David Morin Workout Routine and Diet Plan

David Morin is the world’s one of the leading names when it comes to being a fitness model, personal growth influencer, and father of four from Miami Beach, Florida. He has starred on the cover of over 30 fitness magazines, co-starred in the Netflix documentary called ‘The Perfect Physique’, and has movie credits including Michael Bays’ ‘Pain & Gain’.
However, David’s impact on the world stretches far ahead of these surface credentials. He used fitness to enhance his own life’s journey and overcome a difficult period in life. With fitness, he was about to discover strength in both his body as well as mind such that he was able to transform each aspect of his personality. His mission, hence, became to arouse the same powers as his to his followers. His lifelong passion became his only goal in life.
In the year 2015, David recovered himself from a 5-day coma arising from a pulmonary embolism. Having encountered a near-death experience, he is presently more motivated than ever to continue living his enthusiasm for reviving others to their greatest potential.
Since then, David has established LynxFitness, besides being a corporate wellness speaker, and remains to create an innovative world of fitness while consistently outdoing his own shortcomings just so he could inspire others to live their best lives. On his website, he introduces himself right on the home page, and here is an extract.

“My name is David Morin I am 33 I live in Miami Beach FL, I have a Martial Arts back ground with yoga, free weights, and open to many other fusions that have popped up recently. I enjoy mountain biking, hiking, surfing, skateboarding and anything outdoors. I have trained all my life as part of my mental and physical development. I started weights in 1999 as part of becoming a Personal trainer at Bally total fitness. It was kind of a tuff time as I was going through a divorce and felt weights were the best way to focus some of the anger and depression that came with my situation. Most proud of: Pro skater at 16 (outlook sk8s), my 4 children, my health at 38, ‘Muscle & fitness’ cover, my family and my relationship with God, my sponsor Dymatize and my integrity.”

Before we move into how he does everything so perfectly, here is a look at his statistics.

David Morin Statistics

  • Birth Date: Oct. 9, 1974
  • Height: 6’2″
  • Weight: 212 lbs
  • Birthplace: Ramstein, Germany
  • Residence: Hallandale Beach, FL
  • Instagram: @getmorin
  • Sponsors: Dymatize, Icon Meals

Events That Led Morin To Bodybuilding

David Morin, ironically during the early hours o this 41st birthday in October 2015, was lying down on a hospital bed, comatose. Wires were binding him to various machines and a thick tube was stuck right down his throat. He had been in a coma for five days straight and things were not good.

While no one is to fall into a coma, David was not even more supposed to. He was considered one of the greatest fitness models in the whole world and was a great ideal for all health enthusiasts. He was all over the place with his name and face on the covers of magazines. People were ready to pay for his high-end fitness classes or online coaching videos. He was one of 10 men who starred in a Netflix documentary series, called The Perfect Physique- truly, the little explains it all. He had even performed some parts with Mark Wahlberg in the bodybuilding-themed film called Pain and Gain, produced by Michael Bay.

Now here he was lying in a hospital bed, still and quiet, surviving with the help of a ventilator, given a 50% hope of survival. His situation wasn’t the outcome of some deadly accident or injury, either. He had just been struggling a lot, moving from his home in Florida to different sections of the world for his work, when he found that he could barely breathe. He was going to the gym one morning with his girlfriend when she scrutinized his strangely pale face and said, “You don’t look so good.” “I don’t feel so good,” he replied. nd instantly enough, he blacked out on the floor. He does not even recollect being hurried to the ER.

In the hospital, the doctors discovered that there was a huge blood clot in his lungs, the reason for a pulmonary embolism—arising from a cyst on the side of his heart. This explains his difficulty in breathing and why he ended up on the floor with a gush. On the fifth day, he had a surreal experience where he felt he was hovering in the room looking at himself and the people around him.

As terrible as his position was, it was by no way the first significant hurdle Morin had ever encountered. Born in Germany to an Air Force pilot, he was a self-named “military mutt” who was raised in three countries Germany, England, and the U.S., and a few states -California, Hawaii, Virginia. During his childhood, he grappled to build deep associations with other kids, understanding he would be telling them goodbye soon enough.

He did not have a gym to go to either but he was otherwise an active kid with a profound interest in different kinds of sports activities. He spent his childhood playing competitive basketball, did a lot of skateboarding, did martial arts. He was expected to be notably backing up future NBA MVP Allen Iverson at Bethel High School in Hampton, VA. But at the moment, the heaviest item he’d picked up was his guitar. “Back then, I saw bodybuilding as a gross exaggeration of physiology,” Morin says. “I didn’t see the artistry of it. I just saw a bunch of insecure people trying to be more attractive to each other.” 

In an attempt to be like his parents and settle down, he married his childhood girlfriend, fathered two kids quickly, and landed himself a job at a car dealership, working 60 hours a week. However, his wife soon left him for someone who looked opposite, a big, muscular guy whom she met at the gym, Morin’s life started to shatter right in front of him. His life was a constant struggle to battle for the custody of his children and he was working hard to pay off his debts. Those were some of the obstacles that he describes as, “try to choke the man out of you.” And that’s exactly when he started to lift weights in the gym.

He said he wanted to feel something because otherwise, his life was almost feelingless. He was in depression. In his words,

“When you feel like you’ve done everything right, and yet you go home to an empty house, you feel completely powerless,” he says. “I wanted to go to the gym and feel the pain—or feel something. I wanted to get better, get stronger, be more like this guy that my wife left me for.”

However, while he was working out hard in the gym, his bank account was shrinking which also led him to sleep in his car- he was rendered homeless. This was the time when he began to share his story on Yahoo Personals Profile. The profile caught the eye of some marketing manager who asked him to come down to San Francisco to feature him in an ad campaign on their dating portal online. It also got him a break in the modeling field.

Soon, he was doing some good work for huge clients like Vitamin Shoppe, Men’s Health, Dymatize, and this very magazine. Gradually, within a few years, he added another credential to his name- a personal trainer, wellness consultant, and the creator of an equipment brand for workouts called Lynx Fitness. His schedule was extremely busy and he was working more than ever but he felt good about life suddenly when he got himself into a comma.

At three in the morning on his 41st birthday, after five days in a coma, Morin came back to his senses. “I saw myself above myself,” he recollects, “and I jumped back into my body.” When his girlfriend told him that he’d been passed out for almost five days, he was horrified. “It had only felt like a few minutes.”

He left the hospital after three days and was on the path of recovery. Although, he had gained 47 pounds that he had lost and wanted to go back to the gym to lift weights although his doctors said he would never be able to lift more than 40 pounds.

But, during his recovery period, there was also a good thing that happened, he began practicing things like meditation and breathing exercises which he thinks is just like a “Shaolin Monk”. He also started practicing what he calls “oxygen saturation” into his workouts which is basically taking deep breaths between his sets to make the heartbeat lower which helps in boosting productivity and burning fat. He even created a similar product called FLO2 that helped people to take deep breaths and make breathing easier for them to fully optimize their training. this is how his comma became a silver lining to him. He says,

“That was the start of this profound journey into realizing how important breathing is,” Morin says. “From that point on, I have talked to so many people that struggle with anxiety, respiratory problems, and headaches. They don’t fully realize what they have at their disposal simply by breathing properly. If you do it right, it’s an incredible resource.”

Moving on to his working routine:

David Morin Workout Routine



  • 30 min morning cardio afternoon weights.
  • Dumbbell Pullover superset with pullups: 4 sets 10 reps
  • Seated underhanded grip rows: 4 sets 15,10, 8, 6 reps working up in weight.
  • Narrow grip T-bar row: 3 sets 12, 10, 8 reps working up in weight.
  • Wide overhanded pulldowns behind the neck (carefully): 12, 10, 8 working up in weight.
  • Deadlift superset with cable pulldown. No numbers …just burnouts to failure with moderate weight.


  • 30 min morning stretching with 20 min cardio. Early evening weights
  • Leg extensions superset with Hamstring curls: 4 sets light weight warm-ups.
  • Walking Lunges: Lightweight for warming up 3 sets.
  • Squats Front or Back: 4 sets 15,12,10,8 working up in weight.
  • Pistols superset with air squats: 3 sets each leg 10 reps, 3 sets of air squats nice and slow 10 reps.
  • Leg extension and hamstring curls super drop set burnout to failure.


Morning: Abs, consisting of hanging leg raises, wood chops, and planks with 20 min cardio in the am.


  • Lat pulldowns: 3 sets, 15, 12, 10 reps
  • Deadlifts: 3 sets, 15, 12, 10 reps
  • Rope gripped seated rows: 3 sets 15, 12, 10 reps
  • Muscle-ups: As many as I can do 3 sets
  • Cable flys: 3 sets 15, 12, 10 reps
  • Incline Dumbbell Press: 3 sets 12, 10, 8 reps
  • Flat bench: 3 sets 12, 10, 8 reps
  • Reverse grip decline smith bench superset with pushups: 3 sets to failure
  • Peck deck drop set to failure.



  • 30 min morning cardio 20 min martial arts stretching.


  • Machine lateral raises: 3 sets 15, 12, 10 reps
  • Cable front raises superset with rear delt flys: 3 sets 12, 10, 8 reps
  • Upright rows superset with Dumbbell raises: 3 sets 12, 10, 8 reps
  • Smith Machine shrugs: 3 sets 12, 10, 8 reps
  • Preacher superset with skull crushers: 3 sets 12, 10, 8 reps
  • Supermans superset with dips: 3 sets, 12, 10, 8 reps


Saturdays are all about adding a little cardio or HIIT workouts to make him faster and more agile. He says, “Every other Saturday I do a CrossFit W.O.D. Consisting of compound movements and running, jump rope, etc.”


Sunday is for rest and recovery for Morin.

#1 Morin’s Total body workout or HIIT workout

This workout schedule is intended to boost your heart rate and increase lung capacity, while also burning fat and inciting the muscle to perform better.

Finish 3 rounds of the circuit.

  • Heavy Tire Flip: 12 reps
  • Landmine Row Press: 12 reps per side
  • Sled Push: 8 reps of 20 yards
  • Jump Rope: 90 seconds
  • Heavy Bag Punching: 90 seconds
  • Skiing Double Pole: 90 seconds (Don’t have a SkiErg? Sub in a fan bike or a rower.)
  • Medicine Ball Slam: 12 reps per side
  • Jumping Lunge: 15 reps per slide
  • Spider-man Pushup: 15 reps per side
  • Box Jump: 12 reps

#2 Morin’s Complex Total Body Workout:

During this complex total body workout, you’ll deliver the most movements and fill the longest time beneath maximum tension, but it’s also the most comfortable in terms of rep execution. As per Morin’s website, “Here, you’ll be performing five reps of each exercise for as many rounds as you want with short periods of rest between each effort. This is a very intense circuit, so shoot for two rounds as your starting point. You won’t need to work with much weight for these, and 65 pounds will present a significant challenge for even the most well-conditioned athlete. More advanced lifters can either start with or work up to, 95 pounds.”

1. Bent-Over Row
2. Upright Row
3. Push-Press
4. Back Squat
5. Reverse Lunge
6. Good Morning

Rounds: 2 to 5
Reps: 5 each exercise, all rounds
Weight: 65 pounds

He even explains how to do certain exercises:


With a loaded barbell on the floor, hinge at the hips and bend forward so the bar is directly under your navel with your torso close to parallel to the floor. Grasp the bar outside shoulder width, and then pull it to your stomach. Hold for a second, then return to the start position with the bar hanging a few inches off the floor.


Shift into a close overhand grip and come to stand-ing so the barbell is resting on the front of your thighs. Initiate the move by pulling up and outward with your elbows. Your hands will trace an upward path, with the bar being pulled to the shoulder level. Your upper arm should not travel past parallel with the ground, and your hands should remain below arm level throughout the exercise.


Hold the barbell in a conventional military press position, with your hands slightly just outside your shoulders and your feet shoulder-width apart. Start by bending your knees slightly, and then drive the weight upward, pressing the bar overhead to a locked-out position slightly behind your head. Your feet should remain stationary throughout. On the last rep, bring the bar behind your head and into a back squat position.


With the bar across your upper back, your feet about shoulder-width apart, and your knees slightly bent, turn out your toes just a bit. Your head must be in a neutral position and make sure that your abs are tight and your torso is straight. Bend your knees and hip so that your body goes down slowly and make a chair position aiming to reach a 90-degree angle. Pause when your legs reach at least a 90-degree angle, then drive through your heels, extending at your hips and knees until you’re standing again.


Maintain the back squat position, with your feet shoulder-width apart and the barbell on your back. Take a large step directly behind you and descend into a lunge, keeping your head and chest up. When your knee brushes the ground, push yourself back up to the start position.


With the bar still on your back, slowly hinge at the hips and bring your torso as close to parallel to the floor as possible. Be sure to maintain the arch in your lower back throughout the movement and do not slump your shoulders forward. Activate your hamstring and push your hips forward to return to the start.

#3 Morin’s Complex 2: Upper Body Workout
Morin’s website states that “Here you’ll be using moderate amounts of weight for maximal repetitions, intending to rapidly add muscle mass across your whole body. This complex is designed in a classic “reverse pyramid” fashion, starting with high reps and working down as fatigue increases. For hypertrophy, you’re essentially looking for a pump, so keep the rest periods to 60 to 90 seconds.”

He suggests that if it feels too challenging, you must start with a rest break of 90 to 120 seconds but make sure you reduce the limit as you develop strength and endurance. This exercise sequence is to tone some major components of the upper body including shoulders, biceps, triceps, back, and core. For this complex workout, you must begin with a lighter weight slowly increasing the load as you progress further.

1. Reverse Curl
2. Overhead Press
3. Standing Barbell Triceps Extension
4. Jump Squat

Weight: 45 to 65 pounds
Rounds: 3
Reps: 16 (each exercise) round one, 12 round two, 8 round three

Here is the exact technique on how to do these exercises according to Morin’ website:


Stand straight holding the bar with an overhand grip, hands shoulder-width apart. Your arms should hang straight down so the bar rests in front of your thighs. Keeping your back straight and elbows tucked into your sides, curl the bar up until the top of your forearms come close to your biceps. Pause, then lower the bar back to the front of your legs and repeat.


After the last rep of your curl, immediately acquire a different grip of the bar at shoulder height. Keep your head neutral, abs tight, elbows pointed down, and lower back arched. Spread your legs slightly wider than shoulder-width. Powerfully press the bar overhead to full extension. Squeeze your shoulders for a few counts and then gradually bring the bar lower so that it touches your upper chest. Repeat.


Once you’ve completed the final overhead press, hold the barbell above your head with your arms fully extended. Keeping your triceps close to your head and elbows in, lower the bar behind your head. Only the forearms should move, while the upper arms remain stationary.


With your feet shoulder-width apart and your hands tightly around the bar in a comfortable position—and your elbows directly under the bar—push your hips back and descend into a full, below-parallel squat. From here, explode back to the top position jumping your feet completely off the ground. Land softly and repeat.

Davids Top 3 Exercises

  • Incline dumbbell press.
  • Pullups.
  • Squats.

David Morin Diet Plan

David’s diet consists of around 3000 calories per day which incorporated macros like lean proteins and includes raw salmon, raw egg whites, natural peanut butter, Greek yogurt, whey protein, chicken, and vegetables. David is likewise a big supporter of juicing fruits and vegetables to detox, cleanse, and invigorate his body.

He says that the secret to his flat and ripped stomach is “Lower the carbs…increase the Protein and slowly increase the raw healthy fats. Intense interval cardio combine with increased BCAA intake and a nice thermogenic.”

The main source of protein and fats in his diet comes from very simple ingredients. In his words, “Lots of Liquid egg whites and ISO – 100 …coconut oil with tonnes of BCAA, Carnitine, leafy greens, and spinach with lean fish and chicken. Also some Greek yogurt and nuts.”

David Morin’s Favorite Caffeine Retreat

Keto Coffee

  • Coconut oil
  • Raw coconut milk
  • 1 scoop of Dymatize Iso-100
  • Shot of espresso

David Morin Supplements

  • ZMA
  • Resveratrol
  • BCAA
  • Whey Protein, and
  • Jacked3d

David Morin Fitness Tips

1. Calculate Your Macros

The first tip David provides us is to constantly calculate your macros. This will be varied for everyone because it is based on their own calorie needs because of activity levels and body mass. To find out your daily calorie needs you can use a BMR calculator on the internet. David uncovers the ideal ratio to stay lean is 2:2:1. For every 2 grams of protein, you have 2 grams of carbs, and 1 gram of fat.

2. Macro Manipulation

David’s second tip is to handle your macros once you’ve figured how much you want each one of them. The two you need to concentrate on planning are your fats and carbohydrates. How you manipulate your carbs and fats is based on your workout levels. For instance, high fat and low-carb diet are best suited for those who are doing high volume and steady cardio exercises. Moreover, high carb and low-fat diets are best for those who are doing high-intensity workouts like HIIT.

3. Intermittent Fasting

David’s third secret to remain lean and toned is intermittent fasting. Intermittent fasting allows you to have a window of eating and that of casting. It helps to manipulate and restrict the number of calories you intake. For David, he likes to have a 12 pm to 6 pm feeding window because that is when he is most active and covers all his daily requirements here.

To retain his body fat rate around 5 or 6% year-round, Morin usually eats one or two big meals a day, between noon and 6 p.m.

4. Do Mobility Work 

Every morning, Morin stretches on the beach, does yoga, foam-rolls, or warms up with bands. Sometimes he’ll even perform tai chi with a 20-pound sledgehammer.

5. Hit the Big Muscles 

Morin lifts heavy weights three to four times a week in the gym, which targets his larger muscle groups. His go-to movements are squats, deadlifts, bench presses, dips, pullups, and seated rows.

6. Get Shredded, Not Huge

Now in his 40s, Morin doesn’t try to grow or get puffy. Instead, he trains to burn calories and hit a bunch of muscles quickly—think time under tension, not heavyweight.

7. Don’t Forget Cardio 

Morin likes to include cardio in his workouts so three nights a week, Morin rides a bike, jumps rope, or performs burpees. But he keeps it short—approximately around 15 minutes. “Very short, very fast, get the heart rate up, and I’m done.”

8. Live in the Sauna 

Morin days that sauna has helped him stay slim and even boost the recovery period for him. He says he has had many benefits since he started having a sauna. He says, “Your testosterone gets higher when you use the sauna.”

9. Pound the Water

David Morin

Right before a photoshoot, Morin might do a 24-hour or 36-hour water fast, drinking gallons of water and nothing else. “If you want a flat stomach, drink water and don’t eat,” he said. But he also said not to do it in day-to-day life because it can be dangerous and practice eating in moderation instead.

10. Always be Ready 

For someone in his profession, you never know when a photographer might call, so your physique always ought to be on point. “There is no off-season when fitness is your business. Chance favors the prepared,” he said.

Morin provides a three-step guide in order o stay fit all year round so that you do not have to worry about instant photoshoots. He says,

  1. Get at least six hours of sleep, particularly if you are over 30. Ideally, you should try to be in bed by 10 p.m. on weeknights if possible.
  2. Eat all of your meals in a six-hour window every day except weekends. The window should be between 12 p.m. and 6 p.m. but no later than 7 p.m. It’s OK to eat socially on weekends.
  3. Take two, 15-minute walks each day or do 30 minutes of any form of exercise. You don’t have to work up a sweat or wear special clothing but do the exercise as close to the time you finish eating as possible.

11. Each Step Is Important

“If you are not getting anywhere from six to eight hours of sleep consistently, you are going to have a hard time losing weight,” cautioned Morin, for whom sleeping is as important as lifting weights in the gym. He says that a good night’s sleep is necessary for the body to function the next day.

“You’re going to have a hard time convincing your body that it’s in a position to give up any calories if it perceives you are in a stressful environment,” he said. He also mentions that he tries to at 10 pm to get a sufficient amount of rest and sleep that is needed by the body since the growth hormones are secreted between 12 am to 4 am

You mustn’t start feeding until noon, according to Morin. Drinks like water or sparkling water are allowed during fasting. But diet soda is allowed only throughout the feeding window.

You have to adhere to the program to get the advantages. “If you are too busy at work and you can’t prioritize your meal — 15 minutes to eat your meal because you have a deadline, or your boss is on your back, or you just have a time crunch — then you are just going to have to suck it up,” Morin said.

12. No Need For A Special Diet

A certified strength and conditioning personal coach and mentor for 16 years, Morin said a fraction of his customers have accomplished weight loss through the ketogenic diet, which is a high-fat, low carbohydrate eating plan.

While Morin advocates the diet, he said it is not essential to lose weight.

“Fat is delicious, so it’s a lot more popular than most diets that are kind of restrictive in many ways because there’s so much flavor in avocado and nuts and salmon and fatty cuts of beef like rib eye steaks and cheeses,” he said. “A very typical ketogenic meal would be an arugula salad with peppers and a lot of olive oil and apple cider vinegar. Then on the side — avocados, slice of cheese, some bacon or fatty fish, or fatty meat.”

He said the six-hour eating window during Intermittent Fasting is the solution to losing weight because it takes account of the body’s natural cycles to break bad habits.

Typically people starve themselves during the workday, and then they go home and they eat late at night,” Morin explained. He continues, “Once the sun goes down, nine out of every 10 calories is going to be stored.”

13. Gym Membership Not Needed

As a corporate wellness orator, Morin gives these same tips to companies like Bank United and Post Holdings. Whereas the conventional way of going to a gym for exercise is quite satisfactory, Morin said that many people don’t have time to go to a gym.

Morin recommends going for a walk alternatively or practicing on home workout equipment. But he needs you to begin exercising as soon as you stop eating.“The initial response the body will have for food if you are not doing things physically is to store the calories,” he warned.

Ultimately, Morin advises people to take the support of public facilities.” Every city has a park,” he said. “If you’re living in a rural area that doesn’t have a park system, you basically live in a park.”

David Morin Idols and Influences

David Morin says that his impulse arises from inside of his own self. There was a time he used to fight against his competition in the same field, but presently David only battles against himself. “It’s all about my limits and finding new ways to surpass them. That is my motivation…and I find that through that pursuit I inspire others.” Says David.

When David is questioned about hi superb impulse to stay consistent and how he continues shining at what he does, this is what he has to say:

“All I can tell you is that if you have lived at all. you’ve acquired some baggage, relationships, mistakes, shortcomings, trauma…don’t make the mistake of blocking this out! This is the fuel, the alchemist needs to turn Lead…or iron in this case into gold! Training is the key to connecting your mind and body. The better connected these channels, the better you create and empower your dreams.”

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