Dan Bilzerian Workout Routine and Diet Plan

You can probably ask most men and women who are social media savvy and chances are they might know or have heard about who Dan Bilzerian is. Many might also follow him on his account! In fact, he posts a lot about his lavish lifestyle and the sam is shared by his fans and followers on all social media platforms.

With more than 29 million followers on Instagram, you might think that he is the real deal for sure. And if you have visited his Instagram profile, chances are you might know exactly what his interests are and are not. The top one is definitely fitness but he has few quirks too. But no matter what the post is or who else is in the post, chances are this man would steal your glance every time you log into his profile.

dan bilzerian

Dan Bilzerian travels a lot to promote his business and give his services and most recently he was in India to promote his partnership with a sports predictor platform, LivePools. He also announced the launching of his grooming brand called, Alister.

Before we move onto his workout routine and diet plan to know what keeps him super active and fit, here are his statistics.

Dan Bilzerian Statistics

Height 5 ft 8½ inch (174 cm)
Weight 85 kg (187 lbs)
Age 39 years
Chest 45 inch
Waist 34 inch
Biceps 16 inch

Dan Bilzerian Workout Routine

Dan Bilzerian is a famous internet star with millions of people following him. Fitness for him is something that must come from within. It is spiritual. In his words, “I think it’s very important to be fit. You only get one body so you gotta take care of it the best you can.”

dan bilzerian

Asking what his preference is like when it comes to sports, he has a very comprehensive answer. Well, if you are a fan you would know there is nothing that Dan Bilzerian has not tried his hands on. YOu name a sport or an activity besides lifting like a beast in the gym, and he might have done it. Here’s what he has to say about it, “I have done pretty much everything from triathlon to MMA, to just cardio, to just weights. So, I think it’s good to be well-round. But I would say, for the average person – you should find something that you enjoy doing, because it’s a lot easier to sustain that than going to the gym and doing something you don’t like, like walking on a treadmill for 45 mins. If you can train MMA (mixed martial arts), or you can box or do some kind of physical fitness where you are getting hand-eye coordination, it is more interesting. I think that’s always going to be the best option.”

For him, fitness is something that should be consistent throughout the day. Thus, he follows a pretty active lifestyle and an amazing daily routine to stay fit. He explains his workout routine saying, “I wake up, eat breakfast, and then about an hour and a half later, I usually go hit the gym. I do a little bit of cardio, warm-up, run a mile, and then hit the weights. I’ve been kind of focusing on doing weights lately, but I’ve been doing MMA for 20 years and I used to be a big runner.”

And although he has not done MMA practice for a really long time, he is looking forward to doing it. In his own words, “I have not done MMA for about 4 months but I’m looking to get back in.”

He also reveals his favorite exercise which he also called his go-to exercise. He does it almost every single day. He is a believer in compound exercises which focuses on moving multiple muscle group than isolated workouts. Here are his favorite three exercises, he says, I would say the core stuff – pull-ups, bench presses, squats. I think by doing full-body exercises, you get a higher growth hormone secretion… more of testosterone secretion. And I think that’s just more beneficial than doing the isolation stuff.”

dan bilzerian

Fighting shape

For this guy in his 30s, there is no such as following a routine. In fact, fitness is so integrated into who he is that it comes naturally to him every single day. He does not follow a workout just for the sake of it but because it has been an integral part of his life ever since he began working out. He is not someone who is always in his comfort zone but has pushed his limits to a further level and has experimented with quite a few forms of training methods.

“I’ve trained in every way, from bodybuilding workouts, triathlons, boxing, MMA, SEAL training, powerlifting, and so on,” he tells in an interview recently.

For him, variety adds a lot of things to the routine. If he is not switching it up chances are that he might get bored of it. He experiments with himself so that nothing gets monotonous and it is also the number one reason why people lose interest in working out anymore. He says, “I think the more you switch it up and do different training the better your body will respond. A lot of guys read magazines, see their routines, and then do the same exercise for the whole year. They need to shock their muscles into growing rather than doing the same tired routine. Currently, I train five days a week doing either MMA or Olympic-style lifting.”

Currently, Dan Bilzerian is all about improving his explosive strength so he is training with functional workouts. He mixes his workouts with two forms of training like fight training and weight training to achieve the body goal that he wants. However, he tells that this method might not be for anyone and everyone!

Dan Bilzerian explains: “The best type of workout really depends on your goals. For me, there is nothing better than lifting weights and eating clean. I love doing the clean and press because it really does everything. I think the best results come from that exercise because it spikes testosterone and growth hormone.”

dan bilzerian

He also likes this kind of workout because it targets each muscle in the body and that is a great way to strengthen his muscles. He further adds, “However, to be truly functional I think MMA mixed with weights is best for functional speed, full-body strength, and a strong core. No muscle is neglected and it is also a good workout because you don’t notice the time. With MMA sparring or BJJ (Brazilian jiu-jitsu) you aren’t looking at the clock. The next thing you know an hour has passed.”

Even though all of the new era fitness celebs and trainers are huge on types of equipment and machines, Dan Bilzerian likes to go to the old school way. He does not really use any kind of machine, wear heavy belts around his stomach or use gloves for his fights. He uses the basic- bar, bench, and dumbbells. This is what he got to say on it: “I don’t use machines, weight belts, or gloves. I don’t bring anything with me other than coconut water,” Bilzerian explains. “I prefer using a bar, bench, and dumbbells. When you use machines, you don’t strengthen stabilizer muscles and you increase the risk of injury when using those muscles in an uncontrolled environment like sports.”

The Dan Bilzerian Workout

Dan Bilzerian likes to incorporates Olympic moves, powerlifting, and aesthetics into his workouts. Although it sounds like a transition of 70s powerlifter into Olympic lifters, Dan Bilzerian claims it works the best for him. He also adds some isolated exercises to his routine but most of his exercises are compound exercises.

He makes sure to have a proper warmup before he begins his grueling session at the gym. He thinks it is important to mobilize your joints and protect you from injury.

Dan Bilzerian has a physique of a Greek god and his favorite exercises are those of core. Most of his focus is on his abs, back, and chest but he looks chiseled overall. I guess that is the benefit of compound routines.

All workouts should be about the pectorals, with less concentration on the arms, legs, and shoulders. We could recommend that you and your coach produce some routine that gets the chest and back beginning at twice a week, and later three to four times as you can achieve it just like Dan Bilzerian usually does.

Also, Dan Bilzerian suggests that all heavyweight exercises should be succeeded by prolonged rest intervals and lightweight cycles with more concise rest periods. The purpose of doing these distinct methods in this plan is to grow as much muscle as you can. Here, the locus should be on the strength work excluding pump training -so that the muscle mass on the arms, legs, and shoulders is flat.

This is the first step to building a Dan Bilzerian body and once you have aced it, then you might want to shift your focus to the remaining parts, arms, shoulders, etc so that the whole body must look balanced. So keeping all that in mind, this is what a Dan Bilzerian would look like. Read ahead:

dan bilzerian

Dan Bilzerian Monday workout

Exercise: Chest

Even on chest day, Dan prefers to first warm-up on the treadmill. Despite your age, warming up before a drill can avert damage – particularly if you intend on performing heavy lifts. For one workout (for example, the barbell bench press) he will concentrate on lifting a large amount of weight. The remainder of the exercise requires higher reps for a chest pump.

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

Here’s a specimen back workout from Dan that concentrates on building broadness and thickness of the back muscles. Again, he starts it by warming-up on the treadmill first, before moving to lift weights. The importance of this workout is the lat muscles, as this increases the muscles of the upper back and makes it look wider. But you also need to focus on the lower back too, for an overall power structure.

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

View this post on Instagram

Everybody was kung foo fighting

A post shared by Dan Bilzerian (@danbilzerian) on

Dan Bilzerian Wednesday workout

Exercise: Shoulders

If you want to have a great shoulder like Dan Bilzerian, you need to work up all the parts of your shoulders. This means that your workout will focus on the front, back, and rear delts. His favorite exercise to do is the seated Arnold press which will help you loosen up the muscle of the shoulder area. because of the excellent mechanics of the movement.

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

Dan Bilzerian Saturday workout

Exercise: Legs

Dan Bilzerian knows exactly how important is the leg day to have a proportionate structure. Most people miss out on legs and concentrate on their upper body however, it is not a great way to workout. Having stronger legs helps you lift more and also in compound movements. Dan Bilzerian uses his legs to do his bench press and it also needs a great leg powder to do a deadlift. Also, warming up is essentially important!

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

Things to know

  • Do not focus on a particular muscle for too long because then your muscles will get used to it. You can start with the kind of weights that are easily manageable.
  • Make sure to warm up properly before you begin your workout. Aim for a full-body warm-up as well as the particular part of the body that you are working on that day.
  • Your goals must be attainable and not something impossible to attain. Focus on eating cleans and lifting heavy.

During his recent and most latest trip to India, he spoke a lot about health and fitness, and now, it is quite easy to say that he stole the show and accumulated a lot of Indian fans. He has more than 30 million fans to whom he shares his lifestyle almost daily. If you want o get inspired, all you need to do is follow Dan Bilzerian on his social media.

Dan Bilzerian gave a really important interview in September 2019 where he talked in-depth about his routine and how he manages to be fit and healthy.

View this post on Instagram


A post shared by Dan Bilzerian (@danbilzerian) on

In the same interview, he also revealed the fact that he was a great run before he bulked up because he was trying to be a part of the Navy Seals. Now that he is into lifting and building tons of muscles, his cardio routine can come down. He also des MMA and it is not a recent development. In fact, he has been doing it since he was in school. He continues to lift the weight even now.

Here are a few of the exercises which he makes sure to add to his routine. He also tells the importance of each part of the exercises and what kind should be done. Dan Bilzerian himself works out for 6 days a week for at least 60 to 90 minutes. We are going to talk about the kinds of workouts and how should one do it right below.

Dan Bilzerian Workout Includes:-


Cardio is added to his routine before starting any workout. He does a 15 minute quick run on the treadmill to get his heart pumping and blood flowing. It also makes him warmed up and ready for his routine. He advises his fans to do a quick run or skip a rope or any kind of cardio before beginning their workout session. You can also run in the open if you do not have access to a treadmill.

Dan Bilzerian MMA Training

Dan Bilzerian does a lot of MMA training. Although he has not done it in a while, he is certain that he is not going to take a break from it forever. According to Dan Bilzerian, doing this will help you develop the fundamentals of fighting and give you a different level of fitness and health. He used to do it at least thrice a week and so if you are looking to follow him, you can incorporate it too.

Weight Training

His weight training routine is pretty standard and he focuses on each body part. That is pretty evident from all his pictures on social media. His goal and focus are to gain strong and big muscles.

Importance of Rest

While Dan Bilzerian kills it 6 times a week in the gym, he does know the importance of proper rest too. He uses different techniques to let the steam blow off. His favorite method is to dunk himself in an ice bath after he has worked out hard. In his words,

“I’ve done ice baths many times after tough training sessions because they pull lactic acid out of your muscles and wake you up. They’re good to do after a heavy legs session or full-body workout – like clean and press. I also run or do the elliptical trainer the next day to get rid of DOMS (delayed onset muscle soreness).”

Asking on how does he get time to do other stuff while he is still working out and spending most of his time recovering and chillin’. He says, “I build my day around working out, the p***y will always be there,” he replies with a wink and a display of his trademark smile.

dan bilzerian

Dan Bilzerian’s military pedigree for mental toughness

Navy Seal is known as one of the toughest branches of the service in the American military. Thus, it is no joke. This training is pretty intense and has known to break those who consider themselves extremely strong too. It is made to separate the weaklings from the best who are still standing till the very end.

Bilzerian obtained the BUD/S (Basic Underwater Demolition/SEAL) instruction when he was younger and thinks that his time planning to be a member of the military has supported him with the subconscious phase of working out.

“Training as a Navy SEAL made me realize you can push yourself so much farther than you mentally think is possible. I’m not talking about lifting heavy weights, I’m talking more about endurance, and the mental blocks people create to give themselves an excuse to quit,” he says.

dan bilzerian

According to him, it is a strong mindset that can take you or break you. He explains, “I see it all the time with these people who hire a trainer to ‘push’ them. When the trainer gives them several reps, they never push past it, and I can see them mentally quit if the number is too high and they don’t think they can do it.”

But there was definitely something that did not lead this hunk to put both his body and mind in a certain alignment and break past every barrier. He explains all that had to do during the Navy Seal training. In his words,

“During each of the two ‘hell weeks’ I completed in SEAL training, I had to stay up for 132 hours with no sleep, run 144 miles throughout the week while wearing boots, carrying either a boat or a telephone pole. There were no breaks from training other than to eat. We had to do countless calisthenics, obstacle courses and ocean swims. I felt pretty destroyed afterwards.”

This is exactly what made Dan Bilzerian who he is right now but moving onto what he eats in a day to support all these kinds of activity throughout the day. Here’s his diet plan for the day.

Dan Bilzerian Diet Plan

The best part of the Dan Bilzerian diet plan is that he is very upfront with the fact that he does not include any form of sugar in his diet which he finds is the number one trick to help him achieve a great body. He says, “I do, I have absolutely no sugar. I think sugar is the worst possible thing that you can have.”

He advises all his fans to cut sugar completely out of their system. However, he is in favor of natural sugar you get from fruit but it is accompanied by other nutritional benefits, unlike processed sugar which is just empty calories without any benefit. The other thing that he cuts out is any kind of junk food or processed food and dairy. He explains this by saying, “Ah, good question. Uh, processed. I think fruits are okay, they have a different type of sugar and it usually is accompanied by fiber. So, it doesn’t create that insulin spike which is what really causes a lot of negatives. Cholesterol by itself, without the presence of sugar, isn’t really all that bad, and saturated fat without the presence of sugar isn’t really all that bad either. So, I think if you can cut one thing out, it should be sugar. And the next thing should be processed food, and the third I would say should be dairy.”

View this post on Instagram

Not today flies

A post shared by Dan Bilzerian (@danbilzerian) on

Although he loves animals a lot he is definitely not a vegan, to even close. He says that meat is important for him to maintain his muscle mass. He also recalls an experience with his dad going vegan. For now, he is not thinking of going vegan, in the future? probably. He says, “I’m not! You know, I wish that I was. But for me, it’s really hard to maintain muscle without eating meat, because I have a super-fast metabolism and it’s hard for me to get the protein. My dad went vegan and he lost 30 pounds of muscle in a pretty short period of time. I really respect vegan people, maybe one day I will do it – if I was a woman, I’d for sure do it! It’s really tough to be an athlete and consume enough protein without animal sources. So, for me, it’s always been difficult to maintain the calorie intake that I need to keep the muscle.”

Dan Bilzerian also tells his fans that if you want to get and remain in good shape, a good diet must be followed by a good workout session in the gym. Most beginners make the mistake of focusing on the workout and not on the diet, but both are equally important.

Despite having a really tight schedule because of all the traveling and managing his own business, Dan Bilzerian tries to be as healthy a possible. Even though he might have tried his hands on the craziest stuff, he makes sure that he is getting enough rest and good food in his body.

When he is traveling he makes sure he has his things done for himself. He says, “I have three full-time chefs who cook for me. I eat foods that are balanced, non-processed, high in protein, and low in saturated fat along with vegetables every three hours.

View this post on Instagram

Just the essentials

A post shared by Dan Bilzerian (@danbilzerian) on

And there’s no way he skips carbs which are important for fueling. He reveals, “Also, unless it’s post-workout I have carbs that are low on the glycemic index too. I’m big on meat and fish.”

Thus Dan Bilzerian likes to eat as healthily as possible except for a frequent cheat meal here and there. He makes sure that he is having a balanced meal in each part of his day. His meals are balanced with both macronutrients and micronutrients which are great for overall health and not just building muscles. Here is a look at what he eats:

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

View this post on Instagram

Last supper w @billperkins

A post shared by Dan Bilzerian (@danbilzerian) on

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. Moving on to what does he supplement his food with to achieve the best health.

Dan Bilzerian Supplements

Dan Bilzerian is not really huge on taking supplements and the most important thing he considers is taking a huge glass of protein shake right after the has worked out. This is something he rarely misses. He explains the very same thing saying, “I always have a protein shake as it’s important to replenish glycogen after training. I think it’s all comparable to what tastes good because protein is protein and I only have shakes after I work out.”

He also has a granola bar with protein and things like that if he is busy or has to rush somewhere which will replenish his body. He explains, “If I’m on the go then I’ll have a Muscle Milk and Nature Valley’s Granola Bar. They’ve got good grains and oats and stuff like that. It’s as good a meal as you can get when you’re on the road because few protein bars are good for you.”

View this post on Instagram

Life before bats

A post shared by Dan Bilzerian (@danbilzerian) on

For Dan Bilzerian, the phrase ‘work hard, play hard, is something he lives by. He almost considers it his mantra and so he does work extremely hard on himself. He is always in his best possible shape and to maintain that all year round is not a small task. In fact, Dan Bilzerian gave a Henry Rollins quote which he said would sum up his intentions and purposes of working out so hard. And that was quite impressive to hear. He said,

“My whole life involves working out. So much so that one of my favorite quotes is from Henry Rollins’ Iron and The Soul. ‘The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total b**tard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But 200lb is always 200lb.”

It is so amazing how Dan Bilzerian is always motivated to make himself better and improve upon his physique. Thus that’s why people keep up with this legendary trainer and motivator. Thus, the next time you think of skipping the gym, think of this huge guy doing a deadlift, or the next time you would want to indulge in a Krispy Kreme donut, read this Dan Bilzerian for more motivation.

The respect for Dan Bilzerian comes not from his flashy cars, his luxurious lifestyle, or a hundred chicks who are dying to have a glimpse of him. Rather, he is someone who is not stuck in a rat race that involves following someone else’s footsteps. He has created a life for himself by working hard and staying persistent. He really doe believe in living his life to the fullest and it is exactly what he is doing too. He is maintaining how he looks while also living the best life possible at the same time.

However, there have been rumors of Dan Bilzerian using some kinds of steroids and testosterone shots to make him look more buffed. However, it has not yet been confirmed by the fitness enthusiast himself and so nothing can be said on that topic either.

Give a Comment