Justin Woltering Diet Plan and Workout Routine

Table of Contents

Justin Woltering, an accomplished American fitness expert, author, model, and actor, has emerged as a prominent figure in the fitness industry. 

With a strong passion for physical fitness and a dedication to self-improvement, Woltering has become highly sought after as a fitness consultant.

Throughout his formative years, Woltering found inspiration in fitness icons such as Bruce Lee, Frank Zane, and Arnold Schwarzenegger

Justin Woltering Diet Plan and Workout Routine
via justin woltering instagram

Drawing upon the guidance of his bodybuilder father and the influence of these legendary figures, he embarked on his fitness journey. 

Initially, Woltering immersed himself in training disciplines like Isshuryu Karate. As time passed, he expanded his repertoire by incorporating Jeet Kune Do and Muay Thai into his training regimen.

During his adolescence, Woltering faced a significant setback due to an illness. This experience taught him valuable life lessons and reinforced his commitment to personal well-being. 

Recognizing the transformative power of fitness, he made it a cornerstone of his life for his benefit and to help others achieve their fitness goals.

Academically, Woltering pursued his passion for fitness by earning a bachelor’s degree in business management. Additionally, he has authored several books, sharing his expertise and insights with a wider audience. 

His knowledge and experience in the field have allowed him to excel in multiple professional endeavors, including modeling, fitness consultation, and personal training.

justin woltering fitness model
via justin woltering instagram

Justin Woltering’s multifaceted career has positioned him as a trusted authority in the fitness industry. Through his extensive expertise, dedication, and diverse skill set, he continues to inspire and guide individuals on their fitness journeys. 

With a relentless drive for self-improvement, Woltering remains a prominent figure shaping the fitness landscape and empowering others to achieve their full potential.

Justin Woltering Diet and Nutrition Plan

justin woltering nutrition
via justin woltering instagram

Justin Woltering advocates for a balanced approach to nutrition, steering clear of dietary trends that overly restrict certain nutrients. 

He rejects labeling fats as “healthy” or “unhealthy” and emphasizes the significance of fat as a crucial macronutrient for maintaining healthy hormone levels. 

Contrary to prevalent misconceptions, Woltering believes that many individuals within the fitness industry need to recognize the importance of fats in their diets. 

He firmly asserts that properly sourced saturated fats can yield remarkable health benefits. Similarly, Woltering challenges the demonization of cholesterol and its connection to heart issues. 

He disputes the idea that dietary cholesterol directly leads to elevated cholesterol levels in the body. Rather, he attributes such increases to excessive sugar and starch consumption.

Woltering advises incorporating saturated fats, such as fatty cuts of steak, whole eggs, chicken, and even pork, for those seeking to feel great, lose fat, and gain muscle. 

However, he cautions against consuming beef fat from corn-fed cows, as it may pose concerns. Instead, he recommends opting for grass-fed beef, which contains healthier fats.

Justin Woltering’s diet and nutrition plan focuses on incorporating various nutrient-dense foods that balance essential macronutrients, including fats and protein. Here are some key considerations:

Embrace Healthy Fats

Woltering encourages the consumption of saturated fats from sources like grass-fed beef, fatty cuts of steak, whole eggs, and chicken. These fats play a vital role in maintaining hormonal balance and overall health.

Prioritize Quality

Opt for grass-fed beef as it offers a better fatty acid profile and avoids potential concerns associated with corn-fed alternatives. Select high-quality cuts of meat and choose organic, free-range poultry whenever possible.

Include Protein

Alongside healthy fats, prioritize protein-rich foods like lean meats, poultry, fish, and plant-based sources such as legumes and tofu. Adequate protein intake is crucial for muscle repair and growth.

Focus on Nutrient Density

Incorporate a wide variety of nutrient-dense foods, including vegetables, fruits, whole grains, and healthy sources of carbohydrates. These provide essential vitamins, minerals, and fiber.

Moderation and Balance

While emphasizing the importance of healthy fats, protein, and nutrient-dense foods, Woltering also emphasizes the need for moderation and balance in overall caloric intake. Portion control and mindful eating are key.

Justin Woltering’s diet and nutrition approach focuses on embracing healthy fats’ benefits, prioritizing quality food sources, and maintaining a well-rounded and balanced eating plan. 

By incorporating these principles, individuals can strive for optimal health, body composition, and overall well-being.

Justin Woltering Workout Routine

justin woltering workout
via justin woltering instagram

Motivated by his wife and daughter, Justin Woltering is committed to staying in shape and continuously improving himself. With specific goals in mind, he remains dedicated to working until he achieves them.

Unlike traditional body part splits such as the chest, arms, and back, Woltering follows a personalized routine that balances hypertrophy (muscle growth) and strength gain. This routine has proven effective for him and is a recommendation he also extends to his clients. 

So, what does this split entail? It’s refreshingly simple yet efficient. Woltering divides his training into two upper-body days and two lower-body days, each focusing on a specific lift that is the centerpiece of the entire workout

He approaches this main lift with unwavering determination, aiming to maximize strength and muscle gains. Complementary exercises are incorporated to address additional areas and enhance overall development.

The Upper Body Training Days

justin woltering training
via justin woltering instagram

On the upper body training days, Woltering prioritizes exercises targeting the chest, back, shoulders, and arms. 

One specific lift takes center stage during each session, demanding his full attention and effort. This could include compound movements like bench presses, pull-ups, overhead presses, or rows. 

Woltering optimizes his energy and concentration to progress significantly in strength and muscle development by focusing on a single primary lift. 

Following the primary lift, he incorporates supplementary exercises that target the surrounding muscle groups, ensuring a well-rounded upper-body workout.

The Lower Body Training Days

Woltering directs his attention toward exercises that engage the legs, glutes, and core during the lower body training days. 

As with the upper body days, each session features a primary lift that serves as the foundation of the workout. This could include squats, deadlifts, lunges, or hip thrusts. 

Woltering dedicates himself to these core exercises, pushing his limits and striving for progress in strength and lower body development. 

Additional exercises are incorporated to complement the primary lift and further stimulate the lower body muscles.

Balancing Hypertrophy and Strength

Woltering’s workout routine strikes a balance between hypertrophy and strength gains. He promotes muscle growth and increased strength by focusing on specific lifts that challenge his limits and utilizing appropriate progressive overload. 

This approach allows him to continually progress and avoid stagnation in his fitness journey.

Personalization and Progression

It’s important to note that Justin Woltering’s workout routine is tailored to his specific goals and preferences.

Fitness enthusiasts should consider their own fitness levels, goals, and any personal limitations when designing their workout routines. 

Seeking guidance from a qualified fitness professional can provide valuable insights and help create an individualized plan that suits unique needs.

Justin Woltering’s workout routine is characterized by a balanced approach to training, focusing on upper and lower body exercises while emphasizing specific lifts during each session. 

Justin Woltering follows a structured workout routine that spans four weekly training days. Each day focuses on specific exercises targeting different muscle groups. 

Here is an overview of his workout routine:

justin woltering books
via justin woltering instagram

Day 1: Squats and Lower Body Workout

Barbell SquatsWarm-Up Sets, Top Set of 2 to 4 Reps, Three sets of 4 to 8, 8 to 10, and 10 to 12 Reps
Leg Curls4 Sets of 15 Reps to Near Failure
Leg Press4 Sets of 15 Reps to Near Failure
Weighted Sit-Ups4 Sets of 10 Reps
Standing Calf Raises4 Sets of 20 Reps

Day 2: Bench Press and Upper Body Workout

Bench PressWarm-Up Sets, Top Set of 2 to 4 Reps, Three sets of 4 to 8, 8 to 10, and 10 to 12 Reps
Weighted Close-grip Pull-ups4 Sets of 8 Reps
Incline Dumbbell Bench Press4 Sets of 10 Reps to Near Failure
Bent Over Dumbbell Rows2 Sets of 20 Reps Per Arm
Superset – Dumbbell Curls and Triceps Rope Pushdowns4 Sets of 15 Reps for Each Exercise

Day 3: Deadlift and Lower Body Workout

DeadliftsWarm-Up Sets, Top Set of 2 to 4 Reps, Three sets of 4 to 8, 8 to 10, and 10 to 12 Reps
Barbell Rows4 Sets of 12 Reps to Failure
Hack Squats4 Sets of 15 Reps to Near Failure
Standing Pulldown Crunches4 Sets of 20 Reps to Near Failure
Seated Calf Raises4 Sets of 30 Reps to Near Failure

Day 4: Overhead Press and Upper Body Workout

Standing Military PressWarm-Up Sets, Top Set of 2 to 4 Reps, Three sets of 4 to 8, 8 to 10, and 10 to 12 Reps
Weighted Wide-Grip Pull-ups4 Sets of 8 Reps
DipsWarm-Up Sets, Top Set of 4 to 6 Reps, Three Sets of 6 to 8, 8 to 10, and 10 to 12 Reps
Machine Rows4 Sets of 15 Reps
Superset – V-Bar Pushdowns and Dumbbell Hammer Curls4 Sets of 15 Reps for Each Exercise

Woltering maintains a consistent rep range and set pattern throughout the workout routine. The main lifts of each session follow a top set of 2 to 4 reps, followed by three sets with decreasing weight and increasing rep ranges. 

He emphasizes reaching failure on the last rep of each set to maximize the workout’s effectiveness. Woltering also incorporates complementary exercises to target additional muscle groups and achieve a well-rounded workout. 

His routine combines compound movements with isolation exercises to promote overall strength and muscle development.

Share, if you would like!
Tikkay Khan
Tikkay Khan
Tikkaykhan.com is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!