Shane Makan Workout Routine and Diet Plan

Shane Makan, fitness model and trainer, has earned the titles of IFBB Pro and now is a part of Hammer Fitness that aims to transform people’s lives through fitness. He is always inspiring people all across the realm of fitness by putting in all his efforts and making waves in his field. Others like Shane Makan get inspired by him and walk in his footsteps to reach a certain level.

Shane Makan

In the fitness world itself, one has seen a great transformation over many years and thus Shane Makan stands as a leading pillar of hope for all of us. He has ventured into space as a new fitness talent. Shane Makan currently works at Hammer Fitness and being a coach there, helps people be one step closer to their dreams by uncharted transformations that they have never even imagined.

Shane Makan won the Inside Fitness Model Search and went forward to obtain the Canadian nationals, which got him the much-awaited IFBB Pro status. It also got him booked with Hammer Fitness. That is not all for him, the fitness talent also has fought on the global stage and achieved his IFBB pro card. This also got him the front page mention on numerous magazine covers and publications. Ever since it has become his mission to inspire someone every single day and has chosen fitness to give his life a new meaning altogether.

These articles speak of all the efforts that are behind the status that Shane Makan has obtained today. Thus we will see an elaborative picture of what Shane Makan’s workout routine and diet will look like. So read further to know more about him.

Shane Makan Statistics

  • Birth Year: 1986
  • Birth Date: 12 September
  • Height: 183 cm, 1.83 m, 6 feet
  • Weight: 102 kg, 225 lbs

Shane Makan Awards and Achievements

  • Toronto Pro 5th Place Classic Physique June 18
  • Van Pro 6th Place Men’s Physique July 16
  • CBBF 1st Place Men’s Physique-Pro card Awarded July 14
  • Winner of Inside Model Search-June 2014
  • 1st Place Men’s Physique and Overall winner-Stratford April 2014
  • Toronto Pro 5th Place Classic Physique June 18
  • Van Pro 6th Place Men’s Physique July 16
  • CBBF 1st Place Men’s Physique-Pro card Awarded July 14
  • Winner of Inside Model Search-June 2014
  • 1st Place Men’s Physique and Overall winner-Stratford April 2014
  • 2 features in Muscle insider 2018
  • Inside Fitness Cover and Feature 2014
  • Muscle Mag multiple features, 2013

Shane Makan Workout Routine

Shane Makan

Shane Makan is into fitness in his late 20s as it struck him that he is quite unhealthy and overweight, in fact. It was a long road ahead of him and but he was determined to stick to the journey of fitness and transformation. He says, “I got into the fitness industry when I was 26yrs old. I was out of shape throughout my adolescence and hit 245 lbs by the time I was 16.  Living a healthy lifestyle saved me from going down a dark road. I went from my worst shape to my best shape one step at a time. I didn’t aim big, I worked on making daily changes that would stick. I shifted my mindset, and eventually, the changes became permanent habits in my life that have led me to live a healthier life, both mentally and physically.”

Ever since he started working for his fitness and body, he competed in several competitions to prove his competence. He explains his own journey saying, “I turned pro on July 5th, 2014 under the guidance of my coach and friend Amer Kamra. It was only my second year competing and my first time at a national show and I ended up winning the title of Mr. Physique Canada and the first-ever IFBB PRO from India.”

Shane Makan

He has seen loads of ups and downs throughout his journey in the fitness world. However, he did manage to get back on his feet with the help of his coach and the support of his family and friend. He mentions, “My journey had a lot of ups and downs as I worked with several coaches in the past.  I was fortunate enough to find a coach that actually cared about me as a person and helped me turned pro within 3 months of doing a regional show.

Throughout his journey, he has learned quite a few things about the fitness world too besides just a fitness routine. His learning has had a great impact on him not just in sports but also in his life, in general. He says, “I’ve learned that it’s a very subjective sport. You can have an incredible physique, but the judges might not favor you. That’s why it’s so important that you love the journey and the process. It’s not about winning or losing, it’s about showing up every day and becoming a better version of yourself. That sticks with you forever and is contagious to all facets of your life.”

Hence he has made a point to be consistent and patient with everything that you do and not just with bodybuilding. He even advises his clients and people who follow him to do the same. He explains, “To be consistent with everything you do. It’s a selfish sport. You have to be willing to miss special occasions and social gatherings to make it to the top.”

Shane Makan does 5 days of training in the whole week and likes to target all his body parts one at a time. Here is a workout routine breakout of each body part and day that Shane Makan follows every week:


  • A1) Incline DB Press 3 sets of 12/8/6 reps
  • B2) Decline DB Press 3 sets of 8-15 reps
  • C1) Machine Shoulder Press 3 sets of 15/12/8 reps
  • D1) Cable Flyes 4 sets of 15/12/10/8 reps
  • D2) Pushups 3 sets of amrap
  • E1) Side Lateral DB Raises 4 sets of 20/15/12/10 reps
  • F1) Incline Db Rows 3 sets of 8-12 reps
  • F2) Face pulls 3 sets 8-12 reps

Day#2-Back and Biceps

  • A1) Pullups 3 sets of amrap
  • B1) Single Arm DB Rows 3 sets of 15/12/8 reps
  • C1) Cable Pullovers 3 sets of 20/15/12 reps
  • D1) Rack Pulls 3 sets of 12/8/6 reps
  • E1) Incline Bench DB Rows 4 sets of 15/12/8/6 reps
  • F1) Standing Cable Curls 3 sets of 12/8/6 reps
  • F2) Single arm preacher curls 2 sets of 8-15 reps

Day#3-Legs (Quad Focused)

  • A1) Seated hamstring curls 4 sets of 8-15 reps
  • B1) Reverse Band Hack Squats 3 sets of 6-12 reps
  • C1) Leg Press 2 sets of 6-15 reps
  • D1) Split Squats 3 sets of 8-12 reps
  • E1) Leg Extension 4 sets of 20/15/12/8 reps
  • E2) Lying Leg Curl 4 sets of 8-12 reps
  • F1) Adductor Machine 2 sets of 8-15 reps

Shane Makan



  • A1) Db Shoulder Press 3 sets of 12/8/6 reps
  • A2) Db Front raise 3 sets of 8-15 reps
  • B1) Lying Cuff Raises 3 sets of 25/20/15 reps
  • C1) Machine rows for rear delts 4 sets of 8-15 reps
  • C2) Banded Spider Crawl 3 sets of amrap
  • D1) Machine Chest Press 3 sets of 8-12 reps
  • E1) Weighted Dips 3 sets of amrap
  • E2) Pec Deck 3 sets of 8-15 reps
  • F1) Cable Pressdown 2 sets of 8-12 reps
  • F2) DB Skull Crushers 2 sets of 6-12 reps

Day#6-Leg Day (Hamstring Focused)

  • A1) Lying Leg curls 3 sets of 8-12 reps
  • B1) RDL 4 sets of 6-12 reps
  • C1) Seated Leg Curls 3 sets of 8-12 reps
  • D1) Leg Press 2 sets of 8-15 reps
  • E1) Abductor Machine 3 sets of 8-15 reps



Because o this extreme dedication, Shane Makan has reached great heights. He was the first coach to be hired by Hammer Fitness too and has been coaching since 2015. He works with every kind of client which has allowed him o explore various kinds of bodies and fitness levels as well as his own being and profession.

He also believes that communication is the key no matter what the situation is. He loves a client who is self-driven and dedicated to achieving his goals. He says, “As an athlete, I love to see the passion/dedication my clients put towards their transformation. Nothing is more satisfying as a coach than to see a client transform both physically and mentally. As a coach, I expect each client to follow the program exactly as it’s laid outI also encourage each client, to reach out to me if they have any questions.

Shane Makan

That was all about the workout routine of Shane Makan. Moving on to his diet plan which fuels his body throughout the grueling and awesome training session and coaching classes that he has throughout the week. Take a look!

Shane Makan Diet Plan

Shane Makan has a very structured diet plan which is divided into 5 to 6 meals throughout the day. His focus is to eat a balanced and clean diet in general with some occasional cheat meals as it is great to break the monotony of the site once in a while. His diet is full of proteins, vegetables, healthy sources of carbs like oats and rice, and essential fats too.

This is the sample diet plan that Shane Makan follows:

Meal 1:

-250ml of egg whites

-4 whole eggs

-4 slices of turkey bacon

-1 cup of gluten-free oatmeal

Meal 2:

-6oz of chicken thighs

-200g of white rice

-100g of dark greens

Meal 3:

-6oz of Lean ground beef

-300g of sweet potatoes

-100g of dark greens

Meal 4-Preworkout:

-65g of Cream of rice

-1 scoop of protein powder

-16g of almond butter

Shane Makan

Intra workout:

-10g of eggs

-5g of creatine

-35g of Vitargo

Meal 5-Post workout:

-90g of cream of rice

-2 scoops of protein

That was all about the diet plan of Shane Makan. Complementing his diet plan are also some supplements that he likes to include in his routine. Let’s talk about the kind of supplements that Shane Makan takes.

Shane Makan Nutrition and Supplements

Any diet concerning a professional or athlete is incomplete without the addition of supplements in the diet. Shane Makan too takes some supplements which complement his diet and help him perform better in his field of sport. We have mentioned the nutrition and supplements of Shane Makan below:

  • Whey Protein: It is one of the most common forms of supplements that any athlete would take to replenish his or her protein source which will help them build stronger muscles faster.
  • Vitargo: It is the fastest absorbing carbohydrate source and is the perfect choice to take after a grueling workout session. It helps the body to recover faster and better by preparing and refueling the tissues of the athlete.

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