Bretman Rock Workout Routine and Diet Plan

By | February 13, 2022

Bretman Rock Workout Routine and Diet Plan: Bretman Rock is a YouTuber, Tik-Tok artist, TV personality, and Influencer known for his MTV show and YouTube content. Bretman Rock also has marked his name as the first gay man ever openly be on Playboy magazine.

Now, while his reality show on MTV is working excellent, he is getting featured in many music videos. The star also gets known for his incredible body physique. So if you also want to know the Bretman Rock workout and the Bretman Rock diet plan, keep reading.

Bretman Rock Workout Routine and Diet Plan

Bretman Rock Workout Routine and Diet Plan

Bretman Rock Body Stats

Height 5 ft 8 inch
Weight 70-72 kg
Age 23 years
Chest 42 inch
Waist 32 inch
Hips 34 inch

Also Read: James Charles Workout Routine and Diet Plan


Bretman Rock Workout Routine

Bretman Rock is a Youtuber, Reality show star, and TV personality that gained fame from social platforms, and now he is on his road to being the next Kardashian with his reality show. Bretman Rock also has his own YouTube channel and his fan following over 18 million followers on Instagram. Besides that, he is also one of the sexiest gay models, which is why he was on Playboy magazine. So if you also want to know more about how Bretman Rock stays fit and in that shape, keep reading.

Bretman Rock is one of the most well-known artists; that’s why it’s not the first time he has heard the question about his workout. So that’s why he has already created a video over some of the routines he does to get cute. Well, that’s what Bretman Rock says; he workouts to make him look cute. So yeah, in the video, Bretman Rock shows himself in his home gym, where you can see a lot of various machines weights, and he gives no equipment workout.

There you will see him showing you a circuit routine, and then a cardio workout, and then finishing it with his famous “absolutely not abs workout.” However, Bretman Rock also does the weight training and uses other machines in the gym; he showed a workout for fans that they can do without much equipment. Bretman Rock himself also follows that routine sometimes and adds other routines, which you can see on his Instagram highlights.

Bretman Rock workout includes:

Bretman Rock Workout Routine

Bretman Rock Workout Routine

Stretching + Cardio

So I will be giving you a routine inspired by Bretman Rock and adding some different exercises to get you an overall great workout. We will be doing warm-up and stretching before starting the workout, so make sure that you watch the video and try out the Bretman Rock stretching. Besides that, we will be doing a cardio workout as well.

You can also do the same cardio workout that Bretman Rock mentioned with burpees and then double jump rope. Jump rope will help you get a great workout and burn many calories. Ten minutes of jump rope equals 30 minutes of jogging, so you can see how many calories you will be burning.


Weight Training + Core

We will be doing five days of a circuit routine in the weight training routine. We will be doing two circuits of weight training, where we will try to take as little rest as possible, as that’s what Bretman Rock likes to do. We will focus on training our upper and lower bodies and then finishing the routine with the “Absolutely not abs workout.” You can watch the routine from the video. 

Circuits: 2

Reps: 15,12,10

Rest time after the circuit: 90-120 seconds

Rest time between exercises: less than 10 seconds




  • Bench press
  • Dumbbell press
  • Pec flyes
  • Push-up


  • Smith machine squats
  • Dumbbell sumo squats
  • Dumbbell lunges
  • Leg press




  • Lat pulldowns
  • Close grip lat pulldowns
  • Cable rows
  • Dumbbell deadlifts


  • Barbell front squats
  • Resistance crab walks
  • Kettlebell goblet squats
  • Calf raises




  • Dumbbell shoulder press
  • Cable lateral raises
  • Front raises
  • Shrugs


  • Quads barbell squats 
  • Leg extensions
  • Leg curls
  • Stiff-leg dumbbell deadlifts




  • Biceps curls
  • Barbell curls
  • Triceps pushdowns
  • Triceps dips


  • Hack squats
  • Glute cable kickbacks
  • Hip thrusters
  • Seated calf raises

That’s all for the Bretman Rock workout routine.

Also Read: Jeffree Star Workout Routine and Diet Plan


Bretman Rock Diet Plan

Now, I learned that Bretman Rock follows a very Filipino diet and a regular diet. So we will be having three meals in this diet plan, starting the day with some sandwich and finishing it with the most common Filipino dish. So let’s gets started;

Bretman Rock diet includes:

Bretman Rock Diet Plan

Bretman Rock Diet Plan

Is Bretman Rock a Vegan?

No, Bretman Rock is not a Vegan.



  • Turkey bacon sandwich with lettuce, tomato, mayonnaise, and wholegrain bread 



  • Adobo chicken
  • Rice



  • Spaghetti (Filipino style with hot dogs and ground beef)

That’s all for the Bretman Rock diet plan.

Also Read: Bella Poarch Diet Plan and Workout Routine

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