Damien Patrick Workout Routine and Diet Plan

Damien Patrick is not a  usual name. He is a fitness guru who has many brands under his name. For example. Ripped 365 and an athletic wear brand called Total Alpha Clothing. He is known for training and giving tips on health and fitness to his audience through his Youtube channel by posting videos every week and which has been view more than 46 million times.
Well, it was all super hard before, renting an apartment and then going to the gym to teach your clients day in and day put. But today, thanks to Youtube and other social media channels, you can reach out to a million views just by a click and upload your videos.

He has had a fair share of time in the fitness industry now. In his own words, he says, “I’ve been involved in fitness for 15 years and I started when I was 15. I actually started working in the industry when I was 17 years old and that was a job at GNC as a sales associate, one year later I was the manager.”

He has fixed his days for training and quite honestly, it all depends on his working schedule too. Being a busy entrepreneur, he has to make time for everything but he somehow manages to work things out. He says, “I currently run a 3 day on and 1 day of rest split. I find this is optimal for recovery because of the amount of volume I do during my training.”

Although he tries to train 6 days a week, if he is busy, he will make sure that he is working out at least 3 days to train all the muscles at least one time in a week! This is what he does when he has only 3 days to train himself:

Day 1: Chest in the morning and back in the evening
Day 2: Legs
Day 3: Shoulders and arms together
Day 4: Rest and then repeat

He also likes to do cardio but it all depends if he is bulking or if he is cutting down. Naturally, if he is bulking, he would avoid a lot of cardio and focus on weight lifting. If he is cutting down, he would increase his cardio to up to 3 times a week. He said in a recent interview, “During my bulk phase I limit my cardio to twice a week and that is usually 1 sprint or martial art based session (black belt in taekwondo) or I have my girlfriend train me in boxing as she is an Olympic certified boxing coach that use to fight in the ring.”

He also takes some supplements because it is not always possible to hit the macro goals every single day. His supplements include protein powders and creatine but it all depends on what he is trying to do with his body at that point in time. In his own words, “I’m not very big on supplement use but I do take plant-based protein powder and I take some creatine.  When I prep for a show I do take BCAAs as well.”

He also shares a lot of tips and suggestions on his Youtube channel. He shares everything from how to get on to bulking or cutting down. Recently he also shared with his fans some tips on how he gets down to lose weight if he has to. He says, “Yes my tip is to not lose weight quickly lol, you almost always end up putting it back on. The best way to lose weight is 1 to 1.5lbs a week. However, if you were really in a rush to lose weight then 60% of your weight loss should come from your diet and the rest your cardio and training. What I mean by that is your caloric deficit at which you will achieve weight loss, should mostly come from your diet.”

He once posted a video about rear-delts and now that he has learned a significant deal about it, he is ready with a new version. Here’s what he said, “Haha funny you should mention that I actually thought about doing an updated video on that at some point with a few more exercises.”

He has different views on keeping his gains in tracks. Some people like to measure their body parts but he has not been quite a big fan of it. But nonetheless, he feels that it is a good way of tracking progress. In an interview, he was asked the same question and this is what he said,  “I usually don’t measure body parts unless I’m getting ready for a show because it is a good way to track progress. I have clients measure body parts because a lot of people guys are afraid to lose fat because they feel like they are shrinking but it is usually never the case. So by having them measure biceps and then again after 10lbs lost they can see the biceps are pretty much the same size but the waist has dropped 2 inches. It is a great motivational tool.”

His range of vertical press in his daily routine: “Very few. I would put that number at 1 exercise per week and sometimes I will go for two weeks without it. I’ve been able to greatly improve the look of my shoulder without pressing for almost an entire year(due to injury). So it is not needed for that.” And the top 5 vertical press variations that he likes to include are… “My 2 favorite at the barbell military and seated dumbbell.”

He is also big on side raises and it is one of his favorite exercises. This is how much he does in his weekly program and the range of each exercise. This is what he says in his own words, “A ton! I usually do several variations of side raises. I currently do about 15 sets, twice a week.  Those variations usually involve dumbbells, cables, and a machine. I like to throw in slow negatives on some of my sets to increase the time under tension.”

His tip for building forearm includes a lot of important exercises. He thinks that this is where more bodybuilders lack because they do not train them enough. He gives his readers and audience some advice on how to improve the overall range of motion when they workout. This is what he said in a recent interview, “My favorite 3 movements to train are dumbbell pullovers, t-bar rows, and squats. I always train in the 8-12 rep range and occasionally will throw in a 15. My focus is strictly hypertrophy and that is how I maximize my time in the gym. A lot of lifters out there can’t feel their lats working as much as they’d want when doing pull downs and pullovers, what are some general tips that you have to give? SQUEEZE THE PEANUT! Sounds funny but I mentioned this in my video. Imagine a peanut right under your armpit and when you hit the full range of the movement, crush the peanut with your armpit. Works with everyone!”

He also likes to add some ab exercises to his workouts every now and then since it is important for core strength and which provides overall strength to the body. He says, “When It comes to direct training to my obliques I do very light resistance stuff like across body crunches, woodchoppers, ​​Russian twist.”

But what he doesn’t have to train is his neck, specifically! “No I don’t train neck, never really had to.”

Being in a fitness industry comes with a lot of injuries and naturally, Damien Patrick has also suffered from many injuries throughout his career. There’s no escape from them! However, he remembers one of his injuries which he says was worst of all of them. In his own words, he says, “My worst injury has been rotator tendinitis. I’m still dealing with it but it has gotten a lot better with patience. I work around it, making sure not to put that shoulder in a bad position. I also try to be consistent with a regimen of physio work, icing, and occasional NSAID.”

His motivation and aim are to reach out to the maximum number of people and inspire them in every way that he can. he only objective of his life is, “To have touched millions of lives in a positive way.”

Honestly, Damien Patrick is one of his own kind and he will probably be able to touch millions with the kind of videos that he posts. For now, he has been quite a sensation and we see why won’t this continue to be. It was all about Damien Patrick’s diet, supplements, and workout strategies. Clearly, he works out way harder than it was expected that too very strategically!

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