Chris Elkins’ Workout Routine and Diet Plan

In the world of iron and muscle, where sweat and determination forge greatness, stands Chris Elkins, a colossus among men.

A revered pro bodybuilder in the prestigious WNBF realm, he wields his sculpted physique and boundless expertise as a personal trainer, leaving an indelible mark on the lives of those who seek his guidance.

With his magnetic presence and profound knowledge, he ascends to the realm of fitness influencers, captivating the hearts and minds of admirers who yearn to embark on their own transformative journeys.

But how does Chris Elkins maintain his phenomenal physique? This post will answer that question for you.

Here, we will be throwing light on Chris Elkins’ workout routine and diet plan. We are sure you must be eagerly waiting to know about them.

So without any delay, let’s get started.

Chris Elkins' Workout Routine and Diet Plan

Chris Elkins’ Workout Split

Chris Elkins’ workout split allows him to train most of his muscle groups twice a week. Each of his training sessions lasts for around 90 minutes. His weekly workout split looks like the following:-

  • Day 1- Upper body
  • Day 2- Lower
  • Day 3- Rest
  • Day 4- Chest and arms
  • Day 5- Quads and adductors
  • Day 6- Back and Delts
  • Day 7- Hams and Calves
  • Day 8- Rest

Chris has always been a morning person and hence he prefers to train in the early hours of the day. On his rest days, he likes to sleep a bit more, which helps his body to recover and recuperate.

Chris Elkins’ Workout Routine

Chris Elkins’s workout routine is primarily targeted towards fetching his body lean muscle gains. And for that reason, it incorporates a variety of resistance training exercises.

Chris’ daily workout routine follows a high-volume training protocol. In order to train each of his muscle groups adequately, he performs different exercises to hit them from every possible angle, resulting in more hypertrophy gains.

When it comes to performing compound exercises, Chris usually prefers to use moderate-heavy weights. This not only facilitates hypertrophy gains but strength gains as well.

On the contrary, he uses light-moderate weights for his isolation lifts. This in turn helps him to establish a better mind-muscle connection.

Before getting started with his exercise routine, Chris performs 1-2 warm-up sets using light to moderate weights. For instance, if he is going to train his pectorals, he performs 1-2 warm-up sets of bench press.

Similarly, for warming up his back muscles, Chris performs bodyweight pullups and rows with lighter weights.

This assists him to increase the blood flow in the respective muscle group and also prepares his body to take the load of his intense workouts.

Now let’s take a look at the exercises Chris includes in his workout routine to target each of his muscle groups:-

Chris Elkins' Workout Routine


  • Flat barbell bench press- 5 sets of 8-15 reps
  • Incline bench press- 4 sets of 8-12 reps
  • Incline machine press- 4 sets of 10-12 reps
  • Seated machine chest press- 4 sets of 12-15 reps
  • Cable crossovers- 4 sets of 12-15 reps


  • Barbell bent over rows- 5 sets of 5 reps
  • Wide grip lat pulldowns- 4 sets of 8-12 reps
  • Seated machine rows- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 12-15 reps
  • Straight arm cable pulldown- 4 sets of 12-15 reps


  • Standing military press- 5 sets of 6-12 reps
  • Arnold press- 5 sets of 10-12 reps
  • Incline dumbbell front raises- 3 sets of 12-15 reps
  • Lateral raises- 3 sets of 12-15 reps
  • Rear delt raises- 3 sets of 12-15 reps
  • Dumbbell upright rows- 3 sets of 12-15 reps
  • Dumbbell shrugs- 4 sets of 12-15 reps


  • EZ-bar curls supersetted with EZ-bar skull crushers- 4 sets of 10 reps
  • Standing cable curls supersetted with standing cable overhead triceps extensions- 4 sets of 10 reps
  • Dumbbell kickbacks- 4 sets of 10-12 reps
  • Dumbbell spider curls- 4 sets of 10-12 reps
  • Hammer curls- 4 sets of 10-12 reps (including a drop set)


  • Leg press- 4 sets of 8-15 reps
  • Romanian deadlifts with dumbbells- 4 sets of 8-12 reps
  • Hamstring curls- 4 sets of 12-15 reps
  • Dumbbell walking lunges- 3 sets of 12-15 reps (on each leg)
  • Leg extensions- 4 sets of 10-12 reps
  • Calf raises on a leg press machine- 4 sets of 15-20 reps

Training for Strength

As we mentioned before, Chris Elkins’ workout routine also has a fair share of strength training. When he performs compound lifts like bench press, overhead press, and barbell bent over rows, he chooses to lift heavier weights on them and even drops his rep range to facilitate strength gains.

There have been many studies pointing out the effectiveness of lifting heavier weights for a lower number of reps for facilitating strength gains. It also contributes towards increasing muscle density.

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Chris Elkins’ Diet Plan

Chris Elkins' Diet Plan

Chris is a natural bodybuilder and hence he has to be extra disciplined with the way he is feeding his body. Looking at his muscular physique and toned 6-pack abs, anyone can get an idea that his nutrition plan must be revolving around clean eating. And that’s absolutely true as well.

Chris Elkins’ diet plan follows the IIFYM approach. IIFYM stands for ‘if it fits your macros’.

Chris focuses more on his daily intake of macronutrients (protein, carbohydrates, and fats) rather than strictly counting calories in his dieting approach.

Chris Elkins follows a meal plan that includes 5 meals throughout the day. Let’s take a detailed look at each of them:

Meal 1

  • 5 egg omelet
  • Fat-free mozzarella cheese

Meal 2

  • Energy/Protein bars

Meal 3

  • Sandwich
  • Oven-baked BBQ chips

Meal 4

  • 100 grams of white rice
  • 4 oz. chicken breast
  • Ketchup
  • Greek yogurt

Meal 5

  • Frozen four-cheese pizza

From the above-mentioned meal plan, Chris gets 203 grams of carbs, 169 grams of protein, and 43 grams of fat.

Varying Macro Intake

Chris adjusts his macro intake based on his training goals. During the bulking phase, he increases his carbohydrate intake to support muscle growth. However, during the cutting phase, he reduces his carbohydrate consumption to promote fat loss.

His protein intake remains relatively consistent during both bulking and cutting phases, as it is essential for muscle development and recovery.

Off-Season Diet Plan

During his off-season, Chris adopts a more flexible approach to his diet plan. He allows himself to eat out occasionally, but he still pays attention to not excessively disrupt his macro intake.

He aims to strike a balance between enjoying meals outside and maintaining his desired macro ratios.

Chris Elkins’ Supplements

Chris also includes a few supplements in his nutrition plan to make it more complete and wholesome. It enhances his daily intake of macros, especially proteins.

Chris Elkins’ supplements stack includes the following:-

  • Pre-workout
  • Whey protein powder
  • Creatine
  • Casein protein powder

Taking a pre-workout supplement before training sessions can help maintain elevated energy levels.

Whey protein shakes on the other hand fetch muscles with a quick supply of essential amino acids that facilitate muscle recovery and growth.

Consuming a casein protein shake before going to bed assists in providing the body a consistent supply of amino acids even while sleeping.

Studies support the notion that casein protein is considered an ideal protein source to consume before going to bed.

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Wrapping Up

Chris’s lean and muscular physique serves as a great source of motivation for anyone looking to start or continue their fitness journey.  And we are sure that after reading this post you too would have been feeling the same.

Relying on Chris Elkins’ workout routine and diet plan can certainly give you the kind of physique you dream of. But we would also recommend you make slight modifications to it based on your training experience.