KJ Apa Workout Routine & Diet Plan 2023

Keneti James Fitzgerald Apa, known professionally as KJ Apa, is a New Zealand actor, singer, and musician. He started his acting career when he starred in Shortland Street that aired from 2013 to 2015. His birthday is June 17, 1997, and he was born in Auckland, New Zealand.

In 2017, Apa got his breakthrough when he starred as Archie Andrews in the series Riverdale. He has also starred in many films like A Dog’s Purpose, The Hate U Give, and I Still Believe. Here are the workout routine and diet plan Apa followed to enhance his fitness, agility, and body strength.

KJ Apa’s Body Measurement (Body Stats)

Talking about KJ Apa’s height and body weight, he stands at 5 ft 9 inches and weighs around 68 kg or 149 lbs. Moreover, Apa has dark brown hair and dark brown eyes.

Age35 years
Height (Approx.)5 ft 9 inches or 180 cm
Weight (Approx.)68 kg or 149 lbs
Chest Size43 inches
Waist Size32 inches
Bicep Size15 inches
Hair ColorDark Brown
Eye ColorDark Brown

KJ Apa Workout Routine

Before start, the workout routine, make sure you stay hydrated throughout training by drinking lots of water or energy drinks, and important is to don’t forget to warm-up workout and make sure to cool down by stretching your muscles out, because it supports you to do injury-free exercise or workouts.

Apa usually hits the gym 3 to 6 days each week. He takes support from his personal trainer when he prepares for a movie role. His personal instructor supports him to do high reps with a concentration of chest and shoulders because it looks better on camera. Apa sometimes performs 2 different 90 minutes sessions per day.

Here is KJ Apa’s exercise routine:-

Monday: Chest and Triceps

On Monday, KJ Apa performs a chest and triceps routine by doing a total of 9 different workouts.

Here is KJ Apa’s chest and triceps routine:-

  1. Warm-Ups (Stretch + 800 m Jog)
  2. Cardio (20-minute)
  3. Bench Press (5 sets of 10, 8, 5, 3, 1 reps)
  4. Tricep Cable Push Down (3 sets, 10 to 12 reps)
  5. Dips (3 sets to failure)
  6. Incline Dumbbell Bench Press (3 sets, 10 to 12 reps)
  7. Dumbbell Triceps Kickbacks (3 sets, 10 to 12 reps)
  8. Incline Cable Fly (3 sets, 10 to 12 reps)
  9. Chest Front Raises (3 sets, 10 to 12 reps)

Tuesday, Thursday, and Saturday: MMA, Cardio, and Brief Weight Training

On Tuesday, Thursday, and Saturday, KJ Apa performs an MMA, cardio, and weight training routine by doing 3 different workouts.

Here is KJ Apa’s MMA, cardio, and weight training routine:-

  1. MMA Training of Choice
  2. Cardio
  3. Weight Training

Wednesday: Back and Biceps

On Wednesday, KJ Apa performs a back and biceps routine by doing a total of 9 different workouts.

Here is KJ Apa’s back and biceps routine:-

  1. Warm-Up (Stretch + 800 m Jog)
  2. Cardio (20-minute)
  3. Deadlift (5 sets of 10, 8, 5, 3, 3 reps)
  4. Dumbbell Biceps Curl (3 sets, 12 to 15 reps)
  5. Cable Row (3 sets, 12 to 15 reps)
  6. Preacher Curl (3 sets, 12 to 15 reps)
  7. Wide-Grip Pull-Up (3 sets to failure)
  8. Lateral Cable Pull Down (3 sets, 12 to 15 reps)
  9. Hammer Curls (3 sets, 12 to 15 reps)

Friday: Shoulders and Legs

On Friday, he performs a shoulders and legs routine by doing a total of 8 different workouts.

Here are KJ Apa’s shoulders and legs routine:-

  1. Warm-Up (Stretch + 800 m Jog)
  2. Cardio (20-minute)
  3. Back Squat (5 sets of 10, 8, 5, 3, 3 reps)
  4. Arnold Press (3 sets, 10 to 12 reps)
  5. Leg Press (3 sets, 10 to 12 reps)
  6. Military Press (3 sets, 10 to 12 reps)
  7. Hamstring Curl (3 sets, 10 to 12 reps)
  8. Calf Raise (3 sets, 10 to 12 reps)

Sunday: Rest

On Sunday, KJ Apa rests and recovers.

KJ Apa’s Diet Plan

KJ Apa follows a well-balanced low-carb diet. He tries to ignore food such as pasta, bread, and all junk food. He drinks about 7 cups of coffee each day, and he likes to stick to natural food. One of his dearest foods is watermelon.

Here is KJ Apa’s diet plan:-

  • Breakfast: Coffee, Eggs
  • Lunch: Chicken, Vegetables
  • Dinner: Watermelon, Fish, Greens

Supplements

KJ Apa uses the following supplements to support his fuel gains:-

  • Omega 3
  • Multivitamin
  • Probiotics

FAQ about KJ Apa Workout Routine and Diet Plan

How many times a week does KJ Apa work out?

  • KJ Apa usually works out for 6 days a week. His workout includes Chest, Triceps, MMA, Cardio, Weight Training, Back, Biceps, Shoulders, and Legs.

What does KJ Apa eat in a day?

  • KJ Apa usually eats 3 to 4 meals a day. His diet consists of Eggs, Chicken, Vegetables, Watermelon, Fish, and Greens.

How many calories does KJ Apa eat a day?

  • KJ Apa usually eats 2500 to 3000 calories a day.

How much is KJ Apa’s net worth?

  • Keneti James Fitzgerald Apa, known professionally as KJ Apa, is a New Zealand actor, singer, and musician who has a net worth of 3 million dollars.

Last Updated on October 10, 2023 by anup