Celeb health

Charles Poliquin Diet And Workout Routine

Charles Poliquin was born on 5th March 1961 in Ottawa, Ontario, Canada. He has done a master’s degree in Exercise Physiology. He began to start strength training at an early age. Poliquin used to work as a strength coach while he was in school in Canada. He published articles in peer-reviewed journals of exercise science and strength and conditioning. Poliquin died on 26th September 2018. He died at the age of 57. The reason for his death has not been made public.   

Date of BirthMarch 5, 1961
Date of DeathSeptember 26, 2018
Place of BirthOttawa
ProfessionCanadian Author

A weightlifting website on a tribute to Poliquin onto which he was a contributor indicated that he died of a heart attack.

Poliquin’s Body stats

weight185 lbs
waistNot available
HipNot available

Charles Poliquin Diet Plan

Moderate Meals For Maximum Gains

Poliquin suggested that we should take 5-6 smaller meals for better nutrient absorption. It means we should eat 4 oz. of meat every couple of hours rather than a 12 oz. steak twice a day.

 Exact Diet plan

  • Meal Sizes
  •  Food Quality
  • Avoiding Junk And Toxins

some of his diets include:

  • Low Carbs: 20%
  • Medium Fat: 30%
  • High Protein: 50%

Load Up On Protein

Poliquin has his athletes eat plenty of protein. It helps to build muscle, and burn fat . The body uses more energy during this (to process protein.)

What to Eat

  • Whole foods
  • Meat
  • Fruit
  • Vegetables
  • Whole grains
  • Whey protein

What to Avoid

  • Junk food
  • Processed sugar
  • Diet soda
  • Refined foods
  • Chemical additives
  • Artificial ingredients

Some supplements he takes:

  • BCAAs

These are a small set of amino acids that plays a great role in muscle protein synthesis.

  • Magnesium and Zinc
  • Omega-3s

Poliquin’s workout routine

Day 1: Chest & Back

  • 10 to 15 minutes warm-up (5 sets of 8, 8, 7, 6, 5 reps)30 to 60 seconds.
  • Standard bench press (5 sets of 8, 8, 7, 6, 5 reps)30 to 60 seconds.
  • Incline dumbbell bench press (5 sets of 8, 8, 7, 6, 5 reps)30 to 60 seconds.
  • Weighted wide-grip pull-ups (5 sets of 8 reps)30 to 60 seconds.
  • Barbell Row (5 sets of 8, 8, 7, 6, 5 reps)30 to 60 seconds.

Day 2: Rest

While you won’t be lifting weights, you can still remain active and go for walks, and do some stretching. You should also do some foam rolling massage to your muscles. This is proven to be the best way to help with muscle soreness.

Day 3: Arms & Shoulders

You should mix up the reps a bit which will mean picking up some heavier free weights between sets.

  • 0 to 15 minutes warm-up
  • (5 sets of 8 reps)Weighted close-grip chin-ups
  • (5 sets of 8, 8, 7, 6, 5 reps)Overhead cable triceps extensions
  • (5 sets of 8, 8, 7, 6, 5 reps)Concentration curls
  • (5 sets of 8, 8, 7, 6, 5 reps)Front raises
  • (5 sets of 8, 8, 7, 6, 5 reps)Lat pulldown

Day 4: Rest

Take a rest sufficiently. Our body needs some amount of rest to stay healthy . We should take a similar approach to day 3 and focus on going for walks, stretching, and some foam rolling.

Day 5: Legs

These exercises are highly targeted to our legs.

  • 10 to 15 minutes warm-up
  • (5 sets of 8, 8, 7, 6, 5 reps)Squats
  •  Leg curls
  •  Leg press
  •  Dumbbell lunges
  •  Calf raises

These all should be done (5 sets of 8, 8, 7, 6, 5 reps)

Day 6: Cardio

The two exercises very important are an elliptical trainer and a rowing machine. This helps to engage the whole body, including our core muscles, and it will help us to reach higher cardiovascular activity than we would from just running.

Day 7: Rest

You can consider this day as an enjoyable day. This is an active rest day .so you can go for hikes or a few short walks to loosen the stiffness in your muscles.

This is all about his workout routine.


Charles Poliquin aka was the  ‘Strength Sensei’ . He was born in the French-speaking part of Ontario, Canada. He was very disciplined all the time. He use to do martial arts in his youth.  He was the 2nd youngest child in Canada to earn a black belt at age 14.