Hunter Labrada’s Workout Routine and Diet Plan

Hunter Labrada is a well-known pro bodybuilder in the current scene of bodybuilding and fitness. He is the son of Lee Labrada and we must say that by winning numerous reputed bodybuilding titles he has made his father proud.

Hunter Labrada earned his Pro card in the year 2018 at the NPC National Championships. Since then he has been a dominant force in the world of professional bodybuilding.

Through this post, we will give you a descriptive insight into Hunter Labrada’s workout routine and diet plan. We are sure that you are going to learn a lot from it.

So without further ado, let’s get started.

Hunter Labrada’s Workout Principles

Hunter Labrada stands tall at 5 feet 9 inches and weighs around 235-245 lbs. Following his father’s footsteps, Labrada has built a physique that has always made him a strong contender for winning numerous bodybuilding competitions.

Hunter Labrada’s workout plan focuses on facilitating quality muscle gains through an effective high-volume weight training-oriented exercise routine. So let’s get to know more about it in the next section.

Hunter Labrada’s Workout Routine

It wouldn’t be an exaggeration to say that Hunter Labrada is addicted to bodybuilding. The intensity with which he goes through his training routine is simply remarkable. After all, that’s how he has been able to build and maintain a monstrous physique.

Hunter Labrada has always kept his workout routine as simple as possible. He doesn’t believe in the concept of ‘muscle confusion’ and we must say that his training approach has served his best interests. He claims,

“For a year and a half, I’d say 90% of my workouts have been the same exact workouts. They’ve been the same exact order, with the same exact exercises, with the same exact rep ranges.

However, in each of his training sessions, Labrada ensures that ‘progressive resistance’ is taking place. Progressive resistance prevents the muscles from getting used to a certain amount of load. It challenges them and makes them grow in size and strength.

Labrada hits the gym 5 days a week. He hits each of his muscle groups just once a week except his shoulders and calves.

Now let’s throw some light on Hunter Labrada’s workout routine for the week:-

Monday- Chest, triceps, and shoulders

• Incline bench dumbbell press- 5 sets of 10-12 reps
• Incline hammer press- 3 sets of 8-12 reps
• Dumbbell flys- 3 sets of 10-12 reps
• Cable crossovers- 3 sets of 12-15 reps
• Dumbbell pullovers- 4 sets of 10-12 reps
• Lateral raises- 3 sets of 12-15 reps
• Rear delt flys- 3 sets of 12-15 reps
• Parallel bar dips- 4 sets of AMRAP
• Lying triceps extensions- 4 sets of 10-12 reps
• Single-arm dumbbell skull crushers- 3 sets of 10-12 reps
• Rope pushdowns- 3 sets of 12-15 reps

Tuesday- Hamstrings and calves

• Romanian deadlifts- 5 sets of 8-12 reps
• Lying hamstring curls- 6 sets of 10-12 reps
• Seated hamstring curls- 3 sets of AMRAP
• Standing calf raises- 3 sets of 15-20 reps
• Seated calf raises- 3 sets of 20 reps
• Donkey calf raises- 3 sets of 20 reps

Wednesday- Active recovery

Thursday- Back and biceps

• Deadlifts- 4 sets of 6-8 reps
• Wide-grip lat pulldowns- 3 sets of 8-12 reps
• Hammer underhand lat pulldowns- 3 sets of 10 reps
• T-bar rows- 4 sets of 8-12 reps
• Seated cable rows- 3 sets of 10-12 reps
• Cable pullovers- 4 sets of 10-12 reps
• Barbell curls- 3 sets of 10-12 reps
• Alternating dumbbell curls- 4 sets of 15-20 reps
• Hammer isometric curls- 3 sets of 20 reps
• Hammer curls- 4 sets of 15-20 reps
• Rope hammer curls- 3 sets of AMRAP

Friday- Shoulders and traps

• Dumbbell overhead press- 4 sets of 8-12 reps
• Lateral raises- 3 sets of 15-20 reps
• Barbell upright rows (with a wide grip)- 4 sets of 10-12 reps
• Barbell front raises- 4 sets of 15-20 reps
• Cable rear delt flys- 3 sets of 12-15 reps
• Dumbbell rear delt raises- 3 sets of 15-20 reps
• Barbell/dumbbell shrugs- 3 sets of 15 reps

Saturday- Quads and calves

• Leg extensions- 5 sets of 15-20 reps
• Hack squats- 4 sets of 10-12 reps
• Leg press- 4 sets of 12-15 reps
• Standing calf raises- 6 sets of 25-30 reps
• Seated calf raises- 6 sets of 25-30 reps
• Donkey calf raises- 3 sets of 25-30 reps

Sunday- Rest

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Slow and Controlled Movements

When it comes to optimally developing his muscles, Labrada always ensures to establish a better mind-muscle connection. Especially when it comes to training his monstrous back. He chooses to lift heavy weights and performs slow and controlled movements on exercises involving rowing or pulldown movements.

Going slow in the eccentric phase of pulling movements subjects his muscles to additional stress that facilitates more growth.

No More Than Three Sets

Even though Labrada is an experienced lifter, he doesn’t prefer to perform more than three sets on most of the exercises of his training routine. But at the same time, he ensures that those three sets are as hard and as heavy as possible.

He claims that performing three hard and heavy sets on most of the exercises have always been more effective in facilitating muscle gains as compared to performing four sets with moderate weights.

Hunter Labrada’s Diet Plan

To maintain his monstrous muscle gains, Labrada has to feed his body accordingly. Hunter Labrada’s diet plan comprises numerous healthy and nutritious food items to serve that purpose well.

Labrada’s nutrition plan has food items that are an excellent source of lean proteins, complex carbs, and good fats. He also makes it a point to drink plenty of water every single day to keep his body hydrated.

Hunter Labrada’s daily meal plan comprises 6-7 meals. And that’s pretty obvious too as to fuel his monstrously muscular physique, Labrada has to eat like a horse.

So let’s find out what all food items are included in Hunter Labrada’s meal plan:-

Meal 1- Breakfast

• 2 cups oats
• 2 cups egg whites

Meal 2- Mid-morning snack

• Sweet potato
• 8 oz chicken breast

Meal 3- Lunch

• 2 cups brown rice
• 8 oz lean turkey

Meal 4- Post-workout

• Protein shake (made of whey protein powder and 1 scoop of peanut butter in water or milk)

Meal 5- Evening snack

• Sweet potato
• 1 cup quinoa
• 8 oz of lean ground beef

Meal 6- Dinner

• 14 oz red potatoes
• 8 oz chicken breast
• 2 scoop of casein protein powder

Switching It Up

Labrada’s nutrition plan keeps on changing in accordance with his physique goals. Like any other bodybuilder, he goes through on-seasons and off-seasons and switches his nutrition plan as per them.

Clean Eating

Clean eating happens to be the foundation stone of Labrada’s diet plan. No matter whether he is in a bulking phase or a cutting phase he ensures to feed his body only nutritious food items.

Thus, in Labrada’s diet chart you will never find food items that are excessively fried or processed or those that have refined sugar or empty calories in them.

Hunter Labrada’s Supplements

In order to make his nutrition plan complete and wholesome, Labrada incorporates the use of few supplements into it. Doing so fetches his body with additional nutrients that at times aren’t derived just by relying on consuming whole food items.

Hunter Labrada’s supplements stack includes the following:-

• Pre-workout (stimulant free)
• Whey protein
• BCAAs
• Casein

Labrada takes a stimulant-free pre-workout to get charged up for his intense training sessions.

He consumes whey protein, BCAAs, and casein to fetch his muscle fibers adequate amounts of amino acids that promote muscle recovery and growth. Those supplements also keep his body in an anabolic state.

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Wrapping Up

We are sure that going through Hunter Labrada’s workout routine and diet plan would have motivated you to build a quality physique. And if that’s the case you can certainly use the info-mentioned in this post as a reference.

But be cautious to not copy it as it is. Make slight modifications to it as per your training goals. The assistance of an experienced coach will also serve you pretty well in that matter.

Sticking to your fitness regime with consistency will gradually get you the results that you are looking for.