Celeb health

Chris Heria Workout Routine & Diet Plan 2021

Chris Heria

Chris Heria is the Founder of The Fitness Program ThenX. His birthday is December 21, 1991, and he was born in Miami, Florida, United States. The fitness event involves an exercise routine that focuses on weights and calisthenics.

Chris Heria is in impressive shape, and he is sponsored by BarStarzz. He has built a huge reputation as a Pro Bar Athlete, Street Exercise champion, and certified personal trainer. Here are the workout routine and diet plan Heria followed to improve his fitness, agility, and strength.

Chris Heria’s Body Measurement (Body Stats)

Talking about Chris Heria’s height and body weight. He stands at a height of 5 ft 9 inches and weighs around 74 kg or 175 lbs. Moreover, he has black hair and blonde eyes.

Age30 years
Height5 ft 9 inches or 175 cm
Weight74 kg or 175 lbs
Chest Size36 inches
Waist Size34 inches
Biceps Size13.5 inches
Eye ColourBlonde
Hair ColourBalck

Chris Heria Workout Routine

Chris Heria generally performs for 6 days a week for 2 to 3 hours. He admires focusing on a lot of stretch and cardio. Stretching is one of the most major parts of his exercise regime, and he always stretches before and after his exercises.

Here is Chris Heria’s exercise routine:-

Chest Workout

Within this chest routine, Chris Heria strikes 5 different workouts.

Here is Chris Heria’s chest routine:-

  1. Weighted Vest Push Up (25 reps)
  2. Weighted Vest Ring Dip (12 reps)
  3. Weighted Vest Push Up with Bar (25 reps)
  4. Weighted Vest Ring Push Up (12 reps)
  5. Weighted Vest Decline Push Up (25 reps)

Back Workout

Within this back routine, Chris Heria performs 6 different workouts with an average of 4 sets and 7 reps.

Here is Chris Heria’s back routine:-

  1. Spiderman Push Up Across (5 reps)
  2. Mountain Climbers (45 seconds)
  3. Plank (45 seconds)
  4. Barbell Deadlift (4 sets, 5 reps)
  5. Bent-Over Row (4 sets, 7 reps)
  6. Pull-up (4 sets until failure)
  7. Single-Arm Dumbbell Row (4 sets, 7 reps)
  8. Barbell Curl (4 sets until failure)
  9. Australian Pull Up (4 sets until failure)

Shoulder Workout

Within this shoulder routine, Chris Heria strikes this shoulder routine by doing 7 different workouts.

Here is Chris Heria’s shoulder routine:-

  1. Single-Arm Pull Up (3 sets, 4 reps)
  2. Tuck Planche Press to Handstand (3 sets, 6 reps)
  3. Barbell Military Press (3 sets, 10 reps)
  4. Tuck Planche Push Up (3 sets, 5 reps)
  5. Handstand to 90 degrees Push Up (3 sets, 5 reps)
  6. Dumbbell Rear Delt Fly (3 sets, 12 reps)
  7. Hand Push Up (3 sets, 8 reps)

Leg Workout

Within this leg routine, Chris Heria performs 8 different workouts with an average of 4 sets and 20 reps.

Here is Chris Heria’s leg routine:-

  1. Jump Squat and Hold (4 sets, 15 reps)
  2. Alternating Lunge and Hold (4 sets, 20 reps)
  3. Sumo Squat (4 sets, 20 reps)
  4. Jumping Jacks (4 sets, 45 seconds)
  5. Calf Raise and Hold (4 sets, 20 reps)
  6. Pistol Squat (4 sets, 8 reps)
  7. Wall Sit (4 sets, 45 seconds)
  8. Box Jump (4 sets, 15 reps)

Arm Workout

Within this arm routine, Chris Heria strikes a total of 6 different workouts.

Here is Chris Heria’s arm routine:-

  1. Pronated Curl (3 sets, 10 reps)
  2. Supinated Curl (3 sets, 10 reps)
  3. Neutral Curl (3 sets, 10 reps)
  4. Overhead Triceps Addition (3 sets, 10 reps)
  5. Laying Dumbbell Addition (3 sets, 10 reps)
  6. Supinated Triceps Kickback (3 sets, 10 reps)

Chris Heria’s Diet Plan

Chris Heria sticks to a clean and strict diet to stay in his finest shape. For breakfast, he generally drinks almond milk and a protein shake. For lunch and dinner, he loves eating turkey combined with different vegetables.

Here is Chris Heria’s diet plan:-

  • Breakfast: Protein shake with one banana, One teaspoon protein powder, Berries, Almond milk
  • Lunch: Sliced Turkey, Salad, vegetable soup
  • Snack: One apple, Almond butter
  • Dinner: Chicken breasts honey, Chili sauce

Here is a complete list of Chris Heria’s Grocery lists:-


  • Ground turkey
  • Chicken breast
  • Salmon
  • Egg
  • Shrimp
  • Turkey bacon


  • Broccoli
  • Asparagus
  • Quinoa
  • Balck beans
  • Spinach
  • Chickpeas


  • Greek Yogurt
  • Bananas
  • Grapes
  • Raspberries
  • Strawberries

Foods he ignores to eat:-

  • Empty-calorie Food
  • Fast Food
  • Junk Food
  • Fried Food
  • Refined Sugar
  • Chemicals
  • Artificial Additives
  • Hydrogenated Oils


Chris Heria uses the following supplements to support fuel his gains:-

  • Whey Protein
  • Fish Oil
  • Pre-Workout
  • BCAA
  • Multivitamin

FAQ about Chris Heria Workout Routine and Diet Plan

How many hours does Chris Heria work out?

Chris Heria usually works out for 6 days a week for 2 to 3 hours. His workout includes Chest, Back, Shoulder, Leg, and Arm.

How many calories does Chris Heria eat a day?

Chris Heria usually eats 3500 calories a day.

Is Chris Heria a certified trainer?

Chris Heria is a self-trained fitness trainer who is a member of a popular workout team named BarStarzz. He is also a Pro Bar Athlete and Certified Personal Trainer, who engage in a bar athlete competition across the country.

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