Dan Bilzerian’s Workout Routine and Diet Plan

You must have heard the quote ‘live life king size’ at least once in your life. Well, if there has to be someone who lives by that quote, then that person would be none other than Dan Bilzerian. This American internet personality is known for his rich and lavish lifestyle.

Classy boats, flashy cars, and a life that can even make some celebrities envious; well, that’s what Dan’s lifestyle is all about.

But apart from being so flamboyant, Dan has always taken good care of his health and fitness levels as well. And that becomes pretty evident when he takes his shirt off (and nowadays he does that quite often).

Dan sports a muscular physique with a ripped set of abdominals that makes his persona pretty charismatic.

So let’s get to know in detail about his fitness secrets by throwing light on Dan Bilzerian’s workout routine and diet plan.

Dan Bilzerian's Workout Routine and Diet Plan

Dan Bilzerian’s Workout Principles

By looking at Dan’s physique you may assume that his training program must be confined to only weight training and cardio. But that is only partially true. Functional training happens to be the prime element of Dan Bilzerian’s workout plan.

Dan has always given due importance to his fitness levels. Apart from hitting the gym regularly, he also makes it a point to indulge in some form of sport or physical activity to keep his fitness levels elevated.

Dan Bilzerian’s Workout Routine

Dan has always been a fitness freak. He has performed a variety of different training styles and continues to do the same.

Dan Bilzerian’s workout routine includes bodybuilding, powerlifting, Olympic-style lifting, MMA, and a little bit of SEAL training as well. We must say that his workout program has always been a holistic one that targets to enhance each and every aspect of his physique.

Even though Dan can easily afford to buy all the modern gym equipment, still he prefers to rely on free weights. He claims that using free weights not only gives his muscles decent stimulation but also strengthens his stabilizer muscles. This in turn assists in boosting his overall athletic performance.

Talking about his favorite exercise, Dan says,

“I love doing the clean and press because it really does everything.”

Being quite serious about keeping himself in great shape, Dan hits the gym 5-6 days a week. He follows a classic split schedule and trains each of his muscle groups just once a week.

Apart from his regular weight training sessions, Dan also likes to practice mixed martial arts. Well, that contributes towards keeping his body in a ‘fighting fit’ condition (quite literally) all the time.

Now, let’s have a look at Dan Bilzerian’s workout routine for the week:-

Dan Bilzerian's Workout Routine

Monday- Chest

  • Parallel bar dips- 4 sets of AMRAP
  • Barbell bench press- 4 sets of 8-15 reps
  • Incline dumbbell bench press- 4 sets of 10-12 reps
  • Dumbbell flys- 4 sets of 15-20 reps

Tuesday- Back

  • Wide-grip lat pulldowns- 4 sets of 8-12 reps
  • Bent-over dumbbell rows- 4 sets of 12-15 reps
  • Seated v-bar rows- 4 sets of 12 reps
  • Straight-arm pushdowns- 4 sets of 12-15 reps
  • Hyperextensions (weighted)- 4 sets of 8-12 reps

Wednesday- Shoulders

  • Standing military press- 4 sets of 10-12 reps
  • Arnold press- 4 sets of 12-15 reps
  • Bent-over fly- 4 sets of 12-15 reps
  • Lateral raises- 4 sets of 10-15 reps
  • Front raises- 4 sets of 12-15 reps

Thursday- Legs

  • Barbell back squats- 4 sets of 8-12 reps
  • Leg extensions- 4 sets of 12-15 reps
  • Barbell lunges- 4 sets of 12-15 reps
  • Romanian deadlifts- 4 sets of 10-12 reps
  • Donkey calf raises- 4 sets of 15-20 reps

Friday- Arms

  • Barbell curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 12 reps
  • Cable curls- 3 sets of 10-12 reps
  • Lying skull crushers- 3 sets of 10-12 reps
  • Tricep kickbacks- 3 sets of 12 reps
  • Tricep pushdowns- 3 sets of 10-12 reps

Saturday- MMA

Sunday- Rest


Dan’s cardio sessions either involve hitting the treadmill or the stationary bike. Before getting started with his weight training sessions, he performs cardio for around 15-20 minutes which gives his body a great warm-up to sustain the hammering of his workouts.

Switch It Up

Dan switches his workout routine from time to time. Doing so keeps it away from getting monotonous and boring. It also subjects his body to a different stimulus every single time which translates into greater gains.

Recovery Is Crucial

Just the way Dan has been passionate about sticking to his intense training program, he also pays attention to facilitating recovery for his body.

To do so he doesn’t just rely on taking days off from his gym. Apart from it he likes to take ice baths, especially after his heavy leg training sessions and full-body workouts.

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Dan Bilzerian’s Diet Plan

Dan Bilzerian's Diet Plan

Dan’s approach to keeping himself fit is pretty simple. On being asked how he stays so healthy and fit all the time he answered,

‘For me, there’s nothing better than lifting weights and eating clean.’

Dan Bilzerian’s diet plan consists of food items that are balanced and non-processed. It has high amounts of proteins and medium-low amounts of carbs and fats. To fetch his body plenty of vitamins and minerals, Dan munches on vegetables after every 3 hours.

Dan’s everyday protein intake comes from fish, meat, and eggs. To keep his body energetic throughout the day, Dan relies on having complex carbs such as oatmeal and wholegrain bread.

Dan eats 6 meals a day to fuel his gains along with keeping his body fit and active. So let’s find out what all food items are included in Dan Bilzerian’s meal plan:-

Meal 1- Breakfast

  • Omelet (made of 4 egg whites and 2 whole eggs)
  • Oatmeal (with fruits and 1 scoop of protein powder)
  • Toast
  • Juice

Meal 2- Pre-workout

  • Dry fruits
  • Pre-workout shake

Meal 3- Post-workout

  • Protein shake
  • Chicken
  • Rice
  • Veggies

Meal 4- Lunch

  • Rice
  • Veggies
  • Salmon

Meal 5- Evening meal

  • Dry fruits
  • Protein smoothie

Meal 6- Dinner

  • Rice
  • Veggies
  • Turkey or chicken

No Simple Carbs

To keep his body in great shape 24x7x365, Dan stays away from consuming simple carbs except for the granola bar that he consumes post his workout sessions. Foods that have a high-glycemic index are a strict ‘no-no’ in Dan’s diet chart.

Staying Hydrated

To keep his body adequately hydrated, Dan ensures to drink plenty of water throughout the day. He also likes to have coconut water to serve that purpose. The nutritional composition of coconut water makes it an excellent drink to control both blood sugar and blood pressure levels.

Dan Bilzerian’s Supplements

Over the years Dan has maintained his muscular and ripped physique by sticking to a wholesome nutrition plan. However, he doesn’t over-rely on supplements to serve that purpose.

Dan Bilzerian’s supplements stack includes only the following:-

  • Whey protein
  • Pre-workout

Just like any other gym goer, Dan likes to have his whey protein shake post his workout sessions that fuels his muscles with essential amino acids and boost their recovery and growth. He claims,

“I always have a protein shake as it’s important to replenish glycogen after training. I think it’s all comparable to what tastes good because protein is protein and I only have shakes after I work out.”

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Wrapping Up

So that was all about Dan Bilzerian’s workout routine and diet plan. We are sure that you would have really liked this post just the way you like Dan’s lavish lifestyle.

But only liking it is not enough. You must take some lessons from it as well. After all, you can certainly rely on the info mentioned in this post to structure your fitness regime and get in great shape.

So without further ado, get started with your fitness journey the ‘Dan Bilzerian’ way.