Celeb health

Gerardo Gabriel Workout Routine And Diet Plan

Gerardo Gabriel Workout

Gerardo Gabriel is best known for being an NPC Champion, a US Marine, and a fitness model. Gabriel started getting in shape after he went through a hard breakup. He started lifting weights as a way to channel his energy and keep his mind on one thing.

Gabriel’s career as a fitness model and a role model for people all over the world has gone from strength to strength since then. Gabriel played football when he was younger, and because he was so good at it, he was able to visit many states in the Mexican republic.

When he was in the U.S. Marine Corps in 2009, he began lifting weights. After a bad breakup, he went to the gym to boost his confidence and get his mind back on track.

We’ll talk about Gerardo Gabriel workout, diet, and supplements in this article:

What We Know Now

  • Height: 170 cm – 5’7″
  • Weight: 79.4 kg – 83.9 kg – 175 – 185 pounds
  • Age: 32 years
  • Birthdate: July 27, 1990
  • Accolades: Musclemania Men’s Physique Champion, Winner, 2014

Also, read Haddy Abdel’s Workout Routine And Diet Plan.

Workout Principles

After a bad breakup, Gerardo Gabriel began going to the gym. Gabriel started going to the gym to get rid of his anger. He had gained 7 pounds by the end of the first month. When he saw the results, he was hooked. If he had to choose just three exercises, they would be incline bench presses, squats, and shoulder presses.

The inclined bench press helps you build a stronger chest. Squats help you get stronger all over, and shoulder presses help you get great shoulders that are strong.

Gerardo Gabriel Workout

Gerardo Gabriel Workout Routine

Gerardo Gabriel’s favorite way to get his heart rate up is to play basketball. Gabriel also likes to run on a treadmill for 15–20 minutes to get his heart rate up to 125–135 beats per minute.

After many years of training, he has built up a body that is strong enough to handle a lot of sets and reps. He says that what drives him is wanting to get bigger and stronger than he was the day before. His workout plan includes a six-day-a-week plan. He usually does 10 to 15 reps, and he tries to make sure that the muscle is tired by the 12th rep.

Here is Gerardo Gabriel workout routine:

Monday: Chest and Triceps

On Mondays, Gerardo Gabriel works on his chest and triceps by doing 7 different exercises for an average of 5 sets each.

Here is what Gerardo Gabriel does to work his chest and triceps:

  • Flat Bench (3 sets, 10 reps)
  • Fly’s Cable (5 sets, 15 reps)
  • Incline Dumbbell Press (3 sets, 12 reps)
  • The Dumbbell Fly (5 sets, 12 reps)
  • Pushdowns on the triceps (5 sets, 12 reps)
  • Skull Crushers (5 sets, 12 reps)
  • Tricep Dips (3 sets, 12 reps)

Tuesday: Back and Biceps

Gabriel works out his back and biceps with a total of 9 exercises on Tuesday.

Here’s how Gerardo Gabriel works his back and biceps:

  • Pull-Ups (5 sets, 20 reps)
  • Rows with T-Bars (3 sets, 8 reps)
  • The Lat Pull Down (6 sets, 15 reps)
  • Bent Over Rows (3 sets, 10 reps)
  • Deadlifts (4 sets, 20 reps)
  • Hammer Curls (3 sets, 12 reps)
  • Barbell Curls (3 sets, 12 reps)
  • Cable Bar Curls (3 sets, 12 reps)
  • EZ Bar Curls (3 sets, 12 reps)

Wednesday: Shoulders and Abs

Gabriel works on his shoulders and abs by doing 8 different exercises on Wednesday.

Here’s how Gerardo Gabriel works his shoulders and abs:

  • Lateral Raise Dumbbell (5 sets, 25 reps)
  • Dumbbell Press While Sitting (4 sets, 12 reps)
  • Standing Barbell Press (3 sets, 20 reps)
  • Bent Over Rear Delt Raises (3 sets, 25 reps)
  • Front Dumbbell Raises (2 sets, 25 reps)
  • Leg lifts with twists while hanging (7 sets, 8-10 reps)
  • The crunch (5 sets, 20 reps)
  • Sit-ups with a weighted cable (3 sets, 20 reps)

Thursday: Legs and Calves

On Thursday, Gerardo Gabriel does a routine for his legs and calves. He does an average of 3 sets of 8 different exercises.

Here is what Gerardo Gabriel does for his legs and calves:

  • Leg Extensions (5 sets, 25 reps)
  • Squats (6 sets, 15 reps)
  • Leg Press (4 sets, 8 reps)
  • Barbell Lunges (2 sets, 25 Meters)
  • Leg Curls from a Seat (3 sets, 15 reps)
  • Calf Raises Its Seat (3 sets, 25 reps)
  • Calf stands up (3 sets, 15 reps)
  • Smith Machine (2 sets, 25 reps)

Friday, Saturday, and Sunday- Rest Day

Friday, Saturday, and Sunday are his days off.

Gerardo Gabriel Diet

Gerardo Gabriel Diet

Gerardo Gabriel likes to keep things simple, and he eats about 2g of protein per pound of muscle. He gets most of his protein from chicken, but he also likes rice and sweet potatoes. Gerardo likes to keep things simple because it’s easier to make, and he said that his metabolism works quickly. He usually eats pretty freely, letting himself have one or two cheat meals a week.

Here is Gerardo Gabriel’s diet:


  • Eggs
  • Oatmeal


  • Protein Shake


  • Cheese Burger


  • Chicken Breast
  • Spinach
  • White Rice


  • Protein Bar


Gerardo Gabriel’s gains are helped by the following supplements:

  • Protein Shakes
  • Protein Bars

Also, read Anthony Mantello Workout Routine And Diet Plan.


Gerardo Gabriel has a perfect body, and he has won a lot of fitness competitions. He has gotten bodybuilding fans all over the world to notice him because he looks so good. In the bodybuilding world, he won a lot of awards in a short amount of time.

He became famous in the fitness world by using bodybuilding as a way to get away and focus his energy on something good. Gerardo shows us that we shouldn’t let life’s problems bring us down.

Last Updated on July 28, 2023 by anup