Justin Gaethje Workout Routine and Diet Plan 

By | April 22, 2022

Justin Gaethje Workout Routine and Diet Plan: Justin Ray Gaethje is an eminent American mixed martial artist by profession who was born on the 14th of November, 1988. Justin Ray began his boxing journey when he was only four years old. He has got his name listed in the UFC i.e., Ultimate Fighting Championship at no.1 rank. Recently, he has competed in the UFC Lightweight Division.

Also, he has got the honor to be the former Interim Lightweight champion. Likewise, he has won numerous awards & has many record-breaking achievements on his name. So, here we are presenting the well-known martial artist Justin Gaethje workout routine and Justin Gaethje diet plan in a detailed way. 

Justin Gaethje Workout Routine and Diet Plan

Justin Gaethje Workout Routine and Diet Plan


Justin Gaethje Body Stats 

Body stats  Units 
Height 5 ft. 11 inches or 1.80 m 
Weight 70 Kg or 155 lb
Age 33 years 
Chest 44 inches 
Waist 34 inches 
Biceps  17 inches 

Also Read: Tony Ferguson Workout Routine and Diet Plan


Justin Gaethje Workout Routine 

Justin Ray is a well-recognized name in the world of mixed martial art. He has not only won many awards & honors but also made a place in the hearts of several people worldwide. Justin has around 535.4 K followers on his Twitter account, 1.6 million fans follow him on his Instagram handle, and many more. So, are you all ready to read about the Justin Gaethje workout routine precisely?

Seeing the muscular physique of the boxer Justin Ray, there is no second thought that he has to work really very hard on his body to maintain that athletic figure. He workouts for 60 to 75 minutes six days a week. Justin Gaethje workout routine entails diverse sorts of endurance/ strength workouts, cardio exercises, and so on to tone up the muscles & stay fit. 

For all the fitness lovers & youth martial art aspirants, the great Justin Gaethje workout routine is the perfect instance to witness & follow for a well-toned & rugged body figure. Here it is in detail 

Justin Gaethje Workout Routine 

Justin Gaethje Workout Routine


Strength Training

Stretching or warm-up of the body for 10 to 15 minutes is a must-do practice before the workout training sessions. 


Justin Gaethje Workout Routine includes:


Leg & lower body 

No.of sets – 4 

Reps Count – 6-8, 8-10, 10-12 

  • Machine leg extension
  • Machine hamstring curls 
  • Hack squats 
  • Leg press 
  • Dumbbell walking lunge 
  • Romanian deadlifts 
  • Lying leg curls 
  • Standing calf raises
  • Barbell reverse lunge 
  • Weighted donkey calf raise 



Biceps and Triceps Day 

No.of sets – 4 

Reps count – 6-8, 8-10, 10-12 

  • Incline dumbbell triceps extension 
  • Dumbbell alternate biceps curl
  • Single-arm dumbbell preacher curl 
  • Cable Rope Push-down 
  • EZ Barbell Reverse Grip curl 
  • Dumbbell standing kickback 
  • Leant-forward EZ Bar Curl 
  • Barbell step-up 
  • Triceps dips 
  • Upright row



Arms, Chest, and Shoulders 

No.of sets – 4 

Reps count – 6-8,8-10 

  • Side Pullover 
  • Incline chest press
  • Wing stretch 
  • Renegade row 
  • Banded Push-ups 
  • High to low cable fly 
  • Horizontal cable crossover 
  • Speed Bench press 
  • Plate press out 
  • One-armed medicine ball push-ups


Lightweight boxing workouts 


  • Jump rope – 3 rounds 
  • Bag work. – 10 minutes 
  • Floor to ceiling balls – 10 minutes 
  • Various Abs exercises 
  • Boxing specific work – bags/pads/sparring – 12 rounds with 3 minutes interval 
Justin Gaethje Workout Routine 

Justin Gaethje Workout Routine

Core Training 


No.of sets – 5 

Reps count – 5 

  • Hanging Knee Raise 
  • Ab rollout 
  • Oblique crunches 
  • Planks 
  • Pushups to jackknife 
  • Sledgehammer 
  • Med ball side toss 
  • KB Swing 
  • Twisting shoulders 
  • Pushups on a Bosu ball 


Cardio Training 

  • Running (moderate pace) – 10 to 20 minutes 
  • Stair Climber 
  • Jumping rope 
  • Cycling 
  • Swimming 
  • Rowing 
  • Sprinting 
  • Punch boxing 
  • High-Intensity interval training 
  • Front squat plus push


That’s all information we possess about the distinguished Justin Gaethje workout routine which helps him to maintain a strong and well-toned body image. His athletic physique is a blend of an intense workout regime & appropriate diet plan. If you are a true follower of Justin Ray or wish to gain muscles, you can try to perform these aforesaid workout training sessions. 

This is all about Justin Gaethje Workout Routine.

Also Read: Charles Oliveira Workout Routine and Diet Plan


Justin Gaethje Diet Plan

Justin Gaethje diet plan includes food items & drinks rich in protein, nutrients & fibers. He takes an ample amount of all the necessary elements required to maintain a powerful & fit body image. He drinks a gallon of water to stay hydrated for the entire day. He tries to cut down the use of junk food, dairy products, high sugars, etc from his diet part. 

Let’s have a glimpse of the most recognized martial artist Justin Gaethje diet plan to infer more about it. 

Justin Gaethje Diet Plan

Justin Gaethje Diet Plan

Is Justin Gaethje a vegan?

No, Justin Gaethje is not a vegan. 


Justin Gaethje Diet Plan includes:


  • Blackberries & raspberries smoothie 
  • Yogurt
  • Oozy Greek Vanilla bean 
  • Banana 
  • Almond butter 



  • Chicken fried steak 
  • Pan-Seared Salmon with Kale & Apple salad 



  • Shrimp stir-fry
  • Low-Cal Fettuccine Alfredo



  • Chicken Saltimbocca 
  • Lemon-Garlic Shrimp and Grits 
  • Quinoa & kale Salad 


This is all the details we have about the famous mixed martial artist Justin Gaethje diet plan that he follows to stay healthy & fit. His healthy and well-balanced diet schedule which is full of nutrients, proteins, carbs, and fibers enables him to build a robust & fit body figure. So, if you follow him as your idol do try to incorporate healthy daily diets. 

This is all about Justin Gaethje Diet Plan.

Also Read: Dustin Poirier Workout Routine and Diet Plan [Updated]

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