Jeremy Foster’s Workout Routine and Diet Plan

Jeremy Foster is a young face in the world of bodybuilding and fitness. He hails from Texas, Canada. He is a well-known fitness influencer and model.

Jeremy has always been pretty active on his social media handles. He often posts about his workouts and diets. To guide his audience well, he even likes to give his words of wisdom on exercising and dieting techniques, and supplementation.

Here in this post, we will give you a detailed insight into Jeremy Foster’s workout routine and diet plan that has helped him in creating a decently muscular and aesthetic physique. So without further ado, let’s proceed.

Jeremy Foster's Workout Routine and Diet Plan

Jeremy Foster’s Workout Routine

Jeremy Foster’s workout routine focuses on packing dense muscle mass on his frame along with keeping his body lean and athletic. It incorporates different weight training exercises to serve that purpose.

In order to subject each of his muscle groups to adequate stress, Jeremy prefers hitting them from different angles. He does so by performing a variety of exercises for each of his muscle groups.

Jeremy incorporates both compound and isolation lifts in his exercise routine. The former work on building up his size and strength whereas the latter enhances the overall aesthetics of his physique.

Performing isolation lifts also helps in countering muscle imbalances along with establishing a better mind-muscle connection.

Jeremy hits the gym 6 days a week. In his well-structured workout program, each day of the week is reserved for hitting a particular muscle group.

Jeremy follows the typical bro-split, thus training each muscle group just once a week. Taking into consideration his super intense workout routine, a bro-split happens to be quite ideal for him.

Now let’s have a detailed overview of Jeremy Foster’s workout routine by throwing light on the exercises that he performs for each of his muscle groups:-

Jeremy Foster's Workout Routine

Monday- Back

  • Pull ups- 3 sets of AMRAPs
  • Barbell rows- 3 sets of 10-12 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • T bar rows- 3 sets of 10-12 reps
  • Straight arm cable pushdowns- 3 sets of 10-12 reps
  • Single-arm bent over dumbbell rows- 4 sets of 10 reps

Tuesday- Legs

  • Barbell back squats- 4 sets of 8 reps
  • Leg extensions- 4 sets of 10-12 reps
  • Barbell/dumbbell lunges- 4 sets of 10-12 reps
  • Bulgarian split squat- 4 sets of 10-12 reps
  • Romanian deadlifts- 4 sets of 6-8 reps
  • Lying leg curls- 4 sets of 10-12 reps
  • Calf raises- 4 sets of 10-12 reps

Wednesday- Core

  • Reverse crunches- 3 sets of 10-12 reps
  • Cable crunches- 3 sets of 10-12 reps
  • Seated leg tucks/raises- 3 sets of 10-12 reps
  • Russian twists- 3 sets of 12 reps
  • Side plank- 3 sets of 30 seconds hold on each side
  • Plank- 3 sets of 30 seconds hold

Thursday- Arms

  • Barbell curls- 4 sets of 8-10 reps
  • Preacher curls- 4 sets of 10-12 reps
  • Hammer curls- 4 sets of 10-12 reps
  • Overhead tricep extensions- 4 sets of 8-10 reps
  • Skull crushers- 4 sets of 10-12 reps
  • Tricep kickbacks- 4 sets of 10-12 reps

Friday- Chest

  • Push-ups- 3 sets of AMRAP
  • Barbell bench press- 4 sets of 6-8 reps
  • Incline barbell bench press- 4 sets of 8-12 reps
  • Incline dumbbell bench press- 3 sets of 10-12 reps
  • Machine chest press- 3 sets of 10-12 reps
  • Dumbbell flys- 4 sets of 10-12 reps
  • Pullovers- 3 sets of 10-12 reps

Saturday- Shoulders

  • Arnold press- 3 sets of 8-10 reps
  • Seated dumbbell press- 3 sets of 10-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 10-12 reps
  • Standing upright rows- 3 sets of 10 reps
  • Rear delt flys- 3 sets of 12-15 reps

Sunday- Rest

Jeremy’s weekly day off provides his body with adequate recovery that gets his body ready to go through his intense training sessions after his rest day.

Varying Rep Ranges

Jeremy usually varies the number of reps performed based on the exercises. When it comes to performing heavy compound exercises, he tends to hit around 6-8 reps.

On the contrary, for the isolation exercises Jeremy’s rep range lies somewhere between 8-12 reps.

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Jeremy Foster’s Diet Plan

Jeremy Foster's Diet Plan

Jeremy Foster’s diet plan primarily consists of lean proteins and veggies. It focuses on building up his lean muscle mass without putting on excessive fat on his frame.

Jeremy tends to consume a decent amount of carbs throughout the day as well. This helps him to stay energetic to sustain his intense workouts. But at the same time, he makes it a point that his carb intake is coming from sources of complex carbs only.

Consuming adequate amounts of proteins throughout the day not only helps Jeremy to promote muscle recovery but also assists in keeping his stomach full. This in turn avoids hunger pangs and prevents binge eating.

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

Meal 1- Breakfast

  • Egg whites
  • Spinach
  • Protein bar

Meal 2- Lunch

  • Waffle fries
  • Grilled chicken

Meal 3- Dinner

  • Brown rice
  • Mixed veggies
  • Mongolian beef

Eating as per Training Goals

Jeremy Foster’s diet plan keeps on changing in accordance with his training goals. When he is in the bulking phase, he increases his daily caloric intake significantly. This allows him to put on a decent size on his frame. But at the same time, he ensures to eat clean.

On the contrary, when Jeremy is in his cutting phase, he drops his daily caloric intake. In that phase, his caloric intake comes primarily from sources of lean proteins.

Jeremy Foster’s Supplements

A major share of Jeremy’s daily nutritional intake comes from eating whole food items only. But at the same time, he also relies on a few supplements which makes his nutrition plan a complete one.

Jeremy Foster’s supplements stack includes the following:-

  • Pre-workout
  • Whey protein
  • Fat burner
  • Multivitamin

Jeremy prefers to take a pre-workout supplement before getting started with his intense workout sessions. Doing so gets his energy levels high and also provides him the drive to crush his workouts.

He consumes whey protein to fuel his muscles with additional amounts of protein that facilitate muscle recovery leading to growth.

When Jeremy is required to look sharper and more defined, he prefers having a fat burner.

He also takes a multivitamin supplement to fetch his body all the micronutrients.

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Final Thoughts

With his immense love and dedication for the sport of bodybuilding, Jeremy has achieved a lot at such a young age. But he is still hungry to achieve a lot more.

We expect that the info mentioned in this post would have motivated you as well to get started with your fitness journey. You can certainly consider Jeremy Foster’s workout routine and diet plan as a reference point on the basis of which you can structure your fitness regime.

But to gain the best out of it you would have to show great dedication towards following it with consistency just like Jeremy.