Dan Bilzerian Workout Routine and Diet Plan [2020]

Dan Bilzerian Workout Routine and Diet Plan: Dan Bilzerian is an American playboy, actor, and multi-millionaire, in short, he is what every guy wants to be, and he is the guy that every girl would like to have. Dan Bilzerian is best known for three fantastic things: his body shape, being a playboy, and the last having one of the most luxurious lifestyles.  So right now, we are going to talk about the Dan Bilzerian workout and diet plan.

Dan Bilzerian
Dan Bilzerian

Dan Bilzerian Body Stats

Height 5 ft 8½ inch
Weight 85 kg
Age 39 years
Chest 45 inch
Waist 34 inch
Biceps 16 inch

Also Read: Jen Selter Workout Routine and Diet Plan

Dan Bilzerian Workout Routine and Diet Plan
Dan Bilzerian Workout Routine and Diet Plan


Dan Bilzerian Workout Routine

Dan Bilzerian is known as King of Instagram, especially in India; he owns the Instagram platform of India without any doubt. Having above 31 million followers, Dan is always sharing a lot about his lifestyle on his Instagram account. So after seeing all the posts and videos, I found out many things that he does to keep his body fit and active.

I also saw the interview with GQ India in September, where Dan Bilzerian himself told a lot about his lifestyle, including his fitness journey, so we will also take a look at those things. In that interview, Dan told GQ that you only get one body and one life, so you should take care of it the best way possible.

In that Interview, Dan also reveals his fitness journey, where he stated that he used to be a considerable runner back in the days when he was also trying for Navy Seals. Nowadays, the amount of cardio workout that he does has drastically come down to a limit. Dan also shared that he has been doing MMA for more than 20 years, and he even lifts weights to stay in shape.

Dan Bilzerian Workout
Dan Bilzerian Workout

So after hearing all those statements of Dan Bilzerian, I will give you a workout routine to get a body like Dan Bilzerian. Now, remember if you do these and don’t keep up with a diet, you won’t be able to achieve a body like Dan Bilzerian. We are going to workout Six days a week and each day you are going to train for about an hour to two hours.

Dan Bilzerian Workout Includes:-


Before starting any workout, you will do a mike run or 15 minutes of the treadmill at least to make sure your body is warmed up and ready for the real workout routine. Many people run to their gym for the cardio routine. You can do that too, but remember, you cannot do a kit of cardio as it will later come in the way of your muscle gain. So keep it between a mile to two miles run max.


Dan Bilzerian MMA Training

Although the king of Instagram does a lot of MMA training, you don’t have to match him the exact way. Start with just adding three days of mixed martial arts training that will help you get the fundamentals of fighting and provide you with that level of fitness and health, which will be quite close to Dan Bilzerian. I would prefer to do it on Monday, Wednesday, and Friday.

Dan Bilzerian Training
Dan Bilzerian Training

Weight Training

The weight training routine of Dan Bilzerian is a standard bodybuilding routine. Now I don’t know what exactly he does in his workout routine, nor the other people know. So I will provide you with a workout that will work the best way for you to gain those muscles and get big like Dan Bilzerian. So we are going to focus on the best way of gaining muscle, which is low reps sets and lifting heavy weights with proper form.

Dan Bilzerian Monday workout

Exercise: Chest

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Bench press
  • Incline bench press
  • Incline Bench dumbbell press
  • Flat Bench dumbbell flyes
  • Cross cable flyes
  • Chest dips
  • Push-ups


Dan Bilzerian Tuesday workout

Exercise: Back

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Pull-ups
  • Lat pulldown
  • Cable rows
  • Bent over barbell rows
  • One-arm dumbbell rows
  • Back lat pushdowns
  • Deadlifts


Dan Bilzerian Wednesday workout

Exercise: Shoulders

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Military barbell press
  • Arnold dumbbell press
  • Side lateral sitting raises
  • EZ bar front raises
  • Shoulder shrugs
  • Delt flyes
  • Rear delt raises


Dan Bilzerian Thursday workout

Exercise: Biceps

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Biceps curls
  • Isolation dumbbell curls
  • Barbell curls
  • Cable curls
  • Preacher curls
  • Cross Hammer curls
  • Rope hammer curls


Dan Bilzerian Friday workout

Exercise: Triceps

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Tricep skull crusher
  • Tricep overhead press
  • Tricep extension
  • Tricep bench press
  • Tricep pushdowns
  • Tricep dumbbell kickbacks
  • Tricep dips


Dan Bilzerian Saturday workout

Exercise: Legs

Sets: 4

Reps: 6 to 8

Rest time: a minute or two

  • Back weighted squats
  • Leg press
  • Leg extension
  • Leg curls
  • Lunges
  • Hack squats
  • Stiff-leg deadlift
  • Calf raises; seated and standing

This is all about Dan Bilzerian Workout routine.

Also Read: Ana de Armas Workout Routine and Diet Plan


Dan Bilzerian Diet Plan

Now, this part is an essential part of getting a physique like Dan Bilzerian as you will have to eat healthily and still a lot. We don’t know the exact diet of Dan, but I know it contains lots of protein, carbs, fibre, healthy fats, vitamins, and other nutrients. Dan must be taking at least five to seven meals a day with some supplements.

Dan Bilzerian Diet Includes:-

Dan Bilzerian Breakfast Meal

  • Four egg whites and two whole egg omelet
  • Juice
  • Oatmeal with fruits and a scoop of protein powder
  • Toast


Dan Bilzerian Pre-workout meal

  • Pre-workout shake
  • Dry fruits


Dan Bilzerian Post-workout meal

  • Protein shake
  • Chicken
  • Rice
  • Veggies


Dan Bilzerian Lunch Meal

  • Salmon
  • Rice
  • Veggies


Dan Bilzerian Evening meal

  • Protein smoothie
  • Dry fruits


Dan Bilzerian Dinner Meal

  • Chicken or turkey
  • Rice
  • Veggies

This is all about Dan Bilzerian Diet Plan.

Also Read: Conor McGregor Workout Routine and Diet Plan

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