Last Updated On June 29, 2023
Did you know that Tristyn Lee could bench up to 320 pounds at 16, thanks to his intense lifting workout routine? It is incredible how much this young bodybuilder has achieved in such a short time.
We have all the facts behind Tristyn Lee's workout routine down below.
- Workout Summary - Quick Guide
- Tristyn Lee Workout Routine Explained
- Who Is Tristyn Lee and What Is He Known For?
- Current Body Stats
- Tristyn Lee Exercise and Training Principles
- Tristyn Lee's Diet Plan - What He Eats Daily!
- What Supplements Does Tristyn Lee Take?
- Common Questions About Tristyn Lee
- Conclusion
Workout Summary - Quick Guide
Main Workout Goal | Building Lean Muscle, Strength and Conditioning |
Program Duration | 10 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells, Kettlebell |
Recommended Supplements | Protein Shakes Pre-Workouts Post-Workouts ATP Magnesium |
Tristyn Lee Workout Routine Explained
Tristyn Lee is a professional athlete, bodybuilder, fitness influencer, and soccer player from Canada. Twenty-year-old Lee is 5’3” and weighs around 140 pounds with only five percent body fat - this guy is shredded.
With over two million followers on Instagram [1] and 1.76 million followers on YouTube [2], it’s clear that this internet sensation is not going anywhere. So how does he have that body?
As a kid, Lee initially started with soccer training before starting bodybuilding regularly with his older brothers.
He originally trained in the gym twice a day while attending soccer practice but has found that doing a standard split routine training one muscle group a day with a day off worked best.
As we dive into this routine, we want to emphasize that Tristyn Lee’s workout schedule is an intense one that Lee could pull off due to his athletic history - work your way up to this with qualified professional help.
Monday: Leg Routine
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Leg Extensions | 3 | 12 | 20-30 secs |
Leg Press | 3 | 12 | 20-30 Secs |
Barbell Squat | 3 | 12 | 20-30 Secs |
Standing Cable Hamstring Curl | 3 | 12 | 20-30 Secs |
Lying Leg Curl | 3 | 12 | 20-30 Secs |
Tuesday: Arm Routine
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Hammer Curls | 3-4 | 8-12 | 20-30 Secs |
Close-Grip Bench Press | 4-5 | 10-12 | 20-30 Secs |
Cable Triceps Extensions | 3-4 | 10-12 | 20-30 Secs |
Dumbbell Triceps Extensions | 5 | 8-12 | 20-30 Secs |
Barbell Curls | 3-4 | 8-12 | 20-30 Secs |
Biceps Curls | 3-4 | 8-12 | 20-30 Secs |
Standing Dumbbell Curl | 3-4 | 8-12 | 20-30 Secs |
Wednesday: Chest Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Incline Barbell Press | 3 | 10 | 25-35 secs |
Incline Dumbbell Press | 3 | 10 | 25-35 Secs |
Flat Barbell Bench Press | 3 | 10 | 25-35 Secs |
Smith Machine Flat Press | 3 | 10 | 25-35 Secs |
Hammer Strength Chest Press | 3 | 10 | 25-35 Secs |
Related Article - Best Smith Machine
Thursday: Shoulder Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Machine Side Lateral Raise | 3 | 12 | 20-30 secs |
Standing Machine Shoulder Press | 3 | 12 | 20-30 Secs |
Seated Dumbbell Shoulder Press | 3 | 12 | 20-30 Secs |
Standing Dumbbell Front Raises | 3 | 12 | 20-30 Secs |
Friday: Back And Biceps Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bent-Over Row | 3 | 12 | 25-30 secs |
Lat Pulldown | 3 | 10 | 25-30 Secs |
Seated Row | 3 | 12 | 25-30 Secs |
Single-Arm Row | 3 | 12 | 25-30 Secs |
Biceps Curls | 3 | 12 | 25-30 Secs |
Machine Low Row | 3 | 10 | 25-30 Secs |
Saturday: Circuit Training
Circuit 1:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Single-Arm Dumbbell Clean And Press | 3 | 10-15 | 20-30 secs |
Kettlebell Two-Arm Swing | 3 | 10-15 | 20-30 Secs |
Goblet Squat | 3 | 10-15 | 20-30 Secs |
Reverse Lunge | 3 | 10-15 | 20-30 Secs |
Floor Crunch | 3 | 10-15 | 20-30 Secs |
Circuit 2:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Burpees | 3 | 10-15 | 20-30 Secs |
Butt Kickers | 3 | 10-15 | 20-30 Secs |
Squat Jumps | 3 | 10-15 | 20-30 Secs |
Mountain Climbers | 3 | 10-15 | 20-30 Secs |
Side Lunges | 3 | 10-15 | 20-30 Secs |
Leg Raises | 3 | 10-15 | 20-30 Secs |
Related Article - Best Burpee Alternatives
Sunday: Rest
When looking over this routine, it is vital to remember that Tristyn often shakes things up depending on his mood. Tristyn Lee’s workout routine listed above is in addition to the various soccer practice sessions he does - talk about dedication.
We would recommend taking inspiration from this routine that Tristyn Lee performs regularly. This fitness athlete has been working hard and playing hard from a young age and has had many resources at his disposal that most do not.
Try creating a routine inspired by his and work your way up to more intense sessions over time.
Who Is Tristyn Lee and What Is He Known For?
Born in Whitby, Ontario, Canada, in August 2002, Tristyn Lee is a soccer player, bodybuilder, YouTuber, and fitness influencer. At only 20 years old, he was one of the youngest bodybuilders in the fitness industry growing up.
Lee got his start by playing soccer at 5 and showing a talent for the game. After a few years, he became interested in bodybuilding after getting involved with his brothers' weight training sessions.
Tristyn Lee started gaining internet fame when he opened an Instagram account at 13; people were impressed by his amazing physique at such a young age.
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Since then, this child bodybuilder has been sharing his awesome soccer skills and workout tips for proper resistance training work on his Insta profile and YouTube channel. Tristyn maintains his dreams of being a professional soccer player while Tristyn performs as an American bodybuilder.
Current Body Stats
Tristyn Lee’s body fat and physical stats may change as his body continues to grow and his career continues - this is the most up-to-date information we have.
Stat | Measurement |
|---|---|
Height | 5’3” |
Weight | 125 lbs |
Age | 20 |
Biceps | 24 inches |
Waist | 32 inches |
Chest | 44 inches |
Tristyn Lee Exercise and Training Principles
The Tristyn Lee workout program has always been intense. Initially, he was working out in the gym both before and after school every day before going to evening soccer practice. However, this soon slowed down to once a day, with a day off at least once a week alongside soccer practice.
For Tristyn, his current workout routine is laying the foundation for his football career, so each workout has that in mind. Tristyn Lee’s workout routine focuses on working a separate muscle group a day alongside regular HIIT, circuit training, and soccer sessions.
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This combination of sessions ensures that Tristyn Lee stays strong, lean, and prepared for long soccer games.
Tristyn Lee's Diet Plan - What He Eats Daily!
Tristyn Lee maintains a strict keto diet in order to fuel his workouts. Lee found that too many carbs make him feel extremely lethargic and that fats serve him better as a fuel source.
The Tristyn Lee diet keeps his macros at around 70:25:5 for fats, carbs, and proteins. In terms of calories, Tristyn Lee eats around 2500 to 3000 a day, with 4000 max allowed on high protein days.
Tristyn eats four meals a day and has snacks to maintain his ripped physique [3]. This is all to ensure maximum muscle growth and a low body fat percentage with no room for junk food. A typical day in his ketogenic diet could consist of the following:
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Breakfast
Breakfast is the most important meal of the day, and Tristyn Lee's keto diet packs it full of protein and veggies.
Snack
Tristyn Lee tends to have a protein shake or two as a snack throughout the day, depending on how he's feeling. We do not know the exact brands he uses but know that he stays away from any sugars and artificial ingredients or flavors.
Lunch
Lunch is another meaty affair to help maintain his body weight. Lunch can happen before or after Lee hits the gym, so it needs to be substantial and nutritious.
Snack
Dinner
After Tristyn Lee performs all the moves and tasks he needs for the day, he tends to have two meals towards the end of the day. These can consist of the following:
The Tristyn Lee diet plan is very meat heavy and does not allow room for junk food, sugars, or artificial ingredients. By focusing on using fat and protein as fuel, he can burn fat more efficiently while gaining muscle mass.
Foods To Eat
After Tristyn Lee performs all the moves and tasks he needs for the day, he tends to have two meals towards the end of the day. These can consist of the following:
Foods To Avoid
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What Supplements Does Tristyn Lee Take?
Protein
Tristyn Lee consumes plenty of protein throughout his day through his meals and supplements like protein shakes.
Protein supplements are a great way to help aid recovery and muscle growth and improve your strength alongside regular training.[5]
These supplements can often be found in powder form to make shakes and come in a few types, such as whey, pea, casein, egg, and soy.
ATP
A regular feature of Tristyn Lee’s supplements routine also includes an ATP-fusion of creatine and glutamine designed to increase blood flow, improve muscle recovery, and boost physical performance.[6]
ATP, or Adenosine Triphosphate, is created naturally in our bodies as an energy source and can be found in pill or powder form for bodybuilders.
Pre-Workout
Another one of the supplements Tristyn Lee takes regularly is his pre-workout with I-citrulline, beta-alanine, and B vitamins. This vital mix helps Tristyn lee focus and keep up his energy throughout his daily workouts.
Related Article - Is It Bad To Take Pre-Workout Everyday?
Post Workout
Having a good post-workout supplement helps restore Tristyn’s glycogen and aids in fighting fatigue and muscle recovery throughout the Tristyn Lee workout split.
Post-workout drinks can also help replenish vital fluids and electrolytes after a hard workout.[7]
Magnesium
In the past, Tristyn has confessed to struggling with getting enough sleep while maintaining such an active lifestyle. Magnesium supplements can aid in getting more restful sleep, reducing blood pressure, improving mood, and more.[8]
Magnesium is found naturally in nuts, legumes, and whole grains but can also be taken as a pill, gummy, liquid, or powder.
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Common Questions About Tristyn Lee
The maximum that Tristyn has been able to squat as part of Tristyn Lee’s leg routine is 315 pounds. However, after his injury a few years ago, Tristyn has moved away from maxing out as a goal for his routine.
Thanks to Tristyn Lee's arm routine, he could bench over 132 pounds at 15. In the same year, he attempted to press 345 pounds and severely damaged his left shoulder. As a result, he no longer focuses on maxing out.[9]
Conclusion
As you can see, Tristyn Lee trains hard and puts aside a lot of time and effort for it. Tristyn Lee’s workout routine is an intense one that is unsustainable for many, including him at one point. [10]
The amount of time he spends at the gym and the resources he has are not feasible for most but can be used as a goal or inspiration when crafting your routine.
We recommend working with your doctor and a qualified fitness trainer to craft a proper nutrition and workout plan to help you achieve your goals.
Remember that proper stretching, rest, and diet are key to getting those gains, alongside consistent effort.
References:
1. https://www.instagram.com/tristynleeofficial/?hl=en
2. https://www.youtube.com/c/TristynLee/videos
3. https://www.youtube.com/watch?v=dTxNNDIdBVs
4. https://www.youtube.com/watch?v=d-szNPjyhyo
5. https://www.ncbi.nlm.nih.gov/pubmed/26403469
6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-28
7. https://www.jandonline.org/article/S2212-2672%2815%2901802-X/pdf
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8180951/
9. https://www.tiktok.com/@officialtristynlee/video/7106069073674423557?lang=en
10. https://www.menshealth.com/uk/fitness/lifestyle/a39381033/tristyn-lee-body-fat-shredded/
