Celeb health

Kali Muscle Workout Routine & Diet Plan

Kali Muscle

Kali Muscle is a bodybuilder, actor, and YouTuber from California who has a lot of followers. Kali became well-known as a YouTube expert who got millions of people to subscribe to his channel. We’ll talk about Kali Muscle workout routine & diet in this article:

Today, he is a successful businessman. His life was hard when he was young, and he lived in a poor neighborhood. When he was young, he lost his brother. He went to jail, and soon after, he figured out how to work out in his cell.

After Muscle got out of prison, he went to work in movies and on TV. He made a YouTube channel to get more fans, and now his influence is felt all over the world. Because of how he works out, he stands out.

What We Know Now

  • Height: 175 cm or 5’9″
  • Weight: 106.6–111.1 kg, or 235–245 pounds.
  • Age: 45 years
  • Birthdate: February 18, 1975
  • Awards: 2012 NPC Grand Prix LA Winner

Workout Principles

Kali Muscle came up with a new way to work out by putting different things in a prison cell. Kali made weights and platforms out of water bottles, trash bags, and other things. When he worked out in his prison cell, the guards would get upset.

On his YouTube channel, Muscle talked about his “prison exercises.” He said that when he was in prison, everyone worked out because they had to fight.

Kali Muscle Workout Routine

He usually trains hard, and he has done this since he was in prison. Muscle does a lot of exercises that work different parts of his body at the same time. The bench press and the barbell squat are his favorite compound exercises. He also likes to think about how to rest.

 Kali Muscle Workout

Here is what Kali Muscle does to work out:

Monday: Push-Ups

On Monday, Kali Muscle does 10 different exercises as part of a push-up routine.

Here’s how Kali Muscle does push-ups:

1. Push-ups on a wall (5 sets, 30-50 reps)

2. Push-ups on an incline (5 sets, 10-30 reps)

3. Kneeling push-ups (5 sets, 10-40 reps)

4. Do half a push-up (5 sets, 10-40 reps)

5. Full push-ups (5 sets, 10-35 reps)

6. Push-ups with your hands close together (5 sets, 10-30 reps)

7. Uneven push-ups (3 sets, 10-30 reps)

8. Half push-ups with one arm (3 sets, 10-30 reps)

9. Push-ups with a bar (3 sets, 10-30 reps)

10. One-arm push-ups ultimate endurance (1 set, 40 reps)

Tuesday: Leg Raises

Muscle does a routine of leg raises every Tuesday. He does 10 different exercises and does an average of 3 sets of each.

Here is Kali Muscle’s leg raises routine:

1. Knee tucks (4 sets, 10-40 reps)

2. Flat knee raises (4 sets, 10-40 reps)

3. Flat bent leg raises (4 sets, 10-35 reps)

4. Flat frog raises (4 sets, 10-35 reps) (4 sets, 10-35 reps)

5. Flat straight leg raises (3 sets, 15-35 reps)

6. Hanging knee raises (3 sets, 15-25 reps)

7. Hanging bent leg raises (3 sets, 15-25 reps)

8. Hanging frog raises (3 sets, 15-25 reps)

9. Partial straight leg raises (3 sets, 15-25 reps)

10. Straight leg lifts while hanging (3 sets, 40 reps)

Kali Muscle Workout Routine

Wednesday: Pull-Ups

On Wednesday, Kali Muscle does 10 different exercises as part of a pull-up routine.

Here is how Kali Muscle does pull-ups:

1. Vertical pulls (5 sets, 10-40 reps)

2. Horizontal pulls (5 sets, 10-40 reps)

3. Pulls jackknife (5 sets, 10-40 reps)

4. One-half pull-ups (5 sets, 15-30 reps)

5. Full pull-ups (4 sets, 15-30 reps)

6. Close pull-ups (4 sets, 10-25 reps)

7. Uneven pull-ups (4 sets, 10-25 reps)

8. Pull-ups with half of one arm (4 sets, 10-15 reps)

9. One-arm pull-ups with help (4 sets, 10 reps)

10. One-arm pull-ups show the most strength (3 sets, 10 reps)

Thursday: Squats

Muscle does a squats routine every Thursday. He does 10 exercises and does an average of 3 sets of each.

Here is Kali Muscle’s squats routine:

1. Squats from a shoulder stand (5 sets, 10-50 reps)

2. Jackknife squats (5 sets, 15-45 reps)

3. Supported squats (5 sets, 10-40 reps)

4. Half squats (3 sets, 15-35 reps)

5. Full squats (3 sets, 20-30 reps)

6. Close squats (3 sets, 15-35 reps)

7. Uneven squats (3 sets, 15-20 reps)

8. Half one-leg squats (3 sets, 10-15 reps)

9. One-leg squats with help (3 sets, 10 reps)

10. One-leg squats ultimate endurance (1 set, 50 reps)

 Kali Muscle Workout

Friday: Bridges

On Friday, Muscle does a routine called “Bridge.”

Here is how Kali Muscle does bridges:

1. Bridges that are too short (5 sets, 10-50 reps)

2. Bridges with no curves (5 sets, 20-45 reps)

3. Angled bridges (5 sets, 10-40 reps)

4. Head spans (3 sets, 10-35 reps)

5. Half bridges (3 sets, 20-30 reps)

6. Full bridges (3 sets, 15-25 reps)

7. Wall walking bridges (3 sets, 15-20 reps)

8. Wall walking (3 sets, 15 reps)

9. Taking down bridges (3 sets, 10 reps)

10. Stand-to-stand bridges are the best type of bridges (3 sets, 10-30 reps)

Saturday: Handstand Push-Ups

On Saturday, Muscle does handstand push-ups as part of a routine that includes 10 different exercises and an average of 3 sets of each.

Here’s how Kali Muscle does his handstand push-ups:

1. Wall handstands (2 minutes)

2. Crow is a bird (1 minute)

3. Wall handstands (2 minutes)

4. Push-ups from a half handstand (3 sets, 10-30 reps)

5. Handstand push-ups (3 sets, 10-25 reps)

6. Push-ups from a close handstand (3 sets, 10-25 reps)

7. Uneven handstand push-ups (3 sets, 10-15 reps)

8. Handstand push-ups with half of one arm (3 sets, 10 reps)

9. Handstand push-ups with a bar (3 sets, 8 reps)

10. Ultimate power: one-arm handstand push-ups (3 sets, 5 reps)

Sunday: Day of Rest

He takes a day off on Sunday.

This is all about Kali Muscle Workout Routine.

 Kali Muscle Diet

Kali Muscle Diet

Kali eats a lot of tuna and other foods that are high in calories. He tries to eat six times a day, and sometimes he eats a few big meals to keep his weight up. He also likes to add lots of healthy vegetables, fruit, ground turkey, salmon, and chicken breast.

Muscle also eats a lot of beans, sweet potatoes, and rice. He doesn’t take supplements, and he doesn’t think protein powder is a good choice. He thinks food is important, and if he takes supplements, he likes to use only pre-workout ones.

Here is Kali Muscle’s diet:


  • Fruit
  • Eggs


  • Turkey Meat


  • Chicken
  • Sweet Potato
  • Beans


  • Salmon
  • Vegetables


Kali Muscle learned from his mistakes as a criminal, and now he is a very popular fitness icon with a successful YouTube channel. He helps people with their workout routines and tries to get young people to stay away from crime. His story shows that even if the odds are against you, you can still reach your fitness goals.