Erin Banks’ Workout Routine and Diet Plan

Erin Banks is the new sensation in the world of fitness and bodybuilding. He won the coveted Mr.Olympia title in the Men’s Physique division in the year 2022.

His body has great symmetry and proportion. His lean and defined muscles add great aesthetics to his body.

So without further ado, let’s throw some light on Erin Bank’s workout routine and diet plan where the secrets of his aesthetic physique lie.

Erin Banks' Workout Routine and Diet Plan

Erin Banks’ Workout Routine

Erin used to play a variety of sports as a teenager. Some of his favorite sports were basketball and football. Playing numerous sports gave him the kind of body composition that paved the way for him to become a pro bodybuilder.

Erin has always been quite disciplined with following his workout routine. His day starts at 4:30 am. After waking up he goes through his fasted cardio session.

Fasted cardio sessions are one of the best ways to burn off excess fat from the frame. They also help in fat oxidation and decreasing insulin levels.

Talking about Erin’s weight training routine, it follows the high-volume training protocol. He targets each of his muscle groups with a variety of exercises to ensure their complete development.

Now let’s have a look at the exercises that Erin performs for hitting his major muscle groups:-

Erin Banks' Workout Routine


  • Rack pulls- 3 sets of 10 reps
  • Straight arm pulldowns- 4 sets of 20 reps
  • Lat pulldowns- 4 sets of 10-12 reps
  • Chest-supported T-bar rows- 4 sets of 8-12 reps
  • Banks’ rows (his distinctive hyperextended row)- 4 sets of 10-12 reps


  • One-arm cable upper chest raises- 3 sets of 10-12 reps
  • Incline bench press- 4 sets of 10-12 reps
  • Incline machine presses- 4 sets of 12-15 reps
  • Incline pushups- 3 sets of 12-15 reps


  • Barbell/dumbbell curls- 4 sets of 10-12 reps
  • 21s barbell curls- 2 sets
  • Preacher machine curls- 3 sets of 10-12 reps
  • Cross-body hammer curls- 4 sets of 10-12 reps
  • One arm cable pushdowns- 4 sets of 10-12 reps
  • Incline tricep pushups- 2-3 sets of 20 reps
  • Narrow grip tricep pushdowns- 3 sets of 12-15 reps
  • Reverse grip cable tricep extensions- 3 sets of 12-15 reps


  • One-arm cable lateral raises- 3 sets of 12-15 reps
  • Smith machine overhead press- 4 sets of 10-12 reps
  • Cable front raises- 3 sets of 10-12 reps
  • Seated lateral raises- 3 sets of 12-15 reps


  • Hack squats- 4 sets of 10-12 reps
  • Leg presses- 4 sets of 10-12 reps
  • Lying hamstring curls- 3 sets of 12-15 reps
  • Walking lunges- 3 sets of 12-15 reps
  • Calf raises- 3 sets of 12-15 reps

Bodyweight Training

Even though Erin is a pretty advanced bodybuilder, he still relies on performing certain bodyweight exercises. Pull-ups, and push-ups, parallel bar dips are some exercises that have always been there in Erin’s exercise routine.

These bodyweight exercises not only work on developing the targeted muscle groups but also enhance the core strength and stability.

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Posing Practice

Each of Erin’s training sessions ends with posing practice. He practices different bodybuilding poses and holds them for a while before switching to the next one.

Doing so not only assists in improving his stage performance but also establishes better muscle control.

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Erin Banks’ Diet Plan

Erin Banks' Diet Plan

When Erin steps on the stage, his physique exudes perfection from every single angle. Apart from his workout routine, the credit for this goes to his diet plan as well.

Erin Banks’ diet plan consists of food items that are rich in their nutritional composition. It has high amounts of protein and moderate to low amounts of carbs and fats.

Some of the most prominent food items in Erin Banks’ diet plan include chicken breast, rice, and broccoli. Eating them day in and day out gets pretty boring. But that’s what gives Erin the best results. He says,

“When you want to be the best, the taste doesn’t matter.”

Erin Banks’ meal plan consists of 4-5 meals. Let’s find out what all food items are included in each of them:-

Meal 1- Breakfast

  • Eggs
  • Cream of rice
  • Black coffee

Meal 2- Post-Workout Meal

  • Protein shake

Meal 3- Lunch

  • Rice
  • Chicken breast

Meal 4- Dinner

  • Rice
  • Steak

In between his major meals, Erin likes to snack on almonds and almond butter.

To make his meals a bit flavorsome, he likes adding Himalayan pink salt to them. He also does Mrs. Dash seasoning on all of his meals but keeps it extremely limited.

Condiments like mustard or hot sauce also happen to be in his diet chart. But he avoids consuming them during his cutting phase.

Calorie Consumption

When Erin is in his cutting phase, he consumes only 2700 calories per day. He increases this number to 3200 calories per day when he is at around 10 weeks out from the competition.

During the off-season, Erin consumes around 4000 calories in a day. It has 500 grams of carbs that he consumes to build and maintain his muscle mass.

Being Consistent

Erin’s ripped abs are simply the most noticeable muscle groups in his entire body. And the credit for this goes to his clean diet plan which he has been consistently following for years.

Undoubtedly, he trains his abdominals adequately, but the definition and leanness in them comes from his strict diet plan.

Cheat Meals

Even though Erin is pretty disciplined with his eating habits, he also likes to enjoy a cheat meal once in a while. He has a severe sweet tooth.

On his cheat days, Erin likes to have cheese balls, avocado spring egg rolls, fried mac, carrot cake and Oreo supreme cheesecake.

Erin Banks’ Supplements

Erin Banks’ supplements stack isn’t a very complex one. It has quite a limited amount of items. He himself says,

“I don’t put too much in my gym bag.”

His supplements stack just includes the following:-

  • Pre-workout
  • Whey protein

The former gives him the much-needed drive that his body requires to go through his intense workout sessions.

Consuming the latter on the other hand, keeps his body in an anabolic state. He consumes 1-2 protein shakes throughout the day to up his daily protein intake.

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Wrapping Up

Erin always says that the sport of bodybuilding requires a lot of patience. Your body doesn’t change overnight. Rather, with consistent efforts you get to the point of building your body to its fullest potential.

Keeping his advice in mind, you can get started with your fitness journey to transform your body.

Just remember to be patient with the process. Overtime, you would certainly experience the kind of gains that you had in mind when you were getting started with your fitness regime. And that’s where lies the true beauty of bodybuilding.