Ryan Trahan Workout Routine and Diet Plan

By | March 6, 2022
Ryan Trahan Workout Routine and Diet Plan

Ryan Trahan Workout Routine and Diet Plan: Ryan Trahan is a YouTuber and Social media influencer known for his YouTube content and videos on various topics and subjects.

Ryan Trahan is quite famous and has over 6.5 million subscribers on his YouTube channel. Now, besides that, Ryan Trahan is also quite fit and good-looking. So if you also want the Ryan Trahan workout and the Ryan Trahan diet plan, keep reading.

Ryan Trahan Workout Routine and Diet Plan

Ryan Trahan Workout Routine and Diet Plan

Ryan Trahan Body Stats

Height 5 ft 9-10 inch
Weight 68-70 kg
Age 23 years
Chest 42 inch
Waist 30-31 inch
Biceps 13-14 inch

Also Read: Jack Payne Workout Routine and Diet Plan


Ryan Trahan Workout Routine

Ryan Trahan is well known for his YouTube channel and get recognized as one of the most popular YouTubers. However, Ryan Trahan also believes in staying active and fit. So if you also wanted to be as active and fit as Ryan Trahan, then keep reading. I will be discussing all things about Ryan Trahan that I found out and what he does to stay fit and healthy. So let’s get started:

After going through his YouTube account and looking at the things Ryan Trahan has posted, I was able to find out things he does to stay fit. Ryan Trahan started his channel with some commitment towards marathons and running. Ryan Trahan was running as long as 15 miles and even more. That was the thing that was keeping him fit during that time and also the reason why Ryan Trahan is so lean and ripped. Ryan Trahan has a meager body fat percentage, and it is reasonable after knowing how much he runs or used to run.

Besides that, there was also a video where Ryan Trahan showed his 7-minute abs workout. So you can watch the video and follow that routine if you want to get abs like Ryan Trahan. Ryan Trahan also focuses on toning his body more nowadays, does a good amount of weight training, and goes to the gym. Ryan Trahan is not a super gym freak who would stay for hours, but he still gets a good workout. Now, if you also want to be like Ryan Trahan and work out like him, you would need to train almost every day. So let’s get started:

Ryan Trahan’s workout includes:

Ryan Trahan Workout Routine

Ryan Trahan Workout Routine


We will be adding a long run twice a week. Yep, running for two days will be okay if you run for a long distance. Of course, it’s better to run with good rest days, especially when you are running over 10 miles, but since Ryan Trahan has always been running, I would say you should do about 8-10 miles running two days a week. Now, make sure that you get enough stretch and massage after you finish the running or do an ice bath for muscle recovery.


Weight Training

I do know that Ryan Trahan does weight training, but not familiar with what type of weight training Ryan Trahan does follow. So we will be adding about four days of workout with focusing on training two or more muscle areas every day. It will also be quite an intense workout for beginners, so if you are a beginner, don’t follow this routine and go for something similar to our other routines or get advice from your trainer.

Sets: 3-4

Reps: 12-15


Lower body

  • Warm-up (deadlifts)
  • Deadlifts to dumbbell sumo squats
  • Hack squats to walking lunges
  • Stiff leg deadlift to squat variation
  • Leg extension to curls


Chest and Triceps

  • Push-ups
  • Bench press
  • Dumbbell press to flyes
  • Cable flyes
  • Triceps pushdowns
  • Triceps skull crusher
  • Triceps dips


Back and Biceps

  • Pull-ups
  • Cable rows
  • Lat pulldowns
  • Barbell rows
  • Dumbbell curls
  • Rope biceps curls
  • Hammer curls


Shoulder and Delts

  • Dumbbell shoulder press
  • Dumbbell lateral raises
  • Front raise
  • Cable upright rows
  • Shoulder shrugs
  • Bent-over dumbbell lateral raises
  • Delt flyes

That’s all for the Ryan Trahan workout routine.

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Ryan Trahan Diet Plan

Now for the diet, I did find some videos like the one where Ryan Trahan shows healthy snacks, but there was no particular video on his diet yet. So we will have to wait for the diet video. However, I would still give you a Ryan-inspired diet plan and the meals you should eat; as for the snacks, you can choose any snack from this video. Make sure to take no more than one snack day and keep moderation.

Ryan Trahan’s diet includes:

Ryan Trahan Diet Plan

Ryan Trahan Diet Plan

Is Ryan Trahan a Vegan?

No, Ryan Trahan is not a Vegan.



  • Eggs
  • Avocado toast
  • Juice



  • Chicken breast
  • Veggies
  • Rice



  • Protein smoothie



  • Fish or sushi
  • Veggies
  • Salad

That’s all for the Ryan Trahan diet plan.

Also Read: Ethan Payne Workout Routine and Diet Plan

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