Ryan Dengler Workout Routine & Diet Plan 2023

Ryan Dengler is an American Bodybuilder, Powerlifter, Personal Trainer, and Fitness Influencer. His birthday is September 22, 1999, and he was born and raised in Ohio, United States. He runs his own YouTube Channel, where he shares bodybuilding and nutritional advice with his followers.

Ryan Dengler started gym and gaining muscle and weight very early. He follows his diet routine and workout plan very strictly for his massive physique. Here are the Ryan Dengler workout routine and diet plan followed to enhance his fitness, agility, timing, and body strength.

Ryan Dengler’s Body Measurement (Body Stats)

Talking about Ryan Dengler’s height and body weight, he stands at 6 ft 1 inch and weighs around 100 kg or 220 lbs. Moreover, Ryan has brown hair and green eyes.

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Ryan Dengler Workout Routine

Before starting, the Ryan Dengler workout plan, make sure you stay hydrated during the workout by drinking lots of water or energy drinks. And don’t forget to warm-up workout and make sure to cool down by stretching your muscles out. This will support you to perform injury-free workouts.

Here is Ryan Dengler’s workout routine:-

Chest and Triceps Workout

Within this routine, Ryan Dengler performs a chest and triceps routine by doing a total of 6 different workouts.

Here is Ryan Dengler’s chest and triceps routine:-

1. Flat Dumbbell Bench Press (4 sets of 6 to 10 reps)
2. Incline Dumbbell Bench Press (4 sets of 7 to 10 reps)
3. Standing Cable Cross Over Fly (4 sets of 10 to 12 reps)
4. Weighted Dip (4 sets of 10 to 12 reps)
5. Overhead Triceps Extension (4 sets of 10 to 12 reps)
6. Single Arm Triceps Push Down (4 sets of 10 to 12 reps)

Back and Biceps Workout

Within this routine, Ryan Dengler performs a back and biceps routine by doing a total of 6 different workouts.

Here is Ryan Dengler’s back and biceps routine:-

1. T-Bar Row (4 sets of 8 to 12 reps)
2. Wide-Grip Lat Pull Down (4 sets of 8 to 12 reps)
3. Cable Row (4 sets of 8 to 12 reps)
4. Barbell Curl (4 sets of 10 to 12 reps)
5. Cable Curl (4 sets of 8 to 12 reps)
6. Alternating Dumbbell Curl (4 sets of 8 to 10 reps)

Shoulder Workout

Within this routine, Ryan Dengler performs a shoulder routine by doing a total of 6 different workouts.

Here is Ryan Dengler’s shoulder routine:-

1. Seated Dumbbell Shoulder Press (3 sets of 8 to 10 reps)
2. Dumbbell Lateral Raise (3 sets of 10 to 12 reps)
3. Single Arm Lateral Raise (3 sets of 10 to 12 reps)
4. Barbell Shrug (3 sets of 6 to 8 reps)
5. Alternating Front Dumbbell Raise (3 sets of 10 to 12 reps)
6. Incline Reverse Dumbbell Fly (3 sets of 10 to 12 reps)

Leg Workout

Within this routine, Ryan Dengler performs a leg routine by doing a total of 9 different workouts.

Here is Ryan Dengler’s leg routine:-

1. Walking Lunge and Leg Swings (Warm-Up: 5 minutes)
2. Foam Rolling (3 to 5 minutes)
3. Barbell Squat (5 sets of 5 to 8 reps)
4. Leg Press (4 sets of 6 to 12 reps)
5. Seated Calf Raise (4 sets of 8 to 12 reps)
6. Dumbbell Stiff Split Squat on Bench (4 sets of 8 to 12 reps)
7. Dumbbell Stiff Leg Deadlift (4 sets of 8 to 12 reps)
8. Lying Hamstrings Curl (4 sets of 8 to 10 reps)
9. Calf Raise on Leg Press Machine (4 sets of 10 to 15 reps)

Ryan Dengler’s Diet Plan

Ryan Dengler follows a clean and healthy diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Oatmeal, Peanut butter, Milk, Greek yogurt, Whey protein, Cheese, Chicken, Rice, Cucumbers, Onions, Peppers, Ice cream, etc.

Here is Ryan Dengler’s bulking diet plan:-

• 1st Meal: Oatmeal, Peanut butter, 12-ounce of Milk, and Greek yogurt
• 2nd Meal: 2 scoops of Whey protein
• 3rd Meal: Pepperoni and cheese calzone
• 4th Meal: Bowl with Chicken, Rice, Cucumbers, Onions, and Peppers
• 5th Meal: 2 pieces of Chicken, Mashed potatoes with gravy, 12-ounce of milk, and Broccoli
• 6th Meal: Ice cream, Granola bar, and Protein shakes

Here is Ryan Dengler’s cutting diet plan:-

• 1st Meal: Greek yogurt, Blackberries, and A Protein shake
• 2nd Meal: 2 scoops of Vanilla Whey protein
• 3rd Meal: Turkey sandwich, Swiss cheese, Spinach, Banana, peppers, and Ranch
• 4th Meal: 3 pieces of Grilled chicken, a Half cup of White rice, Broccoli, and Soy sauce
• 5th Meal: Rice cakes and Peanut butter

FAQ Regarding Ryan Dengler

How many hours a day does Ryan Dengler work out?

• Ryan Dengler usually works out for 3 to 4 hours a day. His workout includes Chest, Triceps, Back, Biceps, Leg, and Shoulder.

What does Ryan Dengler eat in a day?

• Ryan Dengler usually eats 5 to 6 meals a day. His diet consists of Oatmeal, Peanut butter, Milk, Greek yogurt, Whey protein, Cheese, Chicken, Rice, Cucumbers, Onions, Peppers, Ice cream, etc.

How much is Ryan Dengler’s net worth?

• Ryan Dengler is an American Bodybuilder, Powerlifter, Personal Trainer, and Fitness Influencer who has a net worth of 1.5 million dollars.

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