Fraser Wilson Workout Routine & Diet Plan 2023

Fraser Wilson is an Australian Bodybuilder, Personal Trainer, and Fitness Influencer. His birthday is November 12, 1996, and he was born and raised in Melbourne, Australia. He runs his own YouTube Channel, where he regularly shares fitness and nutrition advice to over 1 million subscribers.

Fraser Wilson started gym and gaining muscle and weight at the age of 17. He follows his diet plan and workout routine very strictly. Here are the Fraser Wilson workout routine and diet plan followed to enhance his fitness, agility, timing, and power.

Fraser Wilson’s Body Measurement (Body Stats)

Talking about Fraser Wilson’s height and body weight, he stands at 5 ft 9 inches and weighs around 72 kg or 158 lbs. Moreover, Wilson has black hair and black eyes.

Fraser Wilson Workout Routine

Before starting, Fraser Wilson’s workout plan, make sure you stay hydrated during the workout by drinking lots of water or energy drinks. And don’t forget to warm-up exercise and make sure to cool down by stretching your muscles out.

Here is Fraser Wilson’s workout routine:-

Chest Workout

Within this routine, Fraser Wilson performs a chest routine by doing a total of 5 different workouts.

Here is Fraser Wilson’s chest routine:-

1. Incline Dumbbell Bench Press (4 sets of 8 to 12 reps)
2. Flat Barbell Bench Press (4 sets of 8 to 12 reps)
3. Incline Barbell Smith Machine Bench Press (4 sets of 10 to 12 reps)
4. Standing Cable Cross Over (4 sets of 10 to 15 reps)
5. Body Weight Push Up (4 sets, Until Failure)

Back Workout

Within this routine, Fraser Wilson performs a back routine by doing a total of 6 different workouts.

Here is  Fraser Wilson’s back routine:-

1. Body Weight Pull Up (4 sets of 10 to 15 reps)
2. Seated Cable Pull Down (4 sets of 10 to 15 reps)
3. T-Bar Row (4 sets of 8 to 12 reps)
4. Bent-Over Cable Pull Down (4 sets of 10 to 15 reps)
5. Kneeling Single Arm Cable Row (4 sets of 10 to 15 reps)
6. Barbell Rack Pull (4 sets of 8 to 12 reps)

Shoulder Workout

Within this routine, Fraser Wilson performs a shoulder routine by doing a total of 6 different workouts.

Here is Fraser Wilson’s shoulder routine:-

1. Seated Dumbbell Overhead Press (4 sets of 8 to 12 reps)
2. Seated Smith Machine Overhead Press (4 sets of 8 to 12 reps)
3. Standing Dumbbell Lateral Raise (4 sets of 10 to 15 reps)
4. Standing Alternating Dumbbell Front Raise (4 sets of 10 to 15 reps)
5. Cable Face Pull (4 sets of 10 to 15 reps)
6. Reverse Pec Deck Machine (4 sets of 10 to 15 reps)

Leg Workout

Within this routine, Fraser Wilson performs a leg routine by doing a total of 9 different workouts.

Here is Fraser Wilson’s leg routine:-

1. Seated Leg Extension (4 sets of 10 to 15 reps)
2. Walking Barbell Lunge (4 sets of 10 to 15 reps)
3. Dumbbell Goblet Squat (4 sets of 10 to 12 reps)
4. Leg Press (4 sets of 10 to 15 reps)
5. Lying Hamstring Curl (4 sets of 8 to 10 reps)
6. Seated Hamstrings Curl (4 sets of 10 to 15 reps)
7. Glute Cable Pull with Rope (4 sets of 10 to 15 reps)
8. Abductor Machine (4 sets of 10 to 15 reps)
9. Standing Calf Raise Machine (10 sets of 10 to 15 reps)

Arm Workout

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

Here is Fraser Wilson’s arm routine:-

1. Cable Triceps Push Down (3 sets of 10 to 15 reps)
2. Seated Dumbbell Curl (3 sets of 10 to 15 reps)
3. Dip Machine (3 sets of 10 to 15 reps)
4. Standing Barbell Curl (3 sets of 10 to 15 reps)
5. Single Arm Cable Triceps Extension (3 sets of 10 to 15 reps)
6. Single Arm Machine Preacher Curl (3 sets of 10 to 15 reps)
7. EZ-Bar Skull Crusher (3 sets of 10 to 15 reps)

This is all about Fraser Wilson workout.

Fraser Wilson’s Diet Plan

Fraser Wilson follows a well-balanced diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Whole eggs, Basmati rice, Kale, Whey protein, Almond milk, Berries, Chicken breast, Sweet potato, Spinach, Peanut butter, Lean beef, etc.

Here is Fraser Wilson’s diet plan:-

• 1st Meal: 3 Whole eggs, 250 gm Basmati Rice, and Kale
• 2nd Meal: 1 scoop of Whey protein, 1 cup of Almond milk, and 200 gm of Berries
• 3rd Meal: 100 gm Chicken breast, Sweet potato, Spinach, and 30 gm Peanut butter
• 4th Meal: 100 gm Lean beef, 125 gm Lentils Pasta, and Kale
• 5th Meal: Salad, Tuna, 70 gm Avocado, and Spinach

FAQ Regarding Fraser Wilson

How many hours a day does Fraser Wilson work out?

• Fraser Wilson usually works out for 3 hours a day. His workout includes Chest, Arm, Shoulder, Back, Leg, and Arm.

How many calories does Fraser Wilson eat a day?

• Fraser Wilson usually eats 3.9k calories a day.

How much is Fraser Wilson’s net worth?

• Fraser Wilson is an Australian Bodybuilder, Personal Trainer, and Fitness Influencer who has a net worth of 16 million dollars.