James English’s Workout Routine and Diet Plan

James English has indeed revolutionized the world of bodybuilding and fitness. This American powerlifter and bodybuilder started his lifting journey at the age of just 17 years.

Very soon he was able to develop a physique that was strong, muscular, and immensely aesthetic. All this made him win the IFBB pro card.

Apart from his amazing physique, James is also known for his social media presence. He often posts about his workout sessions, meals, and physical progress.

Here in this post, we will give you a detailed overview of James English’s workout routine and diet plan.

Let’s get started.

James English's Workout Routine and Diet Plan

James English’s Workout Routine

James is 5 feet 9 inches tall and weighs around 200 pounds. He sports a lean and muscular physique and tries to maintain it year-round.

To serve that purpose he relies on an exercise routine that facilitates muscle building. Lifting weights happens to be a prominent part of it.

James English’s workout routine follows a high-volume training protocol. He stresses each of his muscle groups with a variety of exercises.

As far as the rep range is concerned, James performs exercises in the 6-12 rep range. That indeed happens to be an ideal rep range that promotes hypertrophy gains.

James’ training routine consists of numerous exercises. Some are performed with free weights whereas others are performed with cables. He also includes some bodyweight exercises into it.

James relies on performing cardiovascular exercises to keep his body lean and athletic. His cardio routine also assists in keeping his cardiovascular health on point.

Being a hardcore gym freak, James hits the gym 6 days a week. He trains each of his muscle groups just once a week except his chest. He hits his chest twice a week and that’s where lies the secret of his insanely developed armor-plated pectorals.

Now let’s have a detailed overview of James English’s weekly workout routine:-

James English's Workout Routine

Monday- Chest and Biceps

  • Incline dumbbell bench press- 3 sets of 10-12 reps
  • Flat bench press- 2 sets of 6-8 reps
  • Cable crossovers- 3 sets of 12-15 reps
  • Push-ups- 2 sets of AMRAP
  • Dumbbell curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

Tuesday- Back

  • Wide-grip pull-ups- 2 sets of 10-12 reps
  • Bent-over barbell rows- 2 sets of 8-10 reps
  • Trap bar deadlifts- 2 sets of 8-10 reps
  • Barbell upright rows- 2 sets of 10-12 reps
  • Reverse pec deck flys- 2 sets of 10-12 reps

Wednesday- Legs

  • Barbell back squats- 2 sets of 6-8 reps
  • Goblet squats- 2 sets of 6-8 reps
  • Walking lunges- 2 sets of 8-12 reps
  • Romanian deadlift- 2 sets of 8-10 reps
  • Leg press- 2 sets of 8-12 reps
  • Bulgarian split squats- 2 sets of 8-10 reps

Thursday- Cardio

  • Jogging on the elliptical trainer- 40 minutes
  • Exercise bike- 10 minutes

Friday- Shoulders and Triceps

  • Dumbbell overhead press- 3 sets of 10-12 reps
  • Arnold press- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12 reps
  • Reverse pec deck flys- 3 sets of 12 reps
  • Close grip bench press- 3 sets of 10-12 reps
  • Tate press- 3 sets of 12 reps
  • French press- 3 sets of 10-12 reps
  • Tricep pushdowns- 3 sets of 10-12 reps

Saturday- Chest

  • Incline dumbbell bench press- 3 sets of 10-12 reps
  • Flat bench press- 2 sets of 6-8 reps
  • Cable crossovers- 3 sets of 12-15 reps
  • Push-ups- 2 sets of AMRAP

Sunday- Rest

James’ rest days are reserved for providing his body with ample time to recover and recuperate. It also gives his body a much-needed break from his intense training sessions.

Variation is Crucial

James always ensures to bring certain variations into his workout routine. Doing so makes it more exciting and saves it from getting monotonous.

He does so by switching up the exercises with their alternatives or changing the number of sets/reps performed on them. This in turn subjects his muscles to a different kind of stimulus which fetches his body both strength and muscle gains.

Expert Guidance

If you have seen training videos of James on his social media handles, you would have surely noticed that he workouts under the supervision of his trainer most of the time.

By doing so he is rest assured that his exercising technique and form are absolutely perfect. This in turn saves him from any kind of injuries that arise out of poor exercise form.

Working out under a trainer also keeps him motivated enough to push through his brutal workout sessions.

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James English’s Diet Plan

James English's Diet Plan

To build a lean and muscular physique, one also has to ensure that the body is getting proper nutrition. James is no different in this regard and hence follows a well-structured diet plan.

James is pretty experienced when it comes to training and dieting. He understands the requirements of his body and feeds it accordingly.

James English’s diet plan is structured in accordance with his training goals. When he bulks up, he increases his overall caloric intake. On the contrary, when he has to lean down for an upcoming bodybuilding show/competition, he lowers his daily caloric intake.

No matter whether he is in the bulking or cutting phase, he always ensures to get his daily calories from nutritious food items only. He stays away from the concept of ‘dirty bulking’.

James English’s meal plan for the day consists of 3 major meals. Let’s have a look at the food items that are present in each of his meals:-

Meal 1- Breakfast

  • Egg whites
  • English muffin with salmon

Meal 2- Lunch

  • Steamed asparagus
  • Chicken breast
  • Pistachios and almonds

Meal 3- Dinner

  • Grilled tilapia
  • Seasoned asparagus

James also drinks plenty of water and other fluids throughout the day to keep his body adequately hydrated.

Simplistic Approach

When it comes to structuring his diet plan, James follows a pretty simplistic approach. That means his diet chart consists of basic food items that support muscle building.

James’ daily protein intake comes from steak, fish, eggs, and chicken. He also likes having fresh vegetables in his meals which fetch his body essential vitamins and minerals.

James has never relied on any kind of food fads to build or maintain his physique. Eating right and training hard have always been his mantra.

James English’s Supplements

It wouldn’t be an exaggeration to say that James’ well-developed physique exudes perfection in all senses.

To maintain such a physique, he also has to ensure that his nutrition plan is perfect. That means it must not be lacking any vital nutrients that the body requires to facilitate muscle recovery and growth.

For that reason, James includes a few supplements in his nutrition plan. James English’s supplements stack includes the following:-

  • Whey protein
  • Creatine
  • BCAA
  • Fat burner
  • Vitamin D

The above-mentioned supplements make James’ nutrition plan an optimal one. By consuming whey protein and BCAA he is able to fetch his body with essential amino acids that promote muscle recovery and growth.

He consumes creatine to enhance his exercise performance. They also contribute to building up muscle mass and strength.

To keep his overall fat percentage low, he relies on having a fat burner. Last but not least, he consumes a vitamin D supplement to keep his bones and muscles healthy.

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Wrapping Up

So that was all about James English’s workout routine and diet plan. Undoubtedly, he happens to be an emerging fitness influencer with his ever-growing follower base.

The stuff which he posts on his social media handles can indeed inspire anyone to adopt a fitness-oriented lifestyle. And you too can do so by relying on the info mentioned in this post.

If you stay consistent with following it, you will certainly be able to take both your physique and fitness levels to newer heights.