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T.J. Dillashaw Workout Routine And Diet Plan 2023

T.J. Dillashaw

T.J. Dillashaw was born on the 7th of February, 1986, as of 2021 his age is 35 years. T.J. Dillashaw is of Sonora, California, United State. He is well recognized as an American Mixed Martial Arts (MMA) Fighter. In his profession, he got many successes like the UFC Bantamweight Champion. he was seen in his high school as a scholarship for wrestling for Cal State Fullerton Titans, and when he reaches out from his college at California University.

T.J. Dillashaw’s zodiac sign is Aquarius which is also identified as Sun Sign. T.J. Dillashaw’s parents always raised him in his dreams born in an American family and rise up with his good.

T.J. Dillashaw Body Stats

Height5 ft 6 inches
Weight61 kg
Hair ColorBlack
Eye ColorBlack
Chest42 inches
Waist30 inches
Biceps14 inches

Also, read Glover Teixeira Workout Routine & Diet Plan.

T.J. Dillashaw Workout Routine

T.J. Dillashaw is a player that you need to be mindful of while not talking about UFC; he is pretty old but still works like a 20-year-old fighter full of energy. Not only does he fight like a 20-year-old if you see his frame shape, but it also looks so ridiculous, like it has gotten built perfectly. So no wonder many characters want to learn about T.J. Dillashaw’s workout routine.

T.J. Dillashaw workout includes:


In the morning routine, we will be doing a complete gym routine that will contain working your weight training, cardio, including core workout.


In the cardio, we will be performing a quick 20-30 minutes HIIT workout that will also be our warm-up of time. We will begin with some 10 minutes of interval runs with moderate speed and then 30 seconds sprints. Then you can create 10-20 minutes of speed ropes that will help your body gets more vivid on your feet and get suited to being on your toes. In this, you can do a similar interval training within one minute of jump rope and 30 seconds of rest.

Weight Training

In weight training, we will do a complete workout that will contain training four days a week, as puts a lot of stress on the body while we do other workouts.

Sets: 4

Reps: 15


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Cable rows
  • Lateral raises
  • Shrugs


  • Squats
  • Leg press
  • Weighted squats
  • leg extension
  • Lunges
  • Stiff-leg deadlift
  • Barbell front squats


  • Wide grip push-ups
  • Diamond push-ups
  • Triceps bench press
  • Hammer curls
  • Triceps dumbbell kickbacks
  • Barbell curls
  • Triceps pushdowns


  • Smith machine squats
  • Hack squats
  • Skater lunges
  • Calf raises
  • Hyperextension
  • Hip abduction
  • Hip thrusters


In the evening routine, you will perform four to five days of MMA workouts. It will contain sparring, pad workouts, drills, bag workout, etc. You can also go to the nearest MMA gym and work out.

This is all about the workout routine of T.J. Dillashaw.

T.J. Dillashaw Diet Plan

T.J. Dillashaw will be eating like a bodybuilder concentrating on eating healthy, small, and nutritional meals. T.J. Dillashaw is most likely to consume bars or nuts in snacks, and yes, T.J. Dillashaw arranges to take supplements.

T.J. Dillashaw diet includes:


  • Oatmeal
  • Broccoli
  • Spinach
  • Cheese
  • Ham
  • Cold-pressed juice


  • Nuts


  • Salads
  • Boiled egg
  • Chicken

Post lunch

  • Protein smoothie

Evening Snack

  • Protein bar


  • Salmon
  • Salad

This is all about the diet plan of T.J. Dillashaw.


T.J. Dillashaw is a professional martial artist fighting in the UFC in the Bantamweight Division. T.J is the guy indeed to be feared and identified for his speed and eclectic style of fight. T.J. Dillashaw performs lots of workouts which helps him to gain a perfect body shape. His diet also includes wholesome food that actually keeps him fit.