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James English Workout Routine & Diet Plan

James English Workout

James English is an American powerlifter, bodybuilder, and social media personality. He is a co-owner of a clothing line and works as a brand ambassador for several fitness companies.

He began bodybuilding when he was 17 and fell in love with it. Soon after, he started training for money at a local gym and hasn’t looked back. Even though we did a lot of research on James English’s workouts and diet, this post does not have his exact schedule. Instead, it is a collection of his thoughts about society, videos, and information from experts in the field.

Current Stats

  • Height:‎ 5’9″
  • Weight: 200 pounds
  • Age: 22 years
  • Birthdate: August 27, 1999
  • Accolades: 113k YouTube subscribers, 242k Instagram followers, and first place at the 2016 USAPL Raw Nationals in Georgia

Also, read James Marsden’s Workout Routine & Diet Plan.

Workout Principles

Most of James English’s Instagram posts are videos of him working out, trying out new foods, and getting ready for upcoming competitions. He also works with a trainer, who you can often see on James English’s YouTube channel.

Together, they’ve made a program that fits James’s lifestyle and challenges him, which is what he wants because he believes in physically challenging himself without having to change his life.

James English’s Workout Routine

James works out in different ways every day because he is training for bodybuilding competitions. He’s very sure of himself in the gym, and when he’s in the zone, he gets the job done.

Some of the exercises he always does are in the workout plan below. He does these exercises because they help him make huge gains and get the results he wants.

Here is James English’s workout plan:

Monday – Chest & Biceps

James’s upper body is very attractive. His pecs are sculpted, and his biceps are as hard as rocks. Even though it’s clear that James is using some kind of PEDs to get his crazy height, there’s no question that his upper body workouts are killer. Here are some things James does with his chest and arms:

  • Incline dumbbell press (3 sets, 10 reps)
  • Flat press (2 sets, 8 reps)
  • Cable fly (3 sets, 15 reps)
  • Push up (2 sets, rep till failure) (2 sets, rep till failure)
  • Bicep curl (3 sets, 10 reps)
  • Curl hammer (3 sets, 10 reps)

Tuesday – Back

James works out his back hard on Tuesday to work on his upper body. Here are some of the things he did:

  • Bent over row (2 sets, 8 reps)
  • Back squat (2 sets, 10 reps) (2 sets, 10 reps)
  • Trap bar deadlift (2 sets, 10 reps)
  • Wide grip pull-up (2 sets, rep til failure)
  • Straight line (2 sets, 10 reps)
  • Reverse fly (2 sets, 10 reps)

Wednesday – Legs

James works out his legs at least once a week. As his competition gets closer, he works on his glutes and quads as much as possible.

  • Squat (2 sets, 6 reps)
  • Goblet squat (2 sets, 6 reps)
  • Walking lunge (2 sets, 8 reps)
  • Back squat (2 sets, 8 reps)
  • Romanian deadlift (2 sets, 6 reps)
  • Split squat (2 sets, 8 reps)
  • Leg press (2 sets, 8 reps)

Thursday – Rest

James still moves his body on rest days to get rid of the lactic acid that has built up from his workouts. Here’s what James’s cardio plan looks like on his rest days:

  • Running on an elliptical machine (40 minutes)
  • Using an exercise bike for 10 minutes

Friday – Shoulders & Arms

When getting ready for a competition, James English pays extra attention to his shoulders and arms. Here are a few of his favorite shoulder and arm exercises:

  • Arnold put out (3 sets, 12 reps)
  • Shoulders-up (3 sets, 12 reps)
  • Lateral dumbbell raise (3 sets, 12 reps)
  • Wide handhold, seated row (3 sets, 12 reps)
  • Wide grip bench press (3 sets, 12 reps)
  • Reverse fly (3 sets, 12 reps)
  • Cable pullup (3 sets, 12 reps)
  • Tate press (3 sets, 12 reps)
  • Extension to the top (3 sets, 12 reps)

Saturday – Chest

James will do some of the same chest exercises on his next chest day, but he might add more weight or do more reps if he feels like it.

  • Incline dumbbell press (3 sets, 10 reps)
  • Flat press (2 sets, 8 reps)
  • Cable fly (3 sets, 15 reps)
  • Push up (2 sets, rep til failure)

Sunday – Day of Rest

  • Sunday is another day off for James, who is getting ready for a competition. He makes food for the week, does some work, and plans videos for the week.

James English Workout

James English’s Diet

James knows enough about nutrition to know what to add or take away from his diet depending on whether he’s trying to gain or lose weight. He has competed in enough bodybuilding contests to feel good about his food choices no matter where he is in his training.

He tries to eat as simply as possible so he doesn’t have to work too hard to cook, eat, and clean up. He’s all about making things easy. He fills every meal with as many vegetables as he can and eats lean proteins like fish, chicken, and steak. He only eats a small number of carbs and does everything he can to stay away from sugar and processed foods.

This is what James English eats:


  • Egg whites
  • English muffins with salmon


  • Chicken breast
  • Asparagus steamed
  • Pistachios and almonds


  • Grilled tilapia
  • Asparagus with seasoning


James English doesn’t hide the fact that he uses performance-enhancing drugs (PEDs) when he trains. He also takes supplements and vitamins to help his immune system, focus, and energy.

Here are some from his list:

  • Whey Protein
  • BCAAs
  • Creatine
  • Fat Burner
  • Testosterone
  • Vitamin D


James English is one of the new waves of fitness influencers who are changing the way things are done. By sharing good content and making the most of TikTok, YouTube, and Instagram, these guys are almost unstoppable when it comes to building a community and getting the most out of their efforts.

James is only 22, but he has already done a lot in his career. We know, though, that he is just getting started.

Also, read Kali Muscle Workout Routine & Diet Plan.

Last Updated on July 28, 2023 by anup