KJ Apa’s Workout Routine and Diet Plan

Lean and muscular male physiques have always been in trend. Numerous movie stars sport such physiques, and the name of KJ Apa has been a new addition to the list of such stars.

KJ Apa rose to fame by starring in the famous web series Riverdale. His character Archie Andrews was appreciated a lot by his massive fanbase.

But it wasn’t just his acting performance that grabbed numerous eyeballs towards him. The lean and ripped physique that he sported in Riverdale was also admired by many.

So let’s get to know in detail how Apa made such an aesthetic physique by having a detailed insight into KJ Apa’s workout routine and diet plan.

KJ Apa's Workout Routine and Diet Plan
DFree / Bigstockphoto.com

KJ Apa’s Workout Principles

KJ Apa’s workout plan is all about training the body optimally. It aims to enhance his overall strength, muscularity, and cardiovascular endurance.

Being quite disciplined in following a healthy lifestyle, Apa seldom skips his training sessions. So even on days when he doesn’t have access to a gym, he relies on indulging in some form of physical activity to stay in shape.

KJ Apa’s Workout Routine

The physique that KJ Apa sported in Riverdale exuded perfection in every sense. It was lean, muscular, and ripped and gave him a persona that drastically increased his fan base.

KJ Apa’s workout routine primarily consists of resistance/weight training, cardio (HIIT), and MMA.

The resistance training part of Apa’s training program is not just confined to the use of free weights. He also likes relying on bodyweight exercises like pushups, chin-ups, inverted rows, etc., that enhance his core strength.

KJ Apa has always been quite serious about his training goals and ensures to hit the gym 5-6 days a week without fail. KJ Apa trains under the supervision of his personal trainer Alex Fine.

Now let’s throw some light on KJ Apa’s weekly workout routine:-

KJ Apa's Workout Routine

Monday- Chest & Triceps


  • Stretching
  • Cardio- 20 minutes (HIIT: 1 minute on/1 minute off)


  • Barbell bench press- 5 sets of 10, 8, 5, 3, 1 reps
  • Incline dumbbell press- 3 sets of 10-12 reps
  • Parallel bar dips- 3 sets of AMRAP
  • Incline cable fly- 3 sets of 12-15 reps
  • Chest front raises- 3 sets of 10-12 reps
  • Cable pushdowns- 3 sets of 12-15 reps
  • Skull crushers- 3 sets of 12 reps

Tuesday- MMA, cardio, and brief weight training

  • MMA drills
  • HIIT on bike/treadmill for 20 minutes (1 minute on/1 minute off)
    • Sprinting on treadmill- 6-9 mph, recover 2.5-3.3 mph
    • Stationary bike- 1 min RPMs 100+ at a level of 7-10, then 50 rpm level 3-5
  • Dumbbell swing/burpee- Alternating between the two (doing 1 rep, then 2 reps, etc. up to 10 and then going back down to 1)

Wednesday- Back & Biceps


  • Stretching
  • Cardio- 20 minutes (HIIT: 1 minute on/1 minute off)


  • Deadlifts- 5 sets of 10, 8, 5, 3, 3 reps
  • Wide-grip pull-ups- 3 sets of AMRAP
  • Lat pulldowns- 3 sets of 10-12 reps
  • Seated cable rows- 3 sets of 12-15 reps
  • Dumbbell curls- 3 sets of 12-15 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

Thursday- Same as Tuesday

Friday- Legs & Shoulders


  • Stretching
  • 800 m jog


  • Back squat- 5 sets of 10, 8, 5, 3, 3 reps
  • Leg press- 3 sets of 10-12 reps
  • Lying leg curls- 3 sets of 10-12 reps
  • Calf raises- 3 sets of 15 reps
  • Military press- 5 sets of 10, 8, 5, 3, 3 reps
  • Arnold press- 3 sets of 10-12 reps

Saturday & Sunday- Rest

Focusing on the chest and shoulders

When it comes to prepping up for a movie role, KJ Apa has to build a physique that looks great on screen. To serve that purpose, he focuses more on developing his upper body muscles, especially his chest and shoulders.

Well-developed chest and shoulders make his upper body appear wider as well as aesthetic. And this, in turn, gives his body a masculine appeal.

Pushing to limits

To ensure that Apa gains the most out of his training sessions, his trainer makes him work out like a freak. He always makes it a point that in each of the working sets, Apa goes to failure; after all, that’s what facilitates strength and hypertrophy gains.

At times Apa even trains twice a day, and each of his training sessions lasts for about 90 minutes. So if you too want to build a body like that of KJ Apa don’t shy away from training like a freak.

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KJ Apa’s Diet Plan

KJ Apa's Diet Plan
DFree / Bigstockphoto.com

Building a lean, muscular, and ripped body isn’t just the result of intense training sessions. One also has to take good care of his eating habits. And KJ Apa is no different in this regard.

KJ Apa’s diet plan has always been in accordance with his training goals. It has plenty of whole food items such as eggs, meats, chicken, fish, vegetables, leafy greens, and fruits.

To make his body look more muscular and ripped, he keeps the carb content of his diet plan extremely low. Usually, he consumes no more than 50 grams of carbs per day.

Talking about the other macros, KJ Apa’s diet plan has high amounts of protein and medium-low amounts of fats. Being on a low-carb diet, Apa also has to ensure that his body is adequately hydrated. And for that reason, he drinks plenty of water throughout the day.

KJ Apa’s meal plan consists of 3 major meals. Let’s get to know what all food items are included in each of them:-

Meal 1- Breakfast

  • Eggs
  • Coffee

Meal 2- Lunch

  • Vegetables
  • Chicken

Meal 3- Dinner

  • Fish
  • Leafy greens


To avoid hunger pangs, KJ Apa likes to include a few snacks in his meal plan. His favorite food that he eats as a snack is a watermelon which he often munches in between his major meals.

Talking about his love for watermelons, he claims,

‘Watermelon…it’s always been my favorite. It’s a great little snack. It’s 90% water, I think.’

Cheat meals

When Apa is in the mood to satisfy his taste buds, he resorts to eating some carbs. He loves having sugary cereals as a part of his cheat meals.

But at the same time, he stays away from consuming food items that are excessively fried or processed or have chemical additives or refined sugar in them.

KJ Apa’s Supplements

Being quite serious about keeping his body in tip-top condition almost all the time, KJ Apa has to ensure that his nutrition plan is a perfect one. And for that reason, he doesn’t shy away from adding certain supplements to it.

KJ Apa’s supplements stack consists of the following:-

  • Whey protein
  • Omega-3
  • Greens supplements
  • Probiotics
  • Multivitamins

The above-mentioned supplements make up for the nutritional deficiencies that often gets arised when one depends only on consuming whole food items.

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Final Words

Building a physique like KJ Apa requires one to be immensely disciplined with following a well-structured workout routine and diet plan. And if you commit to doing so, you will certainly be able to build a well-developed physique over time.

Just make sure to modify them as per your training experience. If you consider taking the assistance of an experienced trainer that would also let you gain the most out of your fitness regime.