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.Â
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.
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.
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.Â
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.
The success of the Calisthenics Academy propelled Chris Heria to expand his reach, opening additional locations across the globe.Â
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.
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.
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.
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.
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.Â
Alongside their training programs, they offer merchandise such as T-shirts, resistance bands, and highly acclaimed weighted vests.
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 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.
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.
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.
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.
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
- 1 Banana
- BCAA supplement
- Water
Chris Heria Meal 3
- 9 oz. Chicken Breast (lean protein)
- 1 cup Quinoa (complex carbohydrates)
- 1 cup Broccoli (vegetables)
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)
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.Â
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.
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:
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
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.
Glutamine also contributes to fat burning, regulates blood sugar levels, enhances digestion, and supports brain function.
Collagen
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.
Biotin
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.
Chris Heria Workout Routine
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-Up | 1 Set of 25 Reps |
| Weighted Vest Ring Dips | 1 Set of 12 Reps |
| Weighted Vest Push-Ups (with a Bar) | 1 Set of 25 Reps |
| Weighted Vest Ring Push-Up | 1 Set of 12 Reps |
| Weighted Vest Decline Push-Up | 1 Set of 25 Reps |
Tuesday: Back Workout
| Spiderman Push-Up | 1 Set of 5 Reps (as a Warm-Up) |
| Mountain Climber | 1 Set of 45 Seconds (as a Warm-Up) |
| Plank | 1 Set of 45 Seconds (as a Warm-Up) |
| Barbell Deadlift | 4 Sets of 5 Reps |
| Bent-Over Row | 4 Sets of 7 Reps |
| Pull-Up | 4 Sets of AMRAP (as Many Reps as Possible) |
| Single-Arm Dumbbell Row | 4 Sets of 7 Reps |
| Barbell Curl | 4 Sets of AMRAP |
| Inverted Row | 4 Sets of AMRAP |
Wednesday: Shoulders Workout Routine
| Single-Arm Pull-Up | 3 Sets of 4 Reps |
| Tuck Planche Press to Handstand | 3 Sets of 6 Reps |
| Barbell Military Press | 3 Sets of 10 Reps |
| Tuck Planche Push-Up | 3 Sets of 5 Reps |
| Handstand to 90-degree Push-Up | 3 Sets of 10 Reps |
| Dumbbell Rear Delt Fly | 3 Sets of 12 Reps |
| Handstand Push-Up | 3 Sets of 8 Reps |
Thursday: Legs Workout
| Jump Squat and Hold | 4 Sets of 15 Reps |
| Alternating Lunge and Hold | 4 Sets of 20 Reps |
| Sumo Squat | 4 Sets of 20 Reps |
| Jumping Jack | 4 Sets of 45 Seconds |
| Calf Raise and Hold | 4 Sets of 20 Reps |
| Pistol Squat | 4 Sets of 8 Reps |
| Wall-Sit | 4 Sets of 45 Seconds |
| Box Jump | 4 Sets of 15 Reps |
Friday: Arms Workout
| Pronated Curl (with your Back Facing the Wall) | 3 Sets of 10 Reps |
| Supinated Curl | 3 Sets of 10 Reps |
| Neutral Curl | 3 Sets of 10 Reps |
| Overhead Triceps Extension | 3 Sets of 10 Reps |
| Lying Dumbbell Extension | 3 Sets of 10 Reps |
| Supinated Triceps Kickback | 3 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.
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.