He may have started out as just another kid who enjoyed working out, but Chris Heria has worked his way to the top to become the calisthenics king we know today.

The American YouTuber, trainer, and entrepreneur is known around the world thanks to his shredded physique and the way he achieved it.

It's no secret that countless others would like to have a similar body, and we have the way to do so right here. We know you're eager to start, so let's jump into the Chris Heria workout routine!

Main Workout Goal

Build functional strength and calisthenics skills

Program Duration

10 weeks

Workout Days Per Week

6

Time Per Workout

60-120 minutes

Equipment Required

Kettlebells, Barbells, Dumbbells

Recommended Supplements

Whey Protein

BCAA's

Chris Heria’s Workout Routine Explained

Chris Heria’s not only a certified personal trainer but has styled his workouts in a way that clearly shows he knows what he’s talking about.

He works out at least 5 days a week to allow for enough recovery time. However, it’s not uncommon for him to perform an additional cardiovascular exercise routine on other days.

Chris Heria's workout routine will vary - sometimes, his workout routines will incorporate the entire body, while other times, he'll do a specific workout per day.

For example, he'll do a leg workout one day, upper chest workout another, etc. In addition, he may switch up some similar exercises, like instead of a regular squat, replace them for a pistol squat.

He may replace a jump squat with a box jump, for example. Getting in a good stretch before and after his workout routines is crucial.

Related Article - Full-Body Calisthenics Workout Plan For Beginners

Chris Heria Indoor Training

Monday

Exercises

Sets

Reps

Rest

Any Cardio Exercise

1

10 Minutes

20-30 secs

Rowing Machine

1

10 Minutes

20-30 Secs

Box Step-Ups

3

15

20-30 Secs

Front Squats

4

100

20-30 Secs

Deck Squats

3

15

20-30 Secs

Clean

3

2

20-30 Secs

Kettlebell Squats

3

5

20-30 Secs

Sit-Ups

3

20

20-30 Secs

Man-Makers With A Dumbbell

3

20

20-30 Secs

Bench Press

6

10

20-30 Secs

Military Push Press

4

12

20-30 Secs

Arnold Press

4

12

20-30 Secs

Squat Assisted Push Press

2

25

20-30 Secs

Hammer Curls

4

12

20-30 Secs

Tuesday

Exercises

Sets

Reps

Rest

Dumbbell Push Press

4

20

20-30 Secs

Burpee Pull-Ups

4

20

20-30 Secs

Wall Ball

3

50

20-30 Secs

Pull-Ups

4

10

20-30 Secs

Wall Slam

3

50

20-30 Secs

Dumbbell Push Press

3

10

20-30 Secs

Burpee Pull-Ups

4

10

20-30 Secs

Wall Squats

3

5

20-30 Secs

Squats

1

100

20-30 Secs

Goblet Squats

3

5

20-30 Secs

Lunges

3

20

20-30 Secs

Split Jumps

3

20

20-30 Secs

Dead Stop Back Squat

1

2

20-30 Secs

Related Article - Best Alternatives To Lunges

Wednesday

Exercises

Sets

Reps

Rest

Row Machine With Easy Speed

1

5 Minutes

20-30 Secs

Row Machine

1

5 Minutes

20-30 Secs

Dumbbell Speed Circuit

3

6

20-30 Secs

Kettlebell Swings Ladder

1

10

20-30 Secs

Goblet Squat Ladder

1

10

20-30 Secs

Back Squats

1

10

20-30 Secs

Kettlebell Push Press

1

10

20-30 Secs

Wall Ball

2

50

20-30 Secs

Ball Slam

2

50

20-30 Secs

Thursday

Exercises

Sets

Reps

Rest

Push-Ups

3

25

20-30 Secs

Military Push Press

3

20

20-30 Secs

Arnold Press

4

12

20-30 Secs

Squat Assisted Push Press

2

25

20-30 Secs

Man-Makers With Dumbbells

3

20

20-30 Secs

Pull-Ups Ladder

3

1-5

20-30 Secs

Wall Squats

3

5

20-30 Secs

Squats

1

100

20-30 Secs

Goblet Squats

3

5

20-30 Secs

Walking Lunges

3

up to 20 meters

20-30 Secs

Split Jumps or Jumping Jacks

3

20

20-30 Secs

Friday

Exercises

Sets

Reps

Rest

Warm-Up: Row Machine

1

10 Minutes

20-30 Secs

Bench Press

6

10

20-30 Secs

Military Push Press

4

12

20-30 Secs

Man-Makers With A Dumbbell

2

45 Seconds

20-30 Secs

Arnold Press

2

45 Seconds

20-30 Secs

Hammer Curls

2

45 Seconds

20-30 Secs

Deadlifts

1

12

20-30 Secs

Pull-Ups

1

12

20-30 Secs

Push-Ups

1

12

20-30 Secs

Medicine Ball Slams

1

12

20-30 Secs

Sit-Ups

1

60

20-30 Secs

V-Ups

1

60

20-30 Secs

Reverse Crunches

1

60

20-30 Secs

Related Article - Best V Up Alternatives

Saturday

Exercises

Sets

Reps

Rest

Air Squats

3

20

20-30 Secs

Jump Squats

3

10

20-30 Secs

Kettlebell Goblet Squats

3

5

20-30 Secs

Front Squats

1

100

20-30 Secs

20-30 Secs

Box Step-Up

3

15

20-30 Secs

Deck Squats

3

15

20-30 Secs

Burpee

1

20

20-30 Secs

Bench Press With Alternating Arms

2

60 Seconds

20-30 Secs

Slosh Pipe Hold

2

60 Seconds

20-30 Secs

Arnold Press

2

60 Seconds

20-30 Secs

Resisted Rope Pull

2

60 Seconds

20-30 Secs

Barbell Corner Row

2

60 Seconds

20-30 Secs

Sit-Ups

2

60 Seconds

20-30 Secs

Sunday

Depending on whether he is cutting or bulking, he'll do some active rest workouts (i.e., hiking, going to the beach) or do longer sessions on the elliptical or rower machines at the gym.

Chris Heria Indoor Workout

Who Is Chris Heria and What Is He Famous For?

With an impressive 1.4 million Instagram followers and almost 4 million YouTube subscribers, he is known all over the globe for his calisthenics routines. He's also worked with The Miami Trainer and The Calisthenics Evolution Institute.

While there are seemingly countless trainers and fitness influencers out there, Chris Heria's street workout style is much different from your typical bodybuilding workout routine.

Through his videos online, you can watch him work his legs, chest, shoulders, back muscles, and many others through Chris Heria's workout routine.

However, he also offers many a routine that isn't necessarily designed for himself. He shows viewers a great beginner ab workout, a 10-minute workout, and so on that will help those just starting out.

Related Article - How To Build A Calisthenics Home Gym

Current Body Stats

Stat

Measurement

Height

5’11”

Weight

165 lbs

Age

31 years old

Biceps

16 inches

Waist

34 inches

Chest

40 inches

Chris Heria Body Stats

Chris Heria’s Workout and Training Principles

Chris Heria's workout routine focuses heavily on stretching and cardio aside from the obvious bodyweight exercises. As you can imagine, many bodyweight exercises involving swings and combinations have been linked to injuries.

In fact, it's been suggested that a street workout work carries a higher risk of injury than standard weightlifting.[1] Due to this factor, warming up with cardio (along with proper form) and stretching is important and crucial to minimizing this risk.[2]

Heria typically works out 5-6 days a week for 2 to 3 hours. While he may be a street workout champion, his fitness program isn’t confined to solely a calisthenics workout. He also incorporates tried-and-true compound and isolation movements with free weights that are commonly performed by bodybuilders.

Why?

Because he is already more than used to moving his own body weight around. In order for the pro bar athlete to continue challenging himself and his muscles, he must increase the level of stress they’re under.

Aside from free weights, he’s often seen wearing weight vests to increase difficulty while performing exercises like pull-ups, push-ups, etc. Weighted dips and calf raises are also fundamental movements in the Chris Heria workout.

As bodyweight exercises already recruit the core muscles greatly, his workouts don’t involve many dedicated core exercises other than the classic plank, mountain climbers, and those who see in his fitness program.

Related Article - Compound Exercises With Dumbbells 

Chris Heria Before And After

The Chris Heria Diet - What He Eats Each Day

Chris Heria's workout routine wouldn't yield the same results if it weren't for his well-curated diet plan. His diet is designed to help him train at his max, give him energy, and help him gain or maintain muscle.

Placing a heavy focus on consuming enough protein is vital because without it, he could experience reduced strength levels or breakdown of the muscles.[3]

Breakfast

  • Omelet with 5 eggs
  • Fresh fruit salad

Lunch

  • 12 ounces of haddock or salmon
  • Large portion of mixed vegetables

Snack

  • Large protein shake

Dinner

  • 2 lean chicken breasts
  • Medium portion of sweet potato
  • Large mixed green salad
Chris Heria Diet Plan

What To Go For

  • Lean Proteins
  • Complex Carbohydrates
  • Fruits and Veggies
  • Healthy Fats
  • Hydration

What To Avoid

  • Processed Foods
  • Sugar-Sweetened Beverages
  • Fast Foods
  • Artificial Additives

What Supplements Does Chris Heria Take?

BCAAs

While more research is necessary, it’s been suggested by a few studies that branched-chain amino acids can help reduce muscle soreness.[4]

They can also help with increased power output, perfect for the Chris Heria workout, which involves moving his own body weight around. They can help build muscle and shorten recovery time, making the struggle more bearable and making certain movements easier to pull off.

Whey Protein

Most high-quality whey protein powder products will include a full amino acid profile. Aside from that, whey can deliver enough protein without the added calories.

For example, consuming 20 grams of protein from a steak is going to involve a lot more calories than a scoop of protein powder would. Chris Heria’s diet always includes at least 1 a day.

Related Article - BCAA Vs Protein

Common Questions About Chris Heria

When did Chris Heria start working out?

The street workout champion Chris Heria originally started working out as a teenager in Miami, though his calisthenics journey didn't start until 2011, when he was around 20 years old.

Where is Chris Heria’s gym?

Chris Heria has his gym in the beautiful Miami, Florida. Chris Heria's spot is called "Calisthenics Academy."

What music does Chris Heria listen to when working out?

Heria is actually a recording artist himself and often listens to his own music when going through his workout routine. He has plenty of playlists on SoundCloud, YouTube, and Spotify. [5]

How much does Chris Heria run per week?

Chris Heria will usually do a mile of sprints and then do a 3-mile or 4-mile run right after.

How many hours does Chris Heria work out per day?

Chris Heria's workout routine typically lasts around 2 to 3 hours.

What pull-up bar does Chris Heria use?

Chris Heria uses his own specially-made, stand-alone pull-up bar. However, you could also use door frame bars if you’re in a pinch.

Does Chris Heria take pre-workout?

No - the most Chris Heria will consume before going into his warm-up will be a banana and BCAAs.

Conclusion

Now that you’re practically an expert in his routines and diet, are you ready to get a shredded physique too?

 By following this routine, you will not only see a leaner body but will be able to do more push-ups, mountain climbers, lift more on the calf raise, and so much more. Thanks for tuning in, and we’ll see you again soon!

References: 

  1. https://journals.sagepub.com/doi/10.1177/2325967121990926
  2. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
  3. https://www.webmd.com/diet/benefits-protein
  4. https://journals.humankinetics.com/view/journals/ijsnem/16/6/article-p620.xml
  5. https://open.spotify.com/album/7LxBrkZXrZZTLHRiDEJfqx
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Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.