he has worked with stars including Odell Beckham Jr., Marshawn Lynch, and Reggie Bush, Jennifer Aniston, and Victoria's Secret fave Devon Windsor.“I do things kind of unconventionally,” Fine describes his approach to working with celebrities, who are all referred to him by friends and colleagues. “A lot of [trainers] might be scared to push them to their limit, but I can push them to the level they need to get to.”Getting the "Riverdale" actors screen-ready for prison plotlines like this season's one, in which Archie is thrust into an underground fight club inside a corrupt juvenile detention center, was one of the challenges. For his actor clients, Fine uses prison-style exercises like pull-ups, push-ups, and basic weight lifting, using only a few items of minimal equipment, such as you might find in a jailhouse gym.

KJ Apa

“With KJ, we did a lot of that, and weights with really high repetitions,” Fine explains. “We did a lot of chest and shoulders — with actors, you want to stick with chest and shoulders — since on-camera, it looks better.”The second focus of Fine's training was to help Apa get a slim waist by incorporating high-intensity cardio into his weight training. Using an "assault bike" or stationary bike, where the rider propels himself or herself by pumping their arms, can be part of that exercise. To top it off, Fine recommends doing core exercises such as planks and sit-ups for about 10 minutes a day.During the height of their relationship, Apa was working out twice a day for 90 minutes each, says Fine, who normally joined Apa for the workouts. “We push each other pretty hard.”For better or for worse, Fine becomes close to the clients he works with. He once bet Arizona Cardinals offensive guard Justin Pugh $500 that he could not become a professional bull rider in less than a year when they "had a couple of drinks" together after exercising together. In response, Fine began driving several times a week to a facility north of Los Angeles to train for bull riding.“And then I was actually pretty good at it,” Fine response, with a giggle. Initially, he lost the bet — “I broke my shoulder and tore my groin four months in” — but he continued training once he had recovered.Fine's clients say that his camaraderie leads to silly high-stakes betting, which is what makes him stand out from other trainers. "Riverdale" actor Melton, who portrays the jacked jock Reggie, lost nearly 30 pounds and gained muscle definition in a matter of weeks while training with fine. The two are frequently pictured together on one another's Instagram feeds, sprinting on the beach, holding planks, taking sweat-soaked water breaks.“Alex isn’t like other trainers,” Melton explains to The Post. “He curates a workout regimen specifically around your needs. And he not only coaches you but also works out with you.”Melton and Fine also dieted together, embarking on an intermittent fasting regimen: They'd eat their first meal of the day midafternoon, which was typically a light smoothie with salad and some protein, such as salmon.“He worked out extremely hard for [his transformation] and was really dedicated,” Fine says of Melton, who is also preparing to play the lead role in the film “The Sun Is Also a Star.”

KJ Apa

He came up with an excellent diet plan for the 'Riverdale' guys to maintain their washboard abs. Keeping a low-calorie diet and avoiding carbs were Fine's dietary guidelines with Apa.“[Apa] is pretty strict already,” Fine says, adding his recommendation to “no chips. No bread.”The journey wasn't always centered around losing weight: Fine also helped "Riverdale" actor Hart Denton achieve a stunning physical transformation through gaining weight. Betty's duplicitous brother Chic, played by Denton in previous episodes of the series, gained 22 pounds through his exercises with Fine. In an Instagram post, he thanked Fine for “showing me that fitness is a lifestyle, not something you just do when it’s convenient.”“[Denton] worked out twice a day, and did boxing as well without me,” Fine reports. “He was really consistent with it for a month, he gained a lot more muscle mass.”Fine says getting the Riverdale actors as strong as they are has become a hallmark of his career, and he has genuinely admired helping them: “It’s fun working with all of them. As a collective, they’re all extremely nice.”“I’d imagine [the show] is doing so well because of how great each of them is as people,” Fine comments.

KJ Apa's Intense Chest Day Workout

Cluster 1

  • Bench Press - 10 reps
  • Close-Grip Bench - 10 reps
  • Pushup Fly Machine (Pushups on sliders) - 10 reps
  • Weighted Ring Dips - 10 reps
  • Cluster 2
  • Half-Mile Treadmill Run
  • Inspire CR2 Crossrow Resisted Rowing Machine - 500 meters
  • Slideboard Skaters - 100 reps

Core Workout

  • Ab Roller - 7 middle, 7 right, 7 left
  • Hanging Crunch with Kickout - 8 to 10 reps
  • Hanging Russian Twists - 8 to 10 reps each side
  • Hanging Leg Raise - 8 to 10 reps
  • Exercise Ball In and Out (feet on bench) - 20 reps
  • Exercise Ball Knees to Elbows (feet on bench) - 20 reps

Getting bulkier and more fit for his roles requires the Riverdale actor to train like a superman with his trainer Alex Fine. ((Workoutinfoguru))In addition to Charles Melton, Hart Denton, and Drew Ray Tanner, Finely trained others in the Riverdale series to sculpt their bodies into the type of shape that steams up small screen and helps the show become a smash hit.To ensure KJ Apa's workout routine was effective, his trainer emphasized chest and shoulder exercises with high repetitions.He also helped keep the waist of KJ Apa in shape by combining high-intensity interval training with boxing.The following are some of the workout principles KJ Apa has shared in his training videos and interviews:

  • The equipment. He prefers to concentrate his workouts on exercises that require little or no equipment, such as body weight and weight exercises.
  • The routine. KJ Apa incorporates cardio, muscle training, and weight training into his workout regimen. When he is not doing cardio or weight training, he can be found training in MMA.
  • The frequency. His exercise schedule includes gym sessions 3-6 days a week. In addition, he participates regularly in two 90-minute training sessions per day. KJ Apa's workout routine is quite demanding since his role requires him to be in top physical condition.
KJ Apa

Check out what KJ Apa's typical workout looks like if you want to develop a body like him:

Monday: Chest & Triceps

Trainer Alex Fine told KJ Apa that the main thing he wanted to work on with him was his chest and shoulders. While his body looked good on camera, he said, that is not the case in real life.The feat of switching between wide-grip and close-grip bench presses to tone various parts of KJ Apa's chest and arms, as well as weighted ring dips and fly push-ups, are among some key chest and triceps exercises. Here are the exercises the KJ Apa workout routine recommends to build a broader chest and stronger triceps like the celebrity:

  • Warm-up (stretch, 800m jog)
  • Cardio: 20 min HIIT
  • Bench press (5 sets of 10, 8, 5, 3, 1 reps)
  • Triceps cable pushdown (3 sets of 10 reps)
  • Weighted Ring Dips (4 sets of 10 reps)
  • Incline Dumbbell bench press (3 sets of 12 reps)
  • Dumbbell triceps kickback (3 sets of 10 reps)
  • Incline cable fly (3 sets of 12 reps)
  • Chest front raises (3 sets of 10 reps)

Tuesday: MMA, Cardio & Brief Weight Training

The mixed martial arts of KJ Apa are a part of his workout routine.Furthermore, he emphasizes cardio workouts, which include HIIT, treadmill, or bike riding.One of KJ Apa's training videos for Men's Health had him running half a mile on a manual treadmill and rowing 500 meters while carrying 200 pounds every time [1].Workouts in his lightning round weightlifting program include dumbbell swings and burpees.

Wednesday: Back & Biceps

Exercises in the following workout routine build strength and lean muscle tissue in the upper body:

  • Warm-up (stretch + 800m jog)
  • Cardio (20 min HIIT)
  • Deadlift(5 sets of 10, 8, 5, 3, 3 reps)
  • Dumbbell biceps curl (3 sets of 12 reps)
  • Cable row (3 sets of 15 reps)
  • Preacher curl (3 sets of 12 reps)
  • Wide grip pull-up (3 sets to failure)
  • Lateral cable pulldown (3 sets of 12 reps)
  • Hammer curl (3 sets of 10 reps)

Thursday: MMA, Cardio & Brief Weight Training

Exercises are the same as the day 2 workout of KJ Apa, and their focus is on increasing strength, strengthening the heart and muscles, improving posture, and building muscle mass.

KJ Apa

Friday: Shoulders & Legs

The following exercises are part of KJ Apa's workout routine to tone his shoulder and leg muscles:

  • Warm-up (stretch and 800m jog)
  • Cardio (20 min HIIT)
  • Back squat (5 sets of 10, 8, 5, 3, 3 reps)
  • Arnold press (3 sets of 10 reps)
  • Leg press (3 sets of 12 reps)
  • Military press (5 sets of 10, 8, 5, 3, 3 reps)
  • Hamstring curl (3 sets of 10 reps)
  • Calf raise (3 sets of 15 reps)

Saturday: MMA, Cardio & Brief Weight Training

MMA, Cardio, and a brief weight training routine are done by KJ Apa three times a week. His intense prison boxing scenes in Riverdale also involve him training for boxing.

His Ab Workout

There are many people wanting to know how they can achieve KJ Apa's steel abs. First, begin by focusing on where you are starting from and eating a low-carb, low-calorie diet.A KJ Apa's killer core workout includes ab roll-outs, Pull-up bar hanging crunches, Russian twists, and hanging leg raises.The great message is that KJ Apa's personal trainer revealed a circuit that you can use to achieve the celebrity's abs and find out what it's like to work out like him:Assault bikeResistance is generated by a fan instead of a wheel on a stationary bike called an assault bike.During your workout, move the bike's handlebars back and forth as fast as you can while pedaling, squeezing your core tight, for one minute. Your heart rate will skyrocket in the blink of an eye.Twisted leg lifts

  • Pull yourself up from a pullup bar and hang with your arms bent at a 90-degree angle.
  • Put your core in a strong position, raise your knees with a slight bend, and twist yourself so your torso faces one shoulder. Now, bring both knees forward.
  • Repetition is possible on each side up to ten times.

Kettlebell sit-ups

  • Hold a 10- to 15-pound kettlebell with one arm straight above your shoulder while lying on your back.
  • During the entire process, keep your arms vertical and stay upright while engaging your core.
  • Drop your back down while keeping your arms straight.
  • With one arm's weight, perform 10 repetitions. Do the same with the opposite arm's weight.
KJ Apa

Clearly, KJ Apa 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.

KJ Apa 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 roles! Take a read ahead.

Fine Technique

Coach Alex Fine has trained several members of the Riverdale cast to equip them for onscreen chest bareness.


For keeping his waist trim, Apa combines high-intensity interval training and boxing.

Make It Work

In addition to working out 3-6 days per week, Apa does a variety of other activities as well. As part of Apa's initial preparation for the role, his trainer had him do high repetition exercises that concentrated on his chest and shoulders because they looked better on camera.

KJ Apa

Double Up

It is not uncommon for Apa to do two 90-minute sessions per day. It is not even surprising for his trainer to challenge him to push himself to his limits.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!

KJ Apa Diet Plan

Alex Fine, Apa's trainer, prescribed him a diet low in carbohydrates and low in calories to maintain his 8-pack. Abdominal muscles are created in the kitchen, not the gym, and Apa cut out anything carb-heavy, such as bread, pasta, and junk food, leading to a ripped physique that has been featured in Riverdale. Keeping hydrated is crucial at any time, but it is especially important when following a low-carb diet because the body does not retain as much water.Not only is Alex Fine the trainer and coach for KJ Apa, but he is also the trainer and coach for Charles Melton, Hard Denton, and Drew Ray Tanner. His physique helped them create an amazing performance for their role in the CW Riverdale show. He once said, "He'll kill me today," in an interview before working out. This is a representation of how brutal his training is in order to attain the ultimate physique.If you are going to look like Kj Apa, you have to do exactly what he does. That means eating properly and exercising correctly. Your entire exercise and gym schedule will be modeled after KJ Apa's. If you stick to this plan for one month, you'll have a shredded physique that looks like KJ ApaAs evidenced by KJ Apa's 8-pack abs, the saying "abs are made in the kitchen and at the gym" holds true.Despite the celebrity's weight loss, Alex Fine prescribed a low-carb, low-calorie diet for him [2].Fine added that KJ Apa is already strict with his diet, which means he doesn't consume bread and chips. In addition to that, pasta and junk food are not allowed.

The diet he favors is pretty clean. In addition to drinking plenty of water, hydration is an important component of his workout exercises.

High-Protein and Low-Carb Diet

However, neither KJ Apa nor his trainer provided any details about his meal plans.Nevertheless, their interviews indicate that the KJ Apa diet sticks to high-protein, clean foods, such as light smoothies with salads and salmon for protein.In addition, he enjoys eating watermelon as a snack because of its high water content.In addition to black coffee with no cream or sugar, his day would be half-done without it.KJ Apa also revealed that he always eats Froot Loops cereal for breakfast for some strange reason.

KJ Apa

In addition to the foods listed here, other high-protein foods that you can eat to gain KJ Apa's eight-pack abs and physique are:

  • Eggs
  • Almonds
  • Greek yogurt
  • Fish
  • Tofu
  • Chicken

You can also include low-carb non-starchy vegetables such as

  • Cauliflower
  • Broccoli
  • Lettuce
  • Green beans
  • Carrots

What to Eat

  • Watermelon
  • Vegetables
  • Eggs
  • Fish
  • Chicken
  • Leafy greens
  • Meats
  • Froot Loops

What to Avoid

  • Bread
  • Chips
  • Refined sugar
  • Junk food
  • Fried food
  • Processed food
  • Chemical additives

Let’s check out KJ Apa’s Diet plan

Chicken: Because it is a rich source of lean protein, it was necessary to consume it in order to develop muscular bodies.Fish: A delicious and nutritious meal. It contains omega 3 fatty acids as well as proteinEggs: Each egg contains 6.3 grams of high-quality protein and we all know how important proteins are for building muscle mass. Aside from these, it also contains 11 vitamins and minerals, omega-3 fatty acids, and antioxidants.Vegetables: You can ask any health, expert and they will tell you that eating healthy foods and exercising go hand in hand. Leafy greens, broccoli, cauliflower, and broccoli are some of the best vegetables you can eat to stay healthy.Watermelon: Among his favorite fruits, this is Kj Apa's favorite. In the end, it doesn't matter what the benefits of eating this are. It has a high concentration of vitamin C and vitamin A, as well as keeping you hydrated since it is 92% water.Froot Loops: Although it is unclear why he eats them, he has loved them since the first time he tried them.

KJ Apa

That was all about the diet plan that KJ Apa 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!

KJ Apa Diet Tips

This section is all about the diet tips that KJ Apa follows in his daily life. His tips are quite simple and would make sense because they 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:

Lean In

Apa eats low-carb foods and avoids refined carbohydrates like bread and pasta. If you keep carb consumption under 50 grams per day, you will quickly lose pounds, and look slimmer.

Essential Caffeine

The coffee that Apa likes is plain, without cream or sugar. The pick-me-up keeps him going all day, suppresses his appetite, and it provides him with energy throughout the day. His daily consumption is about seven cups.

KJ Apa

Whole Foods

Apa eats only wholesome, natural foods and avoids junk foods and processed foods. This requires an excellent deal of commitment, but heroes are no exception.

Pass the Melon

Watermelon has always been Apa's favorite food. When he was a child, he would take whole melons to school and eat them with a spoon.

Hit It For A Loop

He will occasionally have carbs when he cuts loose. The cereal Froot Loops is one of his favorites.Those were all the tips that he gives out. And even though KJ Apa 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 roles and a hectic day ahead. Read in the next section!

KJ Apa 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. KJ Apa 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.


While comic book characters don't need supplements, if you want to look like Apa, who follows a very low-carb, low-calorie diet, you might like to try getting ripped with protein bars or protein powder. By building muscle, protein helps you feel fuller for longer, burn fat and burn calories.


Furthermore, if you do not consume a lot of vegetables, you should take a greens supplement. You may experience cramps when you don't eat as many carbohydrates, and if you combine low-carb with intense exercise, your body wouldn't be able to hold on to as much water. You should consider taking an electrolyte supplement instead.


Even if you don't eat seafood, supplementing with omega-3 essential fatty acids can be beneficial when you work out hard because they reduce inflammation and boost your brainpower.


To keep things running smoothly, it's important to consume enough fiber and probiotics when eating a lot of protein.

KJ Apa


While Apa digs Marmite, which is high in B vitamins, supplementation can be a natural way to maintain energy levels if you do not like fermented yeast extract. Chromium or green tea extract may be able to help you combat carb cravings if you're really in a bind.


As a final step, a multivitamin is a comfortable way to cover any nutritional gaps.

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