Brian Decosta Workout Routine & Diet Plan 2023

Brian Decosta is a well-known Professional Bodybuilder, Entrepreneur, Fitness Coach, and YouTuber. His birthday is July 22, 1991, and he was born and raised in Arlington, VA. He is one of the well-known and trending celebs who is popular for being a Fitness Instructor.

Brian has had lot of interest in fitness and bodybuilding activity since he was 18. He aged with playing soccer and running tracks. As a teenager, he transforms his body into an incredible shape. Here are the workout routine and diet plan Decosta followed to enhance his fitness, agility, timing, and strength.

Brian Decosta’s Body Measurement (Body Stats)

Talking about Brian Decosta’s height and body weight, he stands at 5 ft 10 inches and weighs around 92 kg or 203 lbs.

Brian Decosta Workout Routine

Before starting, Brian Decosta’s workout schedule, 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 stretching your muscles out. This will support you to do injury-free workouts or exercises.

Here is Brian Decosta’s workout routine:-

Shoulder Workout

Within this routine, Brian Decosta performs a shoulder routine by doing a total of 7 different workouts.

Here is Brian Decosta’s shoulder routine:-

1. Dumbbell shoulder press (3 sets, 10 to 12 reps)
2. Dumbbell shoulder press (3 sets, 10 to 12 reps)
3. Plate shoulder rotations (3 sets, 10 to 12 reps)
4. Kettlebell upright row (3 sets, 10 to 12 reps)
5. Seated cable face pull (superset) with curl to lateral raise (3 sets, 10 to 12 reps)
6. Single-arm explosive press (4 sets, 10 to 12 reps)
7. Push-up (superset) with triceps pushdown with rope (3 sets, 10 to 12 reps)

Chest Workout

Within this routine, Brian Decosta performs a chest routine by doing a total of 6 different workouts.

Here is Brian Decosta’s chest routine:-

1. Incline dumbbell bench press (3 sets, 10 to 12 reps)
2. Floor dumbbell fly (4 sets, 12 to 15 reps)
3. Plate press (4 sets, 12 to 15 reps)
4. Cable chest fly (5 sets, 12 to 15 reps)
5. UVC raise (4 sets, 12 to 15 reps)
6. Twisting push-up (3 sets, 12 to 15 reps)

Back Workout

Within this routine, Brian Decosta performs a back routine by doing a total of 6 different workouts.

Here is Brian Decosta’s back routine:-

1. Wide grip pulldown (3 sets, 12 to 15 reps)
2. Kneeling v-bar pull-down (3 sets, 12 to 15 reps)
3. Kneeling dumbbell row (3 sets, 12 to 15 reps)
4. Rope pulldown (3 sets, 12 to 15 reps)
5. Rear delt fly (3 sets, 12 to 15 reps)
6. Dumbbell shrug v

Arm Workout

Within this routine, Brian Decosta performs an arm routine by doing a total of 7 different workouts.

Here is Brian Decosta’s arm routine:-

1. Triceps straight bar pushdown (3 sets, 15 reps)
2. Cable curl with rope (3 sets, 15 reps)
3. Overhead cable triceps extension (3 sets, 8 reps)
4. Double plate curl (3 sets, 15 reps)
5. Reverse curl with a straight bar (3 sets, 15 reps)
6. EZ bar overhead triceps extension (3 sets, 25 reps)
7. Skull crusher (3 sets, 15 reps)

Leg Workout

Within this routine, Brian Decosta performs a leg routine by doing a total of 8 different workouts.

Here is Brian Decosta’s leg routine:-

1. Barbell squat (3 sets, 8 reps)
2. Hack squat machine (3 sets, 15 reps)
3. Goblet squat (3 sets, 10 reps)
4. Leg extension (3 sets, 20 reps)
5. Dumbbell squat (3 sets, 15 reps)
6. Dumbbell Romanian deadlift (3 sets, 20 reps)
7. Glute kickback machine (3 sets, 20 reps)
8. Calf raise machine (3 sets, 20 reps)

Brian Decosta’s Diet Plan

Brian Decosta follows a clean and healthy diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Mixed vegetables, a Chipotle steak bowl with double veggies, Spicy roasted chicken with carrots, Tomatoes, Egg whites, Spinach, Oatmeal, Banana, Blueberries, Ground beef, White rice, Beans, Grilled peppers and 2 tortillas.

Here is Brian Decosta’s diet plan:-

• 1st Meal: Buffalo chicken bowl with rice and mixed vegetables
• 2nd Meal: Chipotle steak bowl with double veggies
• 3rd Meal: Spicy roasted chicken with carrots, tomatoes
• 4th Meal: Egg whites, spinach, oatmeal, banana, and blueberries
• 5th Meal: Ground beef, white rice, beans, grilled peppers, and 2 tortillas

FAQ Regarding Brian Decosta

How many hours a day does Brian Decosta work out?

• Brian Decosta usually works out 3 to 4 hours a day. His workout includes Shoulder, Chest, Back, Arm, and Leg.

What does Brian Decosta eat in a day?

• Brian Decosta usually eats 5 to 6 meals a day. His diet consists of Mixed vegetables, a Chipotle steak bowl with double veggies, Spicy roasted chicken with carrots, Tomatoes, Egg whites, Spinach, Oatmeal, Banana, Blueberries, Ground beef, White rice, Beans, Grilled peppers, and 2 tortillas.

How much is Brian Decosta’s net worth?

• Brian Decosta is a well-known Professional Bodybuilder, Entrepreneur, Fitness Coach, and Youtuber who has a net worth of 1.5 million dollars.

Also, read Felipe Franco Workout Routine & Diet Plan.