Last Updated On June 27, 2023
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!
- Workout Summary - Quick Guide
- Chris Heria’s Workout Routine Explained
- Who Is Chris Heria and What Is He Famous For?
- Current Body Stats
- Chris Heria’s Workout and Training Principles
- The Chris Heria Diet - What He Eats Each Day
- What Supplements Does Chris Heria Take?
- Common Questions About Chris Heria
- Conclusion
Workout Summary - Quick Guide
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
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 |
Related Article - Best Bench Press Alternatives
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 |
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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.
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 |
Related Article - Bradley Martyn Exercise And Diet Routine
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
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
Lunch
Snack
Dinner
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What To Go For
What To Avoid
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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
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.
Chris Heria has his gym in the beautiful Miami, Florida. Chris Heria's spot is called "Calisthenics Academy."
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]
Chris Heria will usually do a mile of sprints and then do a 3-mile or 4-mile run right after.
Chris Heria's workout routine typically lasts around 2 to 3 hours.
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.
No - the most Chris Heria will consume before going into his warm-up will be a banana and BCAAs.
Also See- Joe Rogan's Exercise Routine And Diet
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:
- https://journals.sagepub.com/doi/10.1177/2325967121990926
- https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
- https://www.webmd.com/diet/benefits-protein
- https://journals.humankinetics.com/view/journals/ijsnem/16/6/article-p620.xml
- https://open.spotify.com/album/7LxBrkZXrZZTLHRiDEJfqx
