Soosh Workout Routine & Diet Plan 2023

Soosh is an American fitness influencer, model, and bodybuilder from Houston, Texas. His first name is Brandon, and he goes by the stage name Soosh. He became well-known on TikTok when he started participating in many of the site’s viral challenges, showing his impressive height and charming personality. He’s not too old in fitness, but his first YouTube video came out in 2020.

From there, he started building his online community and keeps getting new followers because he is honest and open about his fitness routine and lifestyle choices. Even though we did a lot of research on Soosh’s workouts and diet, this post is not exactly what he does. It’s a collection of his thoughts on society, YouTube videos, and advice from experts in the field.

Current Statistics

Height: 6 ft 3 inches

Weight: 225 pounds

Birthday: May 16, 2000

Age: 22 years

Accolades: 132k YouTube subscribers, 211k Instagram followers

Workouts Principles

Soosh has always used fitness and exercise as a healthy way to deal with his anxiety and other feelings. Sooth thinks that going to the gym and working out his anger, emotions, and extra energy is the best way to improve a bad day. Soosh’s YouTube channel has been getting increasingly popular since 2020, thanks to his honest fitness approach, funny personality, and a new take on life.

Soosh shares his workout routines, day-in-the-life videos, nutrition tips, and fun lifestyle content on his Instagram account. Soosh says he shouldn’t take himself too seriously in the gym or life and tells the people around him to do the same.

Soosh’s Workout Plan

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A post shared by Brandon (@sooshbrah)

Soosh works out five times a week. He does strength training and other exercises that push him physically and help him reach his goals. Soosh also does at least one cardio program per week to keep his heart healthy and build up his stamina for different training days, exercises, and challenges.

Here is the workout plan for Soosh:

Monday – Arms

Soosh begins the week with a heavy arm day that includes exercises that target his biceps, forearms, and triceps:

  • Pull up (3 sets, rep till failure)
  • Bicep curl (3 sets, 12 reps)
  • Triceps pushdown (3 sets, 12 reps)
  • Dumbbell curl (3 sets, 12 reps)
  • Triceps extension (3 sets, 12 reps)
  • Preacher’s curl (3 sets, 12 reps)

Tuesday – Cardio & Abs

Soosh likes to mix up his routine on Tuesdays by doing HIIT (high-intensity interval training) cardio exercises followed by a core workout.

10 minutes of incline treadmill walking
5 minutes of battle rope intervals
20 minutes of HIIT intervals on the elliptical

Ab Workout:

  • Leg raise while dangling (4 sets, 10 reps)
  • Deadbug (4 sets, 10 reps)
  • Dog bird (4 sets, 10 reps)
  • V-Up (4 sets, 10 reps)
  • Mountain climber (4 sets, 10 reps)
  • Reverse crunch (4 sets, 10 reps)
  • Russian twist (4 sets, 10 reps)

Wednesday – Rest

Soosh takes his first rest day of the week on Wednesday, allowing his body to recover from heavy lifting and intense cardio. Rest is essential in a bodybuilder’s routine because it helps muscles recover and grow, prevents potential injuries, and maintains overall health and fitness.

Thursday – Shoulders

Carving out shoulders like Soosh requires dedication and perseverance. Soosh performs the following shoulder exercises:

  • Upright rowing (3 sets, 8 reps)
  • Lateral raise (3 sets, 8 reps)
  • Press push (3 sets, 8 reps)
  • Machine rear delt fly (3 sets, 8 reps)
  • Dumbbell shoulder press (3 sets, 8 reps)
  • Bench press on an incline (3 sets, 8 reps)
  • Friday- Leg Day

Here are a few lower body exercises to incorporate on each leg day to help you build strong legs, quads, and glutes like Soosh:

  • Deadlift (3 sets, 6 reps)
  • Back squat (3 sets, 8 reps)
  • Leg curl (3 sets, 10 reps)
  • Squatting goblet (3 sets, 10 reps)
  • Lateral lunge (3 sets, 10 reps)
  • Glute bridge (3 sets, 10 reps)
  • calf raise (3 sets, 10 reps)

Saturday – Rest

Soosh chooses to take two rest days per week, mainly when he is in a cutting phase and doesn’t have as much energy as when he is bulking or eating normally. Soosh uses his rest day to prepare meals, review brand contracts, brainstorm and plan YouTube content, and relax.

Sunday – Arms

Soosh will have another arm day on Sunday to rest his legs. He’s back in the gym, working out his upper body with the following exercises:

  • Shoulder press with a barbell (4 sets, 8 reps)
  • Bench pressing (4 sets, 8 reps)
  • Concentration curl (4 sets, 10 reps)
  • Triceps dip (4 sets, 10 reps)
  • Hanging from a bar (4 sets, 10 reps)
  • Push up (4 sets, rep till failure)
  • overhead press (4 sets, 8 reps)

Soosh’s Diet


Soosh eats to grow and gain muscle mass. What he eats depends on what he wants to do right now. He adds protein, like ground turkey or salmon that is 99 percent lean, starchy carbs, and green vegetables. Soosh also likes sweet things and gets natural sugar from fruits and syrups. He also tries to drink at least a gallon of water daily to keep himself hydrated and full of energy.

Here is Soosh’s diet:


  • Cherry tomato, spinach, and onion omelet made with egg whites
  • Diced potatoes


  • Sushi
  • The brown rice
  • Steamed veggies


  • Turkey meat
  • Fried rice with cauliflower
  • 1 complete egg


Soosh has quickly built a good reputation as an athlete and social media influencer in the fitness industry. Doing this has made deals with several brands that bring in extra money and let Soosh keep doing what he loves.

He is one of many online young guys who have become helpful to the weightlifting world by sharing their knowledge and experiences with a group of people who follow them. Soosh’s online job involves a lot of exercises, and he has a genuine calling to help and inspire others.

Last Updated on October 12, 2023 by anup