Celeb health

Shawn Rhoden Workout Routine and Diet Plan 2021.

Shawn Rhoden

Shawn Rhoden is a well-known Jamaican-American IFBB Professional Bodybuilder and retired Mr. Olympia. His birthday is April 2, 1975, and he was born and raised in Kingston, Jamaica. He won the 2018 Mr. Olympia competitions by defeating 7-time Mr. Olympia Phil Heath.

Shawn Rhoden won numerous contests in his era. At the age of 24 years old, he already sculpted massive physiques and body shapes and almost ready to contest with athletes. Here are the workout routine and diet plan Rhoden followed to enhance his fitness, agility, timing, and strength.

Shawn Rhoden’s Body Measurement (Body Stats)

Talking about Shawn Rhoden’s height and body weight, he stands at 5 ft 10 inches and weighs around 109 kg or 240 lbs. Moreover, Rhoden has black hair and black eyes.

Age46 years
Height178 cm (5’10”) or 1.78 m
Weight109 kg or 240 lbs (On-Season) or 118 kg or 260 lbs (Off-Season)
Hair ColorBlack
Eye ColorBlack
NationalityJamaican-American
ProfessionIFBB Professional Bodybuilder and Retired Mr. Olympia

Shawn Rhoden Workout Routine

Before starting, Shawn Rhoden’s exercise schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up exercises and make sure to cool down by extending your muscles out. This will support you to enjoy injury-free workouts or exercises.

Here is Shawn Rhoden’s workout routine:-

Chest Workout

Within this routine, Shawn Rhoden performs a chest routine by doing a total of 5 different workouts.

Here is Shawn Rhoden’s chest routine:-

  1. Incline Barbell Bench Press (5 sets of 8 to 12 reps)
  2. Incline Dumbbell Bench Press (4 sets of 10 to 15 reps)
  3. Shrug Machine Bench Press (4 sets of 10 to 15 reps)
  4. Dumbbell Chest Fly (4 sets of 10 to 15 reps)
  5. Hammer Strength Bench Press (5 sets of 8 to 12 reps)

Leg Workout

Within this routine, Shawn Rhoden performs a leg routine by doing a total of 6 different workouts.

Here is Shawn Rhoden’s leg routine:-

  1. Seated Leg Extension (3 sets of 10 to 15 reps)
  2. Cambered Bar Squat (5 sets of 8 to 12 reps)
  3. Leg Press (5 sets of 6 to 12 reps)
  4. Single-Leg Press (4 sets of 10 to 15 reps)
  5. Hack Squat (5 sets of 8 to 12 reps)
  6. Hip Abduction Machine (4 sets of 10 to 15 reps)

Shoulder Workout

Within this routine, Shawn Rhoden performs a shoulder routine by doing a total of 6 different workouts.

Here is Shawn Rhoden’s shoulder routine:-

  1. Seated Dumbbell Shoulder Press (5 sets of 10 to 12 reps)
  2. Seated Barbell Overhead Press (5 sets of 10 to 12 reps)
  3. Reverse Dumbbell Fly (5 sets of 10 to 12 reps)
  4. Barbell Delt Raise (5 sets of 10 to 12 reps)
  5. Standing Machine Shrug (5 sets of 10 to 12 reps)
  6. Dumbbell Front Raise (5 sets of 10 to 12 reps)

Arm Workout

Within this routine, Shawn Rhoden performs an arm routine by doing a total of 5 different workouts.

Here is Shawn Rhoden’s arm routine:-

  1. Seated Alternating Dumbbell Curl (4 sets of 10 to 12 reps)
  2. Cable Triceps Push-down (4 sets of 10 to 12 reps)
  3. Incline EZ-Bar Skull Crusher (4 sets of 10 to 12 reps)
  4. Single-Arm Machine Preacher Curl (4 sets of 10 to 12 reps)
  5. EZ-Bar Forearm Curl (4 sets of 10 to 12 reps)

Back Workout

Within this routine, Shawn Rhoden performs a back routine by doing a total of 6 different workouts.

Here is Shawn Rhoden’s back routine:-

  1. Bent-Over Barbell Row (4 sets of 8 to 12 reps)
  2. Incline Machine Row (5 sets of 10 to 15 reps)
  3. Close Grip Cable Pull-down (5 sets of 10 to 15 reps)
  4. T-Bar Row (4 sets of 8 to 12 reps)
  5. Wide Grip Machine Pull-down (5 sets of 10 to 15 reps)
  6. Close Grip Seated Cable Row (4 sets of 8 to 12 reps)

Shawn Rhoden’s Diet Plan

Shawn Rhoden follows a healthy and well-balanced diet plan. He usually eats 6 meals a day, and his diet consists of Oatmeal, Egg whites, Whole eggs, Gainer protein, Ground beef, Cheese, Bacon, Bread, Salmon, White rice, Chicken, Pasta, Sweet potato, Protein shake, Cinnamon, and Ice.

Here is Shawn Rhoden’s diet plan:-

  • 1st Meal: A cup or 1/2 of oatmeal, 15 egg whites, 3 whole eggs, 2 scoops of mass gainer protein
  • 2nd Meal: 3 whole eggs, 8 ounces ground beef, cheese, 2 slices of bacon, 2 slices of bread
  • 3rd Meal: 9 ounces salmon, 1 cup white rice
  • 4th Meal: 10 ounces chicken, Pasta, Sweet potato
  • 5th Meal: 8 ounces ground beef, 1 cup white rice
  • 6th Meal: Protein shake, Cinnamon, Oatmeal, Ice

FAQ Regarding Shawn Rhoden

How many hours a day does Shawn Rhoden work out?

Shawn Rhoden usually works out for 3 hours a day. His workout includes Chest, Leg, Shoulder, Arm, and Back.

What does Shawn Rhoden eat in a day?

Shawn Rhoden usually eats 6 meals a day. His diet consists of Oatmeal, Egg whites, Whole eggs, Gainer protein, Ground beef, Cheese, Bacon, Bread, Salmon, White rice, Chicken, Pasta, Sweet potato, Protein shake, Cinnamon, and Ice.

How much is Shawn Rhoden’s net worth?

Shawn Rhoden is a well-known Jamaican-American IFBB Professional Bodybuilder and retired Mr. Olympia who has a net worth of $ 3 Million.