The Hodgetwins Diet Plan and Workout Routine

Table of Contents

The Hodgetwins: Fitness Gurus and Entertainers Extraordinaire

In the vast realm of YouTube and social media, where personalities and content creators vie for attention, The Hodgetwins stand tall as fitness gurus and entertainers with a unique blend of humor and information.

Keith and Kevin Hodge, the dynamic duo behind The Hodgetwins brand, have not only carved out a niche in the fitness world but have also transcended it to become entrepreneurs, actors, and rising stars in the entertainment industry.

The Birth of The Hodgetwins

The Hodgetwins Diet Plan and Workout Routine
via the hodgetwins instagram

The journey of The Hodgetwins began in December 2008 when they embarked on their YouTube adventure. 

Their initial content was a fusion of comedy and fitness-related videos, a combination that would soon prove to be a winning formula. 

These charismatic brothers quickly gained traction as their videos went viral, and The Hodgetwins brand was born.

Hailing from Virginia, USA, Keith and Kevin were blessed with a natural talent for entertaining people from a young age. They were the kind of individuals who could effortlessly make others laugh. 

However, they never envisioned turning this innate gift into a full-fledged career in their early years.

Their paths initially led them to careers in finance and the U.S. Marine Corps. Yet, as life unfolded, Keith realized this corporate trajectory wasn’t his calling. 

He proposed to Kevin that they take a leap of faith, leave their corporate jobs behind, and venture into the entertainment industry. Kevin agreed, and as they fondly recall, “the rest is history.”

The Fitness Lifestyle with a Twist

With a shared passion for the fitness lifestyle, The Hodgetwins decided to channel their energy into creating content related to training and nutrition

Their videos were not just informative they carried a unique twist of humor and edginess that set them apart. 

It was this distinctive blend that resonated with a global audience, propelling them to stardom.

As their popularity soared, the brothers expanded their content to encompass various topics, from commentary on current events to candid photos and video commentaries. 

The Hodgetwins became a household name, and their fan base grew exponentially.

Beyond YouTube: Achieving Success

the hodgetwins age
via the hodgetwins instagram

By 2014, The Hodgetwins had achieved global fame, attracting massive followers month after month.

Their rise in popularity opened doors to minor TV shows and commercials, marking their foray into the entertainment industry beyond YouTube.

Additionally, they ventured into the business world with a clothing line, further solidifying their brand. While The Hodgetwins have achieved immense success, they remain grounded in their pursuit of dreams. 

Their eyes are set on making it to the big screen, a goal that their dedicated followers believe they will undoubtedly achieve. 

As some say, “The twins on the rise” are poised to entertain fans for years. In a world where fitness advice abounds, The Hodgetwins stand out for their candid approach. 

They acknowledge that everyone’s body is unique, responding differently to exercises, nutrition, volume, and rep ranges. 

Their advice reflects this understanding, emphasizing the need for individuals to explore various approaches and routines to reach their fitness goals.

Quick Facts about The Hodgetwins

The Hodgetwins Weight205 – 215 LBS (88.5 – 93.0 KG)
The Hodgetwins Height6 feet and 3 inches (190.5 CM)
The Hodgetwins Age48 Years
The Hodgetwins Date of BirthSeptember 17, 1975
The Hodgetwins NationalityAmerican

The Hodgetwins are not just content creators they are a testament to the power of authenticity, humor, and dedication. 

As they continue to evolve and inspire, their journey remains a captivating one to watch, and their impact on the world of fitness and entertainment is undeniable.

The Hodgetwins’ Diet and Nutrition Plan

the hodgetwins show
via the hodgetwins instagram

Diet and nutrition play a pivotal role in achieving fitness goals, and when it comes to The Hodgetwins, their approach is as unique as their charismatic personalities. 

Keith and Kevin Hodge have crafted a diet plan that suits their individual needs, focusing on a balance between protein intake, calorie control, and flexible carb and fat consumption. 

Protein Moderation: A Surprising Approach

One of the most surprising aspects of The Hodgetwins’ diet plan is their moderate protein intake, which ranges between 120-140 grams daily. This might raise eyebrows in a fitness world where high-protein diets are often the norm. 

Kevin explains their rationale behind this choice – they believe that consuming a gram of protein per pound of their body weight, which would amount to around 210 grams, might be excessive for their colon and kidneys to process.

The Hodgetwins have found that they respond favorably to lower protein intake, which aligns with their dietary preferences. 

Instead of focusing solely on protein, they adopt a holistic approach to nutrition that includes managing calorie intake, typically hovering around 2,500 calories per day.

Carb and Fat Flexibility

Regarding carbohydrates and fats, The Hodgetwins take a relatively relaxed approach. They don’t meticulously count these macronutrients but do maintain a rough estimate of their carb intake. 

Interestingly, they try to consume all their daily fats in a single meal. This approach might seem unconventional, but it works for them.

Rules for Eating: The Hodgetwins’ Guidelines

To maintain their dietary discipline and achieve their fitness goals, The Hodgetwins adhere to specific rules regarding their eating habits. 

These rules provide structure and guidance for their nutrition plan:

1st Rule: Protein Sources

The primary sources of protein in The Hodgetwins’ diet are eggs, and lean meats like chicken, and beef. These sources balance essential amino acids crucial for muscle growth and repair.

2nd Rule: Carbohydrate Choices

They opt for carbohydrates from wholesome sources such as vegetables, potatoes, rice, and legumes. These carb choices provide sustained energy and essential nutrients.

3rd Rule: Home-Cooked Meals

The Hodgetwins prioritize home-cooked meals whenever possible. This allows them to have control over the ingredients and preparation methods. 

In cases where cooking at home isn’t feasible, they opt for healthy choices from restaurant menus.

4th Rule: Calorie Restriction for Weight Loss

When their goal is weight loss, The Hodgetwins limit their daily calorie intake to approximately 1800-2000 calories. Calorie control is essential for creating a caloric deficit, which leads to fat loss.

5th Rule: Carb Restriction on Specific Days

In their pursuit of weight loss, they also implement carb restriction by consuming 50 grams or less of carbohydrates on 2 or 3 days per week. This strategy helps optimize fat burning.

6th Rule: Multiple Small Meals

Rather than following a traditional three-meal-a-day pattern, The Hodgetwins prefer to eat around six small meals throughout the day. This approach supports steady energy levels and aids in managing appetite.

The Hodgetwins Workout Routine

the hodgetwins net worth
via the hodgetwins instagram

The Hodgetwins, known for their charismatic presence and fitness expertise, have crafted a workout routine emphasizing balanced muscle development, strength, and size. 

They follow a unique approach to training, focusing on consistency, controlled repetitions, and various exercises

Here’s a detailed look at their weekly workout plan.

Training Principles


The Hodgetwins work on each body part twice weekly, ensuring comprehensive muscle engagement and recovery.

Rep Range

Their rep range varies depending on the type of exercise. For compound movements, such as bench presses, they aim for 5-8 reps to build strength.

In contrast, isolation exercises like bicep curls or cable flies fall within the 8-12 rep range, promoting muscle hypertrophy.

Training to Failure

The Hodgetwins notably avoid training to failure, believing it’s not essential for optimal muscle growth. This approach helps prevent excessive fatigue and supports consistent training sessions.

Leg Training: Adapting to Injury

Due to lower back injuries sustained during their service in the Marine Corps, The Hodgetwins decided to exclude exercises like squats and deadlifts from their workout routine. 

They needed effective alternatives to target their leg muscles and build lower body strength. Their solution was to implement high-volume leg workouts featuring exercises such as leg press, lunges, leg extensions, and lying leg curls. 

This leg-focused routine allowed them to achieve results comparable to traditional squats while accommodating their specific needs.

The Hodgetwins Weekly Workout Plan

the hodgetwins workout
via the hodgetwins instagram

Day 1: Chest, Triceps, Abs Workout

Decline Barbell Bench Press4 Sets of 5-8 Reps
Medium-Grip Barbell Incline Bench Press4 Sets of 5-8 Reps
Dips – Triceps Version4 Sets of 5-12 Reps
Tricep Dumbbell Kickback4 Sets of 10-12 Reps (Superset with Pushups)
Pushups (Close and Wide Hand Positions)4 Sets of 8-12 Reps
Hanging Leg Raise4 Sets of 20 Reps
Russian Twist4 Sets of 20 Reps
Ab Crunch Machine4 Sets of 20 Reps

Day 2: Legs, Abs Workout

Leg Press5 Sets of 15-20 Reps
Leg Extensions3 Sets of 15 Reps
Seated Leg Curl3 Sets of 15 Reps
Standing Calf Raises4 Sets of 15-30 Reps
Dumbbell Lunges4 Sets of 8-12 Reps
Glute Ham Raise3 Sets of 10 Reps
Hanging Leg Raise4 Sets of 20 Reps
Russian Twist4 Sets of 20 Reps
Ab Crunch Machine4 Sets of 20 Reps

Day 3: Back and Arms Workout

T-Bar Row4 Sets of 5-10 Reps
Wide-Grip Lat Pulldown4 Sets of 8 Reps
Leverage High Row3 Sets of 5-10 Reps
Cable Hammer Curls4 Sets of 10-12 Reps
Dumbbell Curls 213 Sets of 21 Reps (21s Technique)

Day 4: Shoulders and Abs Workout

Leverage Shoulder Press4 Sets of 5-8 Reps
Standing Barbell Press Behind Neck4 Sets of 8-10 Reps
Seated Barbell Military Press4 Sets of 8-10 Reps
Side Lateral Raise4 Sets of 12 Reps
Upright Barbell Row4 Sets of 12 Reps
Seated Bent-Over Rear Delt Raise4 Sets of 10 Reps
Leverage Shrug4 Sets of 15 Reps
Hanging Leg Raise4 Sets of 20 Reps
Russian Twist4 Sets of 20 Reps
Ab Crunch Machine4 Sets of 20 Reps

Day 5: Abs Workout

Jogging-Treadmill1 Hour
Hanging Leg Raise4 Sets of 20 Reps
Russian Twist4 Sets of 20 Reps
Ab Crunch Machine4 Sets of 20 Reps

Day 6: Rest, Then Repeat Split

The Hodgetwins’ workout routine showcases their commitment to balanced muscle development and effective training strategies. 

Their approach combines compound and isolation exercises, allowing for strength gains and muscle hypertrophy. 

While they’ve adapted to specific limitations, their dedication to fitness shines through their consistent and disciplined training regimen.

As certified personal trainers, they continuously update their knowledge to provide the best guidance to their followers, emphasizing the importance of research and staying informed in the ever-evolving world of fitness and nutrition.

Share, if you would like!
Tikkay Khan
Tikkay Khan 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!