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Hunter Labrada Workout Routine & Diet Plan

Hunter Labrada

Hunter Labrada is an American professional bodybuilder and fitness trainer. He is in the IFBB and is the son of Lee Labrada, who is in the IFBB Hall of Fame. Hunter Labrada got his Pro card at the 2018 NPC National Championships. Since then, he has been competing in bodybuilding events and doing well.

We did a lot of research on Hunter’s diet and workout routine, but this article is not his exact workout routine. Based on interviews, his comments, and information from trainers, it gives a general idea of what he does to train for a bodybuilding competition.

Here is the workout plan for Hunter Labrada:

What We Know Now

  • Height:‎ 5’9″
  • Weight: between 235 and 245 pounds
  • Age: 29
  • Birthdate: May 17, 1992
  • Accolades: 2020 IFBB Tampa Pro champion, 2021 IFBB Chicago Pro champion, 2021 IFBB Mr. Olympia 4th place

Workout Principles

Hunter Labrada has been an IFBB bodybuilder since 2018 and he’s hard at work, establishing himself as a serious competitor. Labrada tells bodybuilders to pay attention to what their bodies are telling them at the gym. “You cause tears and trauma on a microscopic level,” he says. “This breaks down the valuable muscles you have worked so hard to build.”

Hunter’s bodybuilding workouts are like therapy for him, and he loves competing with himself as he tries to get stronger in every part of his body. “Are you going to do better this time than you did last time? ”

Hunter Labrada Workout Routine

Hunter Labrada workout changes are based on how many reps he does for each muscle group. He does between 12 and 15 reps for the bigger muscle groups and 8 to 10 reps for the smaller muscle groups.

Hunter Labrada’s main goal every day as a competitive bodybuilder is to avoid severe injuries while putting muscle growth first.

Monday – Chest, shoulders, triceps

Monday’s workout focuses on the chest and upper body, and it ends with a triceps burner:

  • Incline dumbbell press (5 sets, 12 reps)
  • Flat dumbbell fly (4 sets, 10 reps)
  • Hammer press on an angle (4 sets, 8 reps)
  • Cable fly (4 sets, 15 reps)
  • Dumbbell pullovers (4 sets, 10 reps)
  • Side lateral (4 sets, 15 reps)
  • Rear delt lateral (4 sets, 15 reps)
  • Dips with weights (4 sets, rep til failure)
  • Skullcrushers (4 sets, 12 reps) (4 sets, 12 reps)
  • Pull on the rope (3 sets, 12 reps)
  • Skull crusher with a single dumbbell arm (3 sets, 12 reps)

Tuesday – Calves & hamstrings

  • Calf raises while standing (6 sets, 20 reps)
  • Standing calf raise (6 sets, 20 reps)
  • Donkey, raise the calf (3 sets, 20 reps)
  • Lie down hamstring curl (6 sets, 12 reps)
  • Stiff-legged deadlift (5 sets, 10 reps)
  • Hamstring curl while sitting (3 sets, til failure)
  • Lie down hamstring curl (3 sets, 10 reps)

Wednesday – Active recovery

Hunter Labrada takes a day off in the middle of the week to work on his abs and does low-impact cardio. Rest is important for making progress, so he keeps resting as one of his workouts.

Thursday – Back & biceps training

Hunter Labrada works on his biceps and back on Thursday to improve his endurance and get a good workout.

  • Low cable pulley (4 sets, 10 reps)
  • Cable pullovers (4 sets, 10 reps)
  • Wide grip lat pull-down (4 sets, 10 reps)
  • T-bar row from the floor (4 sets, 10 reps)
  • Underhand lat pull-down hammer (4 sets, 10 reps)
  • Deadlifts (4 sets, 8 reps)
  • Isometric curl hammer (3 sets, 20 reps)

Hunter Labrada knows that if he wants to get back on the Olympia stage, he needs to work on his muscle growth and shape.

Friday – Shoulders & traps training

  • EZ bar front raise (4 sets, 20 reps) (4 sets, 20 reps)
  • Standing side lateral (6 sets, 20 reps)
  • Dumbbell shoulder press (4 sets, 10 reps)
  • Wide-grip upright row (4 sets, 10 reps)
  • Cable rear delts (4 sets, 15 reps)
  • Rear delt lateral (4 sets, 15 reps)
  • Stands up and shrugs (6 sets, 15 reps)

Saturday – Calves & quads training

  • Calf raises while standing (6 sets, 30 reps)
  • Donkey, raise the calf (6 sets, 30 reps)
  • Leg extensions (5 sets, 20 reps)

Hunter Labrada trains his legs twice on leg day to get stronger. He does the same exercises, which he did when he was a beginner bodybuilder.

Sunday – Active recovery

Hunter rests on Sundays by doing light abs and cardio to stay in shape. He tries to chill out, not think about his weight and put enjoying his life first.

Hunter Labrada’s Diet

Hunter eats very well. Like most bodybuilders, he eats mostly lean protein, complex carbs, and healthy fats. He thinks of food as fuel for his body, so he eats clean to avoid getting too much body fat.

Here is Hunter Labrada’s diet:


  • 2 cups whites of eggs
  • 2 cups oats

Mid-Morning Meal

  • 8 ounces breast of chicken
  • Sweet potato


  • 8 ounces of fat-free turkey
  • Brown rice, 2 cups

Post-Workout Shake

  • Protein powder
  • Peanut butter dollop

Mid-Day Snack

  • 8 ounces of fat-free ground beef
  • 1 cup quinoa
  • Sweet potato


  • 8 ounces breast of chicken
  • Red potatoes, 14 ounces

Late Night Snack

  • Add 2 scoops of casein powder to 2 cups of oats.


Hunter takes a few supplements, like protein and amino acids, to fill in the gaps when his diet isn’t enough to give him the fuel and support he needs.

  • Whey Protein
  • BCAAs
  • Pre-Workout


Hunter Labrada may be new to bodybuilding, but he has a lot of potentials to show the world how hard he works, how much he cares, and how strong he is. We are sure that Hunter Labrada will do very well in his sport.

Whether you’ve seen videos of Hunter lifting heavy weights or seen him compete, it’s clear that he’s following in his father’s footsteps and becoming a star. Who will be the most successful in their work? We’ll just have to see!

Also, read Kali Muscle Workout Routine & Diet Plan.