Chris Heria Diet Plan and Workout Routine

Chris Heria, an esteemed American fitness instructor and a prominent figure in bodybuilding and fitness, has significantly impacted the industry.

As the founder and CEO of the highly successful ThenX fitness program, he has revolutionized how people approach their fitness journeys.

With a deep-rooted passion for fitness, Chris Heria has established several successful fitness businesses, including the Calisthenics Academy, Miami Trainer, Calisthenics Evolution Institute, Weightvest, Heria Shop, and Chris Heria Pro fitness app. 

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These ventures showcase his expertise, dedication, and unwavering commitment to providing valuable resources to fitness enthusiasts worldwide.

Chris Heria’s contributions have earned him the prestigious title of an official BarStarzz member, solidifying his reputation as a fitness star.

Chris Heria Diet Plan and Workout Routine
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His innovative training methods and distinctive teaching style have captivated the attention of countless individuals seeking to improve their physical well-being. Born in Miami, Florida, on December 21st, 1991, Chris Heria had an active and vibrant childhood. 

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He developed a love for the outdoors, spending much of his free time soaking up the sunshine and immersing himself in music.

Even at a young age, Chris Heria was drawn to fitness and regularly engaged in workouts at a nearby park, nurturing his passion for physical activity.

Throughout his journey of exploration and participation in various fitness competitions worldwide, Chris Heria accumulated a wealth of knowledge and honed his skills in the field. 

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Driven to share his expertise and inspire others, he returned to his hometown and founded the first calisthenics gym in Miami, the Calisthenics Academy. 

This marked a significant milestone in his career as he aimed to create a space where individuals could learn and excel in this unique form of exercise.

chris heria fitness
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The success of the Calisthenics Academy propelled Chris Heria to expand his reach, opening additional locations across the globe. 

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His commitment and distinctive teaching methods resonated with countless people, resulting in an outpouring of messages expressing gratitude for his teachings’ positive impact on their lives.

Motivated by this feedback and determined to empower even more individuals, Chris Heria launched ThenX, a platform where he could share his knowledge and expertise through video tutorials and specialized programs.

Through ThenX, he continues inspiring and guiding individuals on their fitness journeys, helping them achieve their goals. Numerous accolades and recognition have marked Chris Heria’s professional career.

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Alongside his brother Stefan, he embarked on their fitness journey at a young age, participating in various events and competitions. Their shared passion for the calisthenics discipline fueled their dedication to the sport.

Chris Heria became a prominent member of the esteemed training group, BarStarzz, and his expertise as a fitness trainer is entirely self-taught.

In 2019, Chris Heria was honored with the Monaco Fitness & Wellness Influencer Awards, acknowledging his significant influence and contributions to the fitness industry.

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His achievements have also translated into a substantial online presence, with over 2 million followers on Instagram and more than 4.5 million subscribers on his self-titled YouTube channel.

Since their inception in 2013, these platforms have allowed Chris Heria to share his knowledge, workouts, and inspirational content with his dedicated audience.

chris heria bodyweight
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In addition to his online presence, Chris Heria works as a coach for professional athletes, providing guidance and support to help them reach their peak performance.

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He also collaborates with numerous individuals, sharing his expertise and assisting them in achieving their fitness goals.

As the proprietor of THENX, a renowned training academy, Chris Heria and his team travel worldwide, delivering exceptional fitness instruction to their clients. 

Alongside their training programs, they offer merchandise such as T-shirts, resistance bands, and highly acclaimed weighted vests.

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Chris Heria’s professional career is a testament to his remarkable achievements as a self-made fitness trainer, influencer, and entrepreneur.

Through his digital platforms and global endeavors, he continues to inspire and empower individuals to lead healthy, active lifestyles.

Chris Heria Diet and Nutrition Plan

chris heria dieta
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Chris Heria follows a well-structured and disciplined diet plan to support his fitness goals and maintain his impressive physique. He emphasizes the importance of being mindful of macronutrients and maintaining a balanced diet to achieve optimal results.

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One key aspect of Chris Heria’s diet plan is his strategic manipulation of carbohydrate intake based on his training goals. 

When his workouts involve higher repetitions with heavy weights, he increases his carbohydrate consumption to provide the necessary energy for intense training sessions. On the other hand, when his focus is on fat burning, he reduces his carbohydrate intake.

While specific details of Chris Heria’s diet plan may vary depending on his training phase and goals, he generally prioritizes whole, unprocessed foods to nourish his body.

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His diet consists of lean protein sources such as chicken, turkey, fish, and eggs, which provide essential amino acids for muscle repair and growth.

Chris Heria incorporates complex carbohydrates into his meals to meet his energy needs, including sweet potatoes, brown rice, quinoa, and whole grains. These carbohydrates provide sustained energy and support his intense workouts.

In addition to protein and carbohydrates, Chris ensures he includes ample vegetables. Vegetables offer a wide range of vitamins, minerals, and fiber, contributing to overall health and well-being.

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Healthy fats also play a role in Chris Heria’s diet plan, providing essential fatty acids and helping maintain hormone balance.

He incorporates foods like avocados, nuts, seeds, olive oil, and coconut oil into his meals to ensure an adequate intake of healthy fats.

Chris Heria places great importance on staying hydrated throughout the day. He drinks plenty of water to support his overall health, aid in digestion, and optimize performance during workouts.

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Chris Heria Meal Plan

Here is Chris Heria’s Meal Plan:

Chris Heria Meal 1

  • Biotin supplement
  • Collagen supplement
  • Glutamine supplement
  • Fish oil supplement
  • Water

Chris Heria Meal 2

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Chris Heria Meal 3

Chris Heria Meal 4

  • 6 oz. Salmon (healthy fats, omega-3)
  • 1 cup Quinoa (complex carbohydrates)
  • 2 cups Sautéed Spinach (vegetables)
  • 1 cup Asparagus (vegetables)
  • 1 cup Peppers (vegetables)

Chris Heria Meal 5

  • 1 scoop Whey Protein (protein)
  • 2 cups nonfat plain Greek Yogurt (protein)
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Chris Heria’s diet plan balances proteins, carbohydrates, and fats. He incorporates lean protein sources such as chicken breast, salmon, and whey protein to support muscle growth and repair. Complex carbohydrates from sources like Quinoa provide sustained energy for his workouts. 

He also includes a variety of vegetables, such as Broccoli, spinach, Asparagus, and peppers, which provide essential vitamins, minerals, and fiber. 

Additionally, he consumes healthy fats through sources like fish oil and incorporates Greek Yogurt for added protein in his snack.

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Chris Heria Supplements

Chris Heria incorporates a range of supplements into his nutrition plan to support his overall health and optimize his training performance. 

While most of his nutrients come from whole food sources, these supplements provide additional support and benefits. 

Here are the supplements that Chris Heria includes in his stack:

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Branched Chain Amino Acids (BCAAs):

BCAAs are essential amino acids that help reduce muscle damage, minimize post-workout soreness, and prevent muscle breakdown. 

Chris Heria consumes BCAAs at the start of his day to support muscle recovery and enhance performance during intense training sessions.


Glutamine is another supplement that Chris Heria takes in the morning. It promotes muscle growth, improves training performance, boosts immunity, and aids in muscle preservation. 

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Glutamine also contributes to fat burning, regulates blood sugar levels, enhances digestion, and supports brain function.


Collagen is a protein naturally present in the body, but its levels gradually decrease with age. 

Chris Heria supplements his diet with collagen to support joint health, prevent bone loss, and promote tighter and firmer skin. Collagen is also beneficial for hair, tendons, and muscle tissues.

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Chris Heria includes biotin in his supplement stack for overall health support. Biotin is known for its role in building and repairing muscle tissues. 

It also offers various benefits, such as promoting brain function, heart health, thyroid function, metabolism regulation, and maintaining blood sugar levels. Biotin can also contribute to stronger hair and nails.

Fish Oil

Chris Heria incorporates fish oil supplements rich in omega-3 fatty acids. Omega-3s help strengthen bones, reduce muscle inflammation caused by intense training, and support cardiovascular health. Fish oil is also beneficial for eye health.

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Chris Heria Workout Routine

chris heria workout
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Chris Heria’s workout routine combines bodyweight exercises, resistance training, and free weights. The routine is designed for individuals who prefer to train at home and can be modified based on equipment availability. 

Here is an overview of his weekly workout routine:

Monday: Chest Workout

Weighted Vest Push-Up1 Set of 25 Reps
Weighted Vest Ring Dips1 Set of 12 Reps
Weighted Vest Push-Ups (with a Bar)1 Set of 25 Reps
Weighted Vest Ring Push-Up1 Set of 12 Reps
Weighted Vest Decline Push-Up1 Set of 25 Reps
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Tuesday: Back Workout

Spiderman Push-Up1 Set of 5 Reps (as a Warm-Up)
Mountain Climber1 Set of 45 Seconds (as a Warm-Up)
Plank1 Set of 45 Seconds (as a Warm-Up)
Barbell Deadlift4 Sets of 5 Reps
Bent-Over Row4 Sets of 7 Reps
Pull-Up4 Sets of AMRAP (as Many Reps as Possible)
Single-Arm Dumbbell Row4 Sets of 7 Reps
Barbell Curl4 Sets of AMRAP
Inverted Row4 Sets of AMRAP

Wednesday: Shoulders Workout Routine

Single-Arm Pull-Up3 Sets of 4 Reps
Tuck Planche Press to Handstand3 Sets of 6 Reps
Barbell Military Press3 Sets of 10 Reps
Tuck Planche Push-Up3 Sets of 5 Reps
Handstand to 90-degree Push-Up3 Sets of 10 Reps
Dumbbell Rear Delt Fly3 Sets of 12 Reps
Handstand Push-Up3 Sets of 8 Reps

Thursday: Legs Workout

Jump Squat and Hold4 Sets of 15 Reps
Alternating Lunge and Hold4 Sets of 20 Reps
Sumo Squat4 Sets of 20 Reps
Jumping Jack4 Sets of 45 Seconds
Calf Raise and Hold4 Sets of 20 Reps
Pistol Squat4 Sets of 8 Reps
Wall-Sit4 Sets of 45 Seconds
Box Jump4 Sets of 15 Reps
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Friday: Arms Workout

chris heria arm workout
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Pronated Curl (with your Back Facing the Wall)3 Sets of 10 Reps
Supinated Curl3 Sets of 10 Reps
Neutral Curl3 Sets of 10 Reps
Overhead Triceps Extension3 Sets of 10 Reps
Lying Dumbbell Extension3 Sets of 10 Reps
Supinated Triceps Kickback3 Sets of 10 Reps

Saturday and Sunday: Rest

  • Rest and Recovery

This workout routine targets different muscle groups on specific days, providing a well-rounded approach to strength and muscle development.

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It’s important to note that the number of sets and reps can be adjusted based on individual fitness levels and goals. Proper warm-up, cool-down exercises, and stretching should be incorporated into the routine.

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