Amer Kamra Workout Routine and Diet Plan

Amer Kamra, who is nicknamed “The Hammer” is the owner of Hammer Fitness based in Toronto, Canada. The name is pretty suggestive of his own personality which is quite blunt, tough, and targeted epically with his approach towards fitness and its training. His clients are in awe of his work as they use vocabulary like,  “life-changing, expert, no BS, tough love, relentless.” This is because he is self-driven to give his best into his work.

Amer Kamra

Amer Kamra has a wide range of clients that include celebrities, professional athletes, fitness competitors, and even the general people around the block. He has a grasp all over the world and so his online business is just as thriving as his offline interactions with the clients. Being an avid sportsperson and athlete himself, Amer Kamra knows the importance of fitness. He began as a commercial and fashion model in 2006 before he started to take part in fitness competitions. He achieved the title of the youngest male pro fitness model in the world.

He obtained a degree in Architectural engineering 2 years later and even though he did not go forward with it, the principles of physics that he learned complied with his physical training and became a cornerstone to his training methods. He also did his master’s in Resistance Training in Oklahoma City USA. Amer’s has an extensive list of certifications, credentials, and awards that include,  Personal Trainer of the year by World Physique Magazine, Cover Model by Physique Magazine, and being named one of Toronto’s Most Influential People by Narcity Media in 2016, amongst others.

In this article, we will read more about the personal life of Amer Kamra and how he manages to remain at the top of his line. Thus, we will study more about his fitness routine that includes his workout routine and his diet plan that he generally follows. So stay tuned.

Amer Kamra Statistics

Awards and Achievements

  • Tana McGowan Bodybuilding Canadian Title IFBB PRO
  • Shane Makan Mens Physique IFBB PRO
  • Jason McGraw Men’s Physique IFBB PRO
  • Margherita Di Bari Miss Fitness Canada IFBB PRO
  • Lyndon Anderson Mr. Canada Mens Physique IFBB PRO
  • Julia Marie Miss Canada IFBB PRO
  • Doug Heron Mr. Canada Classic Physique IFBB PRO
  • **The only Canadian to win 3 IFBB Pro Cards in a single show**
  • Danny Zaccolo IFBB PRO Classic Physique Open
  • Danny Zaccolo IFBB PRO Classic Physique Masters
  • Danny Zaccolo IFBB PRO Mens Physique
  • Tyler Johnson Mr. Canada Classic Physique IFBB PRO
  • Erada Humbatova Miss Bikini Canada IFBB PRO

Amer Kamra Workout Routine

Amer Kamra began his journey into fitness on a very small scale just like most of us. Apparently, he has been quite active even as a kid. He says, “I have always been active in some shape or form since a child. At a young age, I earned my black belt in Tae Kwon Do, then for many years, I played football up until my late teenage years. I have been lifting since about the age of 15 but for sports and not for aesthetics.” When he grew up, his passion shifted a bit towards the aesthetics part of fitness. He continues, “At the age of 19 (or so) I began to compete as a fitness model as I am constantly looking to challenge myself and my body.”

However, he created his own fitness empire by finding his passion in it. By 2010, he launched Hammer Fitness which has become one of the largest fitness companies in Canada. Amer Kamra forever lives a life of a student because his thirst for knowledge is unlimited. He believes in continuous evolution and he aims to provide the best and most accurate platforms to his clients that are based on proper research and evidence. He guarantees the best results possible.

He is constantly motivated but there are reasons behind it too. He always works by setting goals for himself and then making sure that he smashed them all. In his words, ” I motivate myself through setting goals. Having a goal in life is such an overlooked factor. When you have a goal, you have that feeling of being anxious to wake up every morning and attack that goal. That is why I am constantly setting goals. If I don’t, I would be miserable and depressed.”

Setting goals also help him to look forward to something. He does not believe in finding the “perfect moment” but rather creating it himself. He says, “Who wants to live their life with nothing to look forward to? That is the reason many people in the world are unhappy; they wait for what they want in life to come to them, or they wait for the perfect moment to start. I can assure you that the perfect moment is never. The perfect time to start is now. The stars will never all be aligned for that “perfect opportunity” that everybody waits for.”

Amer Kamra works out every single day of the week besides his personal training schedule. He would not miss his training session for anything and gives attention to everybody’s part equally. Here’s his weekly breakdown:


  • A1 Decline Dumbbell press 4 sets 10-12
  • B1 Decline Machine Press 4 sets -8-10
  • C1 Cable Press from high to low 4 sets 10-12
  • D1 Machine Press(flat) 4 sets 10-12
  • E1 Cable Flies 4 sets 10-12


  • A1 Standing Bicep Curls(barbell)3 sets  10-12 reps
  • A2 Bicep Curl close grip 3 sets 10-12 reps
  • B1 Hammer Curls 3 sets 8-10 reps
  • C1 Single Arm cable curls(3 sets per side) 15 reps
  • D1 Overhead Dumbbell Ext 3 sets 10-12 reps
  • E1 Rope Tricep ext 3 sets 10-12 reps
  • F1 Dumbbell Kickbacks 3 sets 10-12 reps


  • A1 Lat Pulldowns wide grip 4 sets 10-12
  • B1 Seated Cable Row wide handle 4 sets 10-12
  • C1 Seated Machine Row wide handle 4 sets 10-12
  • D1 Cable Pullovers 4 sets 10-12
  • E1 Single-arm dumbbell Row 3 sets 10-12


  • A1 seated Dumbbell Press 4 sets 10-12
  • B1 Side Lateral Raise dumbbells 4 sets 10-12
  • C1 Seated Machine side Raises 4 sets 10-12
  • D1 Machine Rows high grip and wide 4 sets 10-12
  • E1 Front Raise dumbbells 4 sets 10-12
  • F1 Reverse Pec Dec 3 sets 12-15


  • A1 Smith Machine Squats(sumo) 10-15 reps
  • B1 Single Leg Lunges 12-15 reps
  • C1 Single Leg Press 12-15 reps
  • D1 Leg Press(both feet) 25 reps(45sec rest)
  • F1 Laying leg curls 4-6 reps(90-sec rest)

He does not have a specific muscle which he would be training more than any else. In fact, he loves to train the whole body. However, he does have some moves that he prefers over others. He says, “I prefer training which involves my whole body; I absolutely love doing full-body exercises. I find that I burn many more calories doing a clean and jerk, snatch pull, deadlift, or squat than I ever will doing a bicep curl. I also love doing bodyweight exercises.”

He also likes to work with his own body weight as it is hard to cheat with it. Amer continues, “The thing about bodyweight exercises is that you can’t cheat your own bodyweight. Sure you can bench press more weight than you can handle and use your lower back, but if you are doing a weighted pushup either you can do it or you can’t. That is the real strength.”

Amer Kamra Workout Tips and Tricks

Besides his workout schedule, here are some of the tips that Amer Kamra practices in his life and always gets across his clients to:

Consistency: For Amer, consistency is the key and without it, you won’t see actual results: “Always stay consistent, even if you don’t see visible changes after a week or two. Do not throw in the towel! It takes time to see changes. If you give up every time you don’t see changes, how will you ever achieve the body you want?”

Intensity: The second most important thing is giving 100 percent to your goals and your workout. He says: “I often see too many people train with a lack of intensity. Go to the gym and make every set, every rep, and every exercise count. Don’t just go through the motions. Make sure you really bust your butt and walk out of the gym knowing that you couldn’t have done any more than you did!”

Balance: Not losing the balance while doing the above two is also very essential. He explains: “It took me many years of being in this industry to realize the key is balance. Don’t just be a gym rat and abandon everything in life especially those things that really matter to you. Find the balance of spending time with those that you love, working out, eating clean, and resting.”

Not just in the gym, but in every aspect of life, Amer Kamra suggests giving 100 percent. “Make sure you put 100% effort into everything that you do. If it is family day, put 100% effort into the day. If it is time to workout, put 100% effort into the gym!” He explains.

Amer Kamra is all about staying true and honest to himself and what he stands for and thus, he tells his clients the same.

My advice to you would be to stay true to yourself. Do not BS yourself and lie to yourself. Be honest with yourself and your goals. If you want something, do everything in your power to get it. Turn over every stone possible; make sure that everything you do, you do it with 100% of your effort. Utilising that mindset has really helped me to achieve many of my goals.

Moving on to the diet plan of Amer Kamra which fuels him for his ever-occupied grueling lifestyle.

Amer Kamra Diet Plan

Amer Kamra makes sure that he is eating quality food to keep his energy level up through the day and that is practically apparent in the way he looks! He keeps his diet clean and healthy most of the time. He follows intermittent fasting where he would usually last until 2 pm and throughout the day eats about 3 to 4 meals.

Intermittent fasting is a rating pattern that does not really focus on what you eat but rather when do you eat. This diet form of diet or “lifestyle pattern” you cycle between when to eat and when to fast. The day is hence split into when to eat and when to fast. So, Amer Kamra’s diet is rather split into several meals rather than breakfast, lunch, dinner, and snacks. So take a look:

Meal One

  • 8 Whole Egg
  • 1/2 cup oats
  • 100g blueberries
  • 1 medium banana
  • Cinnamon

Meal Two

  • 40g whey protein

Meal Three

  • 250g beef
  • 150g Rice
  • Big green salad

Meal Four

  • 8 Whole Egg
  • 1/3 cup oats
  • 100g blueberries
  • Cinnamon

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