Julian Tanaka Workout Routine & Diet Plan 2023

Julian Tanaka has always had a passion for training and began going to the gym out of fear of falling behind. Tanaka’s motivation propelled him to become one of the best male fitness models in the world over the years. Tanaka now works for a sports company as a Global Sports Logistic Manager.

We’ll go over Julian Tanaka’s workout routine, diet, and supplements in this article:

Julian Tanaka Current Stats

  • Height: 5 ft 8 inches
  • Weight: 91 kg
  • Age: 28 years
  • Birthday: May 13, 1988
  • Awards: International Logistics Sports Marketing Manager

Workout Principles

Julian Tanaka’s workout routine varies seasonally, depending on competition or photoshoot requirements. He prefers to focus on a full-body routine or to break it down into splits.

Julian Tanaka Workout Routine

Julian Tanaka

His objectives determine Julian Tanaka’s diet and workout routine. He prefers to concentrate on his upper body and will perform one exercise with four sets for each muscle group. On Sundays, he’ll go for a hike or another outdoor activity that doesn’t require a lot of energy and effort.

Julian Tanaka’s workout routine is as follows:

Monday: Biceps and Chest

Julian Tanaka does a chest and biceps routine on Monday, performing 9 different exercises with an average of 4 sets.

Julian Tanaka’s chest and biceps routine are as follows:

1. Incline Bench Press (4 sets, 10 reps)

2. Machine Fly (4 sets, 15 reps)

3. Cable Crossovers (4 sets, 15 reps)

4. Cable Pullovers (4 sets, 12 reps)

5. Flat Bench Dumbbell Press (5 sets, 12, 10, 10, 10, 8 reps)

6. Hammer Curl (5 sets, 12, 10, 10, 10, 8 reps)

7. Curls on an EZ-Bar (4 sets, 10 reps)

8. Concentration Curls (4 sets, 12 reps)

9. Alternate Incline Dumbbell Curls (3 sets, 15 reps)

Tuesday and Friday: Legs

On Tuesdays and Fridays, he performs seven different leg exercises.

Julian Tanaka’s leg routine is as follows:

1. Squats (5 sets, 10, 8, 6, 6 20 reps)

2. Barbell Lunges (5 sets, 8, 8, 6, 6, 20 reps)

3. Hamstring Curls While Lying (4 sets, 12 reps)

4. Leg Extenders (4 sets, 12 reps)

5. Standing Calf Raises (4 sets, 25 reps)

6. Single Standing Leg Curls (4 sets, 10 reps)

7. Seated Calf Raises (4 sets, 25 reps)

Wednesday: Triceps and back

On Wednesday, he performs an 8-exercise back and triceps routine.

Julian Tanaka’s back and triceps routine is as follows:

1. Seated Row (4 sets, 12 reps)

2. Underhand Grip Pulldowns (4 sets, 20 reps)

3. Pulldowns with only one Arm (4 sets, 15 reps)

4. Pulldowns with a V-Bar (4 sets, 15 reps)

5. Skull Crushers (5 sets, 12 reps)

6. Pushdowns with a Rope (4 sets, 12 reps)

7. Bodyweight Skulls (4 sets, 12 reps)

8. Straight-Bar Pulldowns (3 sets, 20 reps)

Thursday: Shoulder and Traps

Tanaka does a shoulder and traps routine on Thursday, averaging 4 sets and 15 reps.

Julian Tanaka’s shoulder and traps routine are as follows:

1. Military Press (5 sets, 6 reps)

2. Lateral Raises (5 sets, 20 reps)

3. Arnold Press (5 sets, 6 reps)

4. Front Raises (5 sets, 20 reps)

5. Lateral Raises with One Arm (4 sets, 15 reps)

6. Face Pulls (4 sets, 15 reps)

7. Dumbbell Upright Rows (4 sets, 12 reps)

8. shrugs (4 sets, 15 reps)

Saturday: Upper Body

Tanaka performs an upper-body routine on Saturday, performing seven different exercises.

Julian Tanaka’s upper body workout is as follows:

1. Bench Press on an Incline: (4 sets, 10 reps)

2. Military Journalists (4 sets, 6 reps)

3. Pulldowns with a V-Bar (4 sets, 15 reps)

4. Arnold Press (5 sets, 6 reps)

5. shrugs (4 sets, 15 reps)

6. Curls with an EZ-Bar (4 sets, 10 reps)

7. Rope Pushdowns 7 (4 sets, 12 reps)

Sunday: Rest or outdoor activity

Julian Tanaka rests or engages in an outdoor activity such as hiking on Sunday.

Julian Tanaka’s outdoor activity schedule is as follows:

1. Hike (45 mins)

Julian Tanaka Diet

Julian Tanaka uses flexible dieting and carb cycling to maintain a low body fat percentage. Tanaka’s macronutrient breakdown appears to be 40% protein, 40% carbs, and 20% fats. He enjoys his cheating meals and claims to be unable to live without hamburgers.

Julian Tanaka’s diet is as follows:

Breakfast

  • Eggs
  • Quinoa

Snack

  • Protein shake

Lunch

  • Chicken
  • Green Salad
  • Rice

Dinner

  • Salmon
  • Cottage cheese

Night snack

  • Protein shake

Summary

Julian Tanaka has taught us many valuable lessons, one of which is that hard work and dedication to his lifestyle have helped him become one of the world’s most well-known Colombian fitness models.

Last Updated on July 28, 2023 by john liam