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Andre Ferguson Workout Routine and Diet Plan 2021

Andre Ferguson

Andre Ferguson is an American IFBB Professional Bodybuilder, Fitness Competitor, and Fitness Model. His birthday is May 18, 1982, and he was born and raised in New York, United States. He won his first competition in 2013, named the NPC Eastern USA competition. He follows his diet and workout plan very strictly for his powerful body. Here are the workout routine and diet plan Ferguson followed to enhance his fitness, agility, timing, and strength.

Andre Ferguson’s Body Measurement (Body Stats)

Talking about Andre Ferguson’s height and body weight, he stands at 5 ft 9 inches and weighs around 88 kg or 195 lbs. Moreover, Ferguson has brown hair and black eyes.

Age39 years
Height176 cm (5’9″) or 1.76 m
Weight88 kg or 195 lbs
Hair ColorBrown
Eye ColorBlack
Shoe Size10 (US)
NationalityAmerican
ProfessionProfessional Bodybuilder, Fitness Competitor, and Fitness Model

Andre Ferguson Workout Routine

What is Andre Ferguson Workout Routine? Before starting, Andre Ferguson’s workout routine, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up workouts and make sure to cool down by extending your muscles out. This will support you to perform injury-free workouts or exercises.

Here is Andre Ferguson’s workout routine:-

Workout Spilt

  • Monday: Back and Calves
  • Tuesday: Chest and  Abs
  • Wednesday: Hamstrings
  • Thursday: Shoulder and Abs
  • Friday: Quads
  • Saturday: Rest
  • Sunday: Rest

Monday: Back and Calves

On Monday, Andre Ferguson performs a back and calves routine by doing 9 different workouts.

Here is Andre Ferguson’s back and calves routine:-

  1. Wide Grip Pull-Ups (2 sets of 8 reps)
  2. Weighted Wide Grip Pull-Ups (2 sets of 8 reps)
  3. Pull-Ups (3 sets of 8 reps)
  4. Chin-Ups (3 sets of 8 reps)
  5. Wide Grip Cable Row (3 sets of 8 reps)
  6. Wide Grip Bent-Over Barbell Row (3 sets of 8 reps)
  7. T-Bar Row (3 sets of 8 reps)
  8. Dumbbell Back Fly (3 sets of 8 reps)
  9. Cable Back Fly (3 sets of 8 reps)

Tuesday: Chest and Abs

On Tuesday, Andre Ferguson performs a chest and abs routine by doing 6 different workouts.

Here is Andre Ferguson’s chest and abs routine:-

  1. Incline Dumbbell Chest Press (4 sets of 8 to 10 reps)
  2. Incline Smith Machine Chest Press (6 sets of 8 to 10 reps)
  3. Seated Incline Cable Chest Fly (5 sets of 8 to 10 reps)
  4. Standing Cable Fly into Push-Ups (9 sets of 8 to 10 reps)
  5. Flat Bench Barbell Press into Push-Ups on Medicine Ball (3 sets of 20 to 30 reps)
  6. Wide Elbow Dips (3 sets of 6 to 8 reps)

Wednesday: Hamstrings

On Wednesday, Andre Ferguson performs a hamstrings routine by doing 10 different workouts.

Here is Andre Ferguson’s hamstrings routine:-

  1. Bike (Warm-Up: 5-minute)
  2. Leg Extension (3 sets of 12 to 15 reps)
  3. Leg Press (6 sets of 12 to 15 reps)
  4. Single-Leg Press (2 sets of 12 to 15 reps)
  5. Stiff Leg Dead Lift (3 sets of 12 to 15 reps)
  6. Single-Leg Barbell Step Ups (4 sets of 12 to 15 reps)
  7. Good Mornings (3 sets of 12 to 15 reps)
  8. Walking Lunges (4 sets of 12 to 15 reps)
  9. Smith Machine Lunges (4 sets of 12 to 15 reps)
  10. Leg Curl (6 sets of 12 to 15 reps)

Thursday: Shoulder and Abs

On Thursday, he performs a shoulder and abs routine by doing 4 different workouts.

Here is Andre Ferguson’s shoulder and abs routine:-

  1. Shoulder Dumbbell Press (3 sets of 10 reps)
  2. Lateral Dumbbell Shoulder Press (3 sets of 10 reps)
  3. Seated Bent-Over Rear Laterals (3 sets of 10 reps)
  4. Abs Circuit (20-minute)

Friday: Quads

On Friday, he performs a quads routine by doing 10 different workouts.

Here is Andre Ferguson’s quads routine:-

  1. Bike (Warm-Up: 20-minute)
  2. Heavy Leg Extensions (3 sets of 8 reps)
  3. Leg Extensions (3 sets of 13 reps)
  4. Leg Press (5 sets of 30 to 40 reps)
  5. Single-Leg Press (3 sets of 10 reps)
  6. Incline Leg Press (4 sets of 8 reps)
  7. Vertical Press-Smith Machine (3 sets of 30 reps)
  8. Leg Extensions (2 sets of 20 reps)
  9. Single-Leg Extensions (3 sets of 10 to 12 reps)
  10. Leg Extension (3 sets of 8 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Andre Ferguson rests and recovers.

Andre Ferguson’s Diet Plan

Andre Ferguson follows a clean and healthy diet plan. He usually eats 7 meals a day, and his diet consists of Egg whites, Oats, Chicken Breast, Brown Rice, Vegetables, Sweet Potatoes, Ground Turkey, etc.

Here is Andre Ferguson’s diet plan:-

  • 1st Meal: Half Cup Egg Whites, 1 Cup Oats
  • 2nd Meal: 8 Ounces Chicken Breast, 1 cup Brown Rice, 5 Ounces Vegetables
  • 3rd Meal: 8 Ounces Tilapia, 8 Ounces Sweet Potatoes, 5 Ounces Vegetables
  • 4th Meal: 8 Ounces Ground Turkey, 8 Ounces Sweet Potato, 5 Ounces Asparagus
  • 5th Meal: 8 Ounces Top Sirloin, 1 Cup Oatmeal or Rice
  • 6th Meal: 8 Ounces Tilapia, 5 Ounces Asparagus
  • 7th Meal: 40 Almonds

FAQ Regarding Andre Ferguson

What does Andre Ferguson eat in a day?

Andre Ferguson usually eats 7 meals a day. His diet consists of Egg whites, Oats, Chicken Breast, Brown Rice, Vegetables, Sweet Potatoes, Ground Turkey, etc.

How much is Andre Ferguson’s net worth?

Andre Ferguson is an American IFBB Professional Bodybuilder, Fitness Competitor, and Fitness Model who has a net worth of 1 million dollars.

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