Justin Compton Workout Routine & Diet Plan 2023

Justin Compton is a well-known American IFBB Professional Bodybuilder and Sponsored Athlete. His birthday is May 15, 1988, and he was born in the United States. Justin started weight lifting when he was 15 years old. His parents also play a supportive role in his bodybuilding exercises and workouts. Here are the workout routine and diet plan Compton followed to enhance his fitness, agility, timing, and strength.

Justin Compton Achievements

  • 2008 NPC Cincinnati 3rd Place Junior 3rd Place Middleweight
  • 2010 NPC Kentucky Muscle Novice and Open Overall Champion
  • 2011 NPC Junior Nationals Heavyweight: 2nd position
  • 2011 NPC Nationals Place Heavyweight: 13th position
  • 2012 NPC Nationals Heavyweight: 1st position
  • 2014 IFBB Europa Show of Champions Orlando: 1st position
  • 2016 Mr. Olympia heavyweight: 10th position

Justin Compton’s Body Measurement (Body Stats)

Talking about Justin Compton’s height and body weight, he stands at 5 ft 8 inches and weighs around 93.0 to 102.1 kg or 215 to 225 lbs.

Age34 years
Height5 ft 8 inches or 172.5 cm
Weight93.0 to 102.1 kg or 215 to 225 lbs
NationalityAmerican
ProfessionIFBB Professional Bodybuilder and Sponsored Athlete

Justin Compton Workout Routine

Justin Compton is a professional bodybuilder with-holding numerous NPC’s 1st position titles. He split his workout into 7 days of the week. In his routine, he includes compound workouts.

Here is Justin Compton’s workout routine:-

Split Workout

  • Monday: Quads And Hamstrings
  • Tuesday: Chest
  • Wednesday: Back
  • Thursday: Shoulders
  • Friday: Arms
  • Saturday: Chest
  • Sunday: Back

Chest Workout

Within this routine, he performs a chest routine by doing a total of 4 different workouts.

Here is Justin Compton’s chest routine:-

  1. Hammer Strength Incline Press (3 sets, 15 to 20 reps)
  2. Smith Machine Flat Bench Press (3 sets, 15 to 20 reps)
  3. Pec Deck (3 sets, 15 to 20 reps)
  4. Weighted Dips (Bodyweight) (3 sets, 15 to 20 reps)

Back Workout

Within this routine, he performs a back routine by doing a total of 5 different workouts.

Here is Justin Compton’s back routine:-

  1. Lat Pulldowns (3 sets, 10 to 15 reps)
  2. Close-grip Pulldowns (3 sets, 10 to 15 reps)
  3. Cable Rows (3 sets, 10 to 15 reps)
  4. One-arm Machine Rows (3 sets, 10 to 15 reps)
  5. Barbell Rows (3 sets, 6 to 8 reps)

Shoulder Workout

Within this routine, he performs a shoulder routine by doing a total of 4 different workouts.

Here is Justin Compton’s shoulder routine:-

  1. Reverse Pec Deck (3 sets, 15 to 20 reps)
  2. Bent-Over Rear Laterals (3 sets, 15 to 20 reps)
  3. Dumbbell Lateral Raises (3 sets, 15 to 20 reps)
  4. Hammer Strength Shoulder Press (3 sets, 10 to 12 reps)

Legs Workout

Within this routine, he performs a legs routine by doing a total of 6 different workouts.

Here is Justin Compton’s legs routine:-

  1. Leg Extensions (3 sets, 12 to 20 reps)
  2. Hack Squats (4 sets, 12 to 20 reps)
  3. Leg Press (4 sets, 12 to 20 reps)
  4. Seated Leg Curls (4 sets, 12 to 20 reps)
  5. Reverse Hack Squats (4 sets, 12 to 20 reps)
  6. Lying Leg Curls (4 sets, 12 to 20 reps)

Cardio Training

  • Monday: Rest
  • Tuesday: Incline Treadmill (Half an hour)
  • Wednesday: Incline Treadmill (Half an hour)
  • Thursday: Incline Treadmill (Half an hour)
  • Friday: Elliptical (Half an hour)
  • Saturday: Rest
  • Sunday: Elliptical (Half an hour)

Justin Compton’s Diet Plan

Justin Compton follows a healthy and well-balanced diet plan. He usually eats 5 to 6 meals a day, and his diet consists of  Sirloin Steak, Oatmeal, Natural Peanut Butter, Jasmine Rice, Greens, Pre-workout supplement, BCAA’S, Cod, Yam, etc. When he was a learner, he doesn’t know the differences between macronutrients and other things such as food groups and many other things.

Here is Justin Compton’s diet plan:-

  • Meal Right After Wake-Up: 1 Scoop Creatine, 2 Scoops vitamin blend, 1 Lipocide with 1 Liter of Water
  • 1st Meal: 6 oz. Sirloin Steak, 1 Cup Oatmeal, 1 Tablespoon of Natural Peanut Butter
  • 2nd Meal: 8 oz. Cod, 10 oz. Yams
  • 3rd Meal: 8 oz. Sirloin Steak, 1.5c Jasmine Rice, 1 Cup of Greens
  • Pre-Workout Meal: Pre-workout supplement, BCAA’S
  • 4th Meal: 8 oz. Cod, 10oz Yam
  • 5th Meal: 8 oz. Cod, 1 Cup of Greens

Also, know about Kris Gethin Workout Routine & Diet Plan

FAQ Regarding Justin Compton

How many hours a day does Justin Compton work out?

  • Justin Compton usually works out for 4 to 5 hours a day. His workout includes Quads, Hamstrings, Chest, Back, Shoulders, Arms, and Chest.

What does Justin Compton eat in a day?

  • Justin Compton usually eats 5 to 6 meals a day. His diet consists of  Sirloin Steak, Oatmeal, Natural Peanut Butter, Jasmine Rice, Greens, Pre-workout supplement, BCAA’S, Cod, Yam, etc.

How many calories does Justin Compton eat a day?

  • Justin Compton usually eats 2k to 2.5k calories a day.

How much is Justin Compton’s net worth?

  • Justin Compton is a well-known American IFBB Professional Bodybuilder and Sponsored Athlete who has a net worth of 2 million dollars.

Last Updated on October 10, 2023 by anup