TJ Hoban Diet Plan and Workout Routine

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Hailing from the sunny state of California, TJ Hoban is more than just a WBFF Pro fitness model – he’s a multi-talented individual who has left an indelible mark in the fitness industry.

With an impressive portfolio boasting over 150 magazine covers, TJ Hoban has emerged as one of the most sought-after fitness models and a true inspiration to many. 

However, his journey to success was far from conventional, as he started as an underweight teenager plagued by low self-esteem and a lack of direction in life.

TJ Hoban’s life story is a testament to the transformative power of determination and self-belief. 

During high school, he describes himself as “a runt with coke bottle glasses, braces, and a bowl haircut,” struggling with self-confidence and the fear of ridicule from his peers. 

His challenges during this time were deeply impactful, including a disheartening incident where his date for the high school homecoming chose to go with his best friend instead, leaving him devastated.

TJ Hoban Diet Plan and Workout Routine
via tj hoban instagram

However, this disappointment became the catalyst for TJ Hoban’s remarkable transformation. He decided he had had enough of being overlooked and decided to harness the negative emotions he felt as motivation for change. 

TJ’s journey began with a simple request to his mother for a set of weights, which he used to transform his garage into a makeshift gym. 

He also joined a local wrestling community and embraced intense training, using exercise to cope with his emotions and build physical and mental strength.

Training soon became TJ’s Hoban sanctuary and his foundation for personal growth. He channeled his frustrations and negativity into his workouts, propelling his physique to new heights while cultivating a deep passion for the fitness lifestyle.

Reflecting on his journey, TJ states, “I wasn’t sure if it was because I felt more empowered or that I was so drained I didn’t have the energy to worry anymore. 

Either way, working out became my therapy, and I have used it ever since to cope, reset, and focus on changing my life for the better.”

TJ’s transformation took an unexpected turn when individuals who recognized his modeling potential discovered him on the beach. 

Embracing this opportunity, TJ Hoban ventured into modeling, setting the stage for a remarkable career redefining his life.

Today, TJ Hoban stands as a revered figure in the fitness industry for his impressive physique and his inspirational journey of self-improvement and resilience. 

He serves as a beacon of hope and motivation for countless individuals seeking to transform their lives just as he did.

With his unwavering dedication to fitness and personal growth, TJ Hoban inspires others to pursue their paths to success. 

He aptly says, “If you want to pack some mass on your upper chest, try low cable pec flies. Flex and hold for 2 seconds at the peak for optimal burn. Keep slayin’, my friends.”

tj hoban fitness
via tj hoban instagram
TJ Hoban Weight185 – 195 lbs (83.9 – 88.5 kg)
TJ Hoban Height5’11” (180 cm)
TJ Hoban Date of Birth1972
TJ Hoban Age41 years
TJ Hoban NationalityAmerican
TJ Hoban ReligionChristian

TJ Hoban Diet and Nutrition Plan

TJ Hoban greatly emphasizes his diet as crucial to maintaining a lean physique. In his experience, he considers diet even more important than training when staying lean and achieving his fitness goals.

TJ’s Hoban dietary choices are carefully curated to support his fitness journey, promoting muscle growth and fat loss. 

Here’s an overview of his diet and nutrition plan:

Lean Protein Sources

tj hoban diet
via tj hoban instagram

Lean Chicken Breast

TJ Hoban includes lean chicken breast in his diet as an excellent source of high-quality protein, essential for muscle building and repair.

Egg Whites

Egg whites provide him with additional protein while minimizing fat intake.

High-Quality Fats

TJ Hoban understands the significance of incorporating high-quality fats into his diet. While he avoids excessive saturated fats, he opts for organic and grass-fed sources whenever possible. 

These fats, such as those found in avocados, nuts, seeds, and some meats, are believed to support natural testosterone production. 

This hormonal balance benefits fat-burning and muscle retention, especially during cutting phases.

Complex Carbohydrates

tj hoban nutrition
via tj hoban instagram

Brown Rice

Brown rice is a complex carbohydrate source, offering sustained energy and supporting his training needs.


Yams are another carbohydrate choice that provides essential energy for workouts and daily activities.

Meal Prep and Convenience

Despite his enjoyment of cooking his meals, TJ Hoban acknowledges the demands of his busy schedule. 

In such cases, he turns to a meal prep service to ensure he continues to make healthy food choices conveniently.

Bulking Strategy

During the winter or when he decides to go on a “bulk” phase, TJ Hoban focuses on packing additional muscle. 

While some body fat gain is inevitable during this phase, he remains committed to making predominantly lean food choices. 

His bulking approach prioritizes protein intake and high-quality fats while carefully managing carbohydrate consumption. 

It’s important to note that for beginners, bulking can be an effective strategy to gain lean mass. 

However, TJ Hoban, having trained extensively for many years, focuses on maximizing the efficiency of muscle gain due to having already reached his genetic potential.

TJ Hoban’s dedication to balanced and nutritious eating is a testament to his commitment to fitness and achieving and maintaining a lean physique. 

His thoughtful approach to food choices, combining lean proteins, complex carbohydrates, and high-quality fats, aligns with his fitness goals and exemplifies his experience in fitness and nutrition.

TJ Hoban Workout Routine

tj hoban workout
via tj hoban instagram

TJ Hoban, a seasoned fitness model and master of his training regimen, follows a dedicated workout routine that allows him to sculpt and maintain his impressive physique. 

His training involves lifting weights six times weekly, focusing on various muscle groups to achieve a well-rounded and aesthetic form. 

Here’s a comprehensive overview of TJ Hoban’s workout routine:


TJ Hoban incorporates cardio into his routine, especially when aiming for a low body fat percentage. He varies his cardio workouts to keep things interesting, often opting for outdoor activities.

In busy periods, he utilizes the treadmill for his cardio sessions.


TJ Hoban maintains variety in his weightlifting routine to keep it fresh and engaging. He includes compound movements such as pull-ups and squats for overall physique development.

Additionally, he incorporates isolation exercises to target specific muscle groups, contributing to his well-rounded physique.

TJ Hoban Back and Biceps Workout:


  • 4 sets followed by 3 drop sets
  • Repetition range: 8-12 reps

Seated Cable Rows

tj hoban training program
via tj hoban instagram
  • 4 sets
  • Repetition range: 8-12 reps

Bicep Cable Curls

  • 4 sets
  • Repetition range: 8-12 reps

Seated Cable Rows at an Incline Angle

  • 4 sets
  • Repetition range: 8-12 reps

Dumbbell Rows

  • 4 sets
  • Repetition range: 8-12 reps

Reverse Cable Crossovers

  • 4 sets
  • Repetition range: 8-12 reps

Bicep Concentration Curls

  • 4 sets
  • Repetition range: 8-12 reps

Here’s a breakdown of how TJ Hoban’s week of training typically looks:

Monday: Chest Workout

Bench Press4 Sets x 8 Reps
Incline Press4 Sets x 8 Reps
Cable Flys4 Sets x 8 Reps

Tuesday: Legs Workout

Leg Extensions4 Sets x 8 Reps
Squats4 Sets x 8 Reps
Leg Press4 Sets x 8 Reps
Lying Leg Curls4 Sets x 8 Reps
Calf Press Supersetted with Calf Raises4 Sets x 8 Reps
Donkey Calf Raises4 Sets x 8 Reps

Wednesday: Back Workout

Bent Over Rows4 Sets x 8 Reps
Cable Pulldowns4 Sets x 8 Reps
Cable Rows4 Sets x 8 Reps
Deadlifts4 Sets x 8 Reps
Single Arm DB Rows4 Sets x 8 Reps

Thursday: Shoulders Workout

tj hoban shoulder workout
via tj hoban instagram
Shoulder Press4 Sets x 8 Reps
DB Lat Raises4 Sets x 8 Reps
Front Raises4 Sets x 8 Reps
Barbell Shrugs4 Sets x 8 Reps

Friday: Arms Workout

tj hoban arm workout
via tj hoban instagram
Close Grip Bench Press4 Sets x 8 Reps
Preacher Curls4 Sets x 8 Reps
Cable Pushdowns4 Sets x 8 Reps
Hammer Curls4 Sets x 8 Reps

Saturday: Rest

  • Rest and Recovery

Sunday: Legs Workout

Leg Extensions4 Sets x 8 Reps
DB Walking Lunges4 Sets x 8 Reps
Calf Press Supersetted with Calf Raises4 Sets x 8 Reps
Donkey Calf Raises4 Sets x 8 Reps

TJ Hoban’s dedicated training routine reflects his commitment to maintaining a well-sculpted and aesthetically pleasing physique. 

His consistency and mastery of various exercises contribute to his fitness success in the industry.

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