Chris Heria Callisthenics Workout Routines

Honestly speaking, you don’t need to get a monthly gym subscription if you want a ripped physique.

You can simply achieve it if you follow a comprehensive callisthenics workout routine. Don’t believe us? Then check out Chris Heria, who is one of the foremost callisthenics athletes today. His physique and fitness ideals are an inspiration to millions of fitness enthusiasts around the world.

But how can you get such a physique in the first place? Well, that’s what this guide is about, for it has discussed the callisthenics workout routine followed by Chris Heria himself.

So, without any further ado, let’s get straight to it!

Who Is Chris Heria?

Before we get to the meat of the topic, let’s talk a little bit about Chris Heria. After all, it is only fitting that we discuss the man whose callisthenics workout schedule we will focus on here. And in case you do not exactly know who he is, this information will help bring you up to speed.

Chris Heria is a 31-year-old American Youtuber, influencer, fitness trainer and entrepreneur. He is the founder and CEO of ThenX, which is a fitness program dedicated to callisthenics. Apart from that, he is associated with several other fitness institutions, such as The Miami Trainer, Callisthenics Academy and Callisthenics Evolution Institute.

So, it goes without saying that he is a highly popular personality in the fitness industry. He is a certified personal trainer and has a considerable reputation as a Street Workout Champion and a Pro Bar Athlete. Thanks to that, he has a massive following on different social media channels like Instagram and Youtube.

He started his bodybuilding journey in his teenage years when he used to work out in the different parks in and around Miami. It didn’t take him long to become a Pro Bar Athlete, after which he became established as one of the most influential figures in the domain of callisthenics and fitness.

Chris Heria Stats

  • Born: 21st December 1991
  • Birthplace: Miami, Florida
  • Weight: 165 lbs (75 kg)
  • Height: 5’11” (185 cm)

Chris Heria’s Workout Routine

The workout routine followed by Chris Heria is quite extensive, and it includes different types of exercises and a diet plan. He usually works out five days a week, but sometimes, he extends that to six days. On that note, he trains for at least two to three hours each day, focusing on a specific workout type each day.

Generally, he wears weighted vests while performing bodyweight exercises to achieve the best results. He also makes use of free weights, as well as his own body weight, to train different muscle groups.

In any case, here is what Chris Heria’s typical workout week looks like.

Day One: Shoulder Workout

  • Barbell military press: Three sets of ten reps each
  • Single arm pull-ups: Three sets of four reps each
  • Tuck planche push-ups: Three sets of five reps each
  • Handstand push-ups: Three sets of eight reps each
  • Dumbbell rear delt fly: Three sets of ten reps each
  • Tuck planche press to handstand: Three sets of six reps each
  • Handstand to 90-degree push-ups: Three sets of ten reps each

Day Two: Arm Workout

  • Neutral curls: Three sets of ten reps each
  • Supinated curls: Three sets of ten reps each
  • Pronated curls: Three sets of ten reps each
  • Lying dumbbell extensions: Three sets of ten reps each
  • Overhead triceps extensions: Three sets of ten reps each
  • Supinated triceps kickbacks: Three sets of ten reps each
  • Dumbbell push press: Four sets of ten reps each

Day Three: Chest Workout

  • Warm-up bench press: Two sets of 15 reps
  • Push-ups with a weighted vest: 25 reps
  • Ring push-ups with a weighted vest: 25 reps
  • Decline push-ups with a weighted vest: 25 reps
  • Ring dips with a weighted vest: 25 reps
  • Weighted push-ups (with a bar): 25 reps

Day Four: Back Workout

  • Mountain climbers: Four sets of ten reps each
  • Weighted plank: Four sets of 45 seconds each
  • Barbell deadlifts: Four sets of five reps each
  • Bent over rows: Four sets of seven reps each
  • Weighted pull-ups: Four sets until failure
  • Barbell curls: Four sets until failure
  • Inverted rows: Four sets until failure

Day Five: Leg Workout

  • Walking lunges: Four sets to failure
  • Calf raises: Four sets of 20 reps each
  • Kettlebell goblet squats: Four sets of ten reps each
  • Sumo squat: Four sets of 20 reps each
  • Pistol squat: Four sets of eight reps each
  • Jumping jacks: Four sets of 45 seconds each
  • Wall squats: Four sets of 45 seconds each
  • Box jump: Four sets of fifteen reps each

Day Six: Cardio Workout Or Rest

Normally, he considers the sixth day of the week as a rest day unless he is in a bulking phase. In that case, he does some light cardio workouts on the rowing machine.

Day Seven: Rest Day

The seventh day of the week is the dedicated rest day of his workout routine. This rest interval allows the body to recover and heal, which is an integral aspect of muscle growth and fitness.

Chris Heria’s Diet Plan

In addition to the above exercise routine, Chris Heria follows a strict diet regimen. After all, if you don’t follow a balanced diet, you will not get the desired results from your workout.

With that in mind, here’s Chris Heria’s detailed diet plan.

  • Breakfast: Fruit salad, multi-egg omelette, biotin, collagen, fish oil and water
  • Pre-training snack: Protein shake, banana and water
  • Lunch: Mixed vegetables and fish 
  • Snack: Protein shake and yoghurt
  • Dinner: Chicken breasts, spinach and green salad

Final Words

That’s all we have to say about the typical Chris Heria workout. It goes without saying that you don’t need to follow this exact routine, meaning that you can change things a bit according to your preferences.

Also, if you are a beginner, you might want to keep things simple initially, until you progress. For instance, you don’t have to use weighted vests or perform a high number of reps. You can do those things once you have become accustomed to this routine.

Likewise, if you want to build muscle mass like him in a short time, you should never ignore rest intervals and diets. If you are unsure about it, you can seek help from a certified trainer for this aspect.

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