Bieber’s Diet and Workout A to Z Revealed

Justin Bieber is one of the wealthiest and successful guys in world history before the age of 21, but has not shown much of a body to be proud of until recently. Much like many guys around the age of 21, Bieber has a rapid metabolism that makes it tough to bulk up and gain lean muscle mass.

His trainer at Orange Gym Rats in LA started working with Justin Bieber and in four months he helped him slap on 15 lbs. of lean muscle mass to his frame and land a fitness magazine cover. If you haven’t seen Justin Bieber since his early days you would hardly recognize him on the cover of Men’s Health.

Beiber Workout

Patrick Nillson has been training Justin Bieber for the last several months and uses an old school bodybuilding approach to help him pack on slabs of lean muscle mass quickly.

Bieber utilizes a 5-day training split and an aggressive high protein and high carbohydrate meal plan to pack on slabs of muscle mass.

Since Justin is used to star treatment and doesn’t like following exact directions – his trainer gave him a few “muscle building eating rules” to follow instead of following a rigid meal plan.

The goal with Justin Bieber’s training was to work out for maximum aesthetics. Justin wanted to maintain his lean stomach and get a better six pack, while also sculpting a bigger chest, biceps, and shoulders. Mission accomplished! Fifteen pounds of muscle mass later Justin Bieber is now inspiring the nation with his muscles on the cover of Men’s Fitness.

Before we dive into the Justin Bieber 5-day bodybuilding split, let’s take a look at the muscle building eating rules he made Justin follow for his Men’s Fitness shoot.

Justin Bieber Diet Plan

Rule number 1 – High Protein Breakfast

Justin lives a pretty crazy lifestyle that sometimes has him out really late at night partying. In order to compensate for this lifestyle his trainer urged him to get about 50 grams of protein in for his first meal of the day just in case he skips a meal late at night while partying!

Justin would usually opt for a small protein shake and an omelet – which combined to give him well over 50 grams of muscle building protein.

Rule Number 2 – Post Workout Anabolic Shake

The second rule of thumb was that Bieber had to consume a mega high calorie post workout shake for optimal muscle building and recovery.

These shakes contained all natural ingredients and contained well over 1,000 muscle building calories. Most importantly they were high in protein and carbs – essential for post workout muscle growth.

Justin Bieber post workout shake:

1.5 Cup Cashew or Almond Milk Milk

1 Scoop Protein Powder

1/2 Cup frozen Strawberry

1/2 Cup Frozen blueberry

2 tbsp. hemp seeds

1/2 Avocado

4 Tbsp. Honey

Rule Number 3 – Testosterone Support

Justin’s trainer had him follow a few rules that would aid in his natural testosterone production and help him recovery efficiently from his bodybuilding workouts.

The first one was he had to supplement with ZMA at night, which is a mix of zinc, magnesium, and vitamin B6. NFL Star Aaron Rodgers also takes this combination for his off season workout training – and is the perfect mix of minerals for recovery and testosterone support.

In the morning his trainer had him take 2 all natural testosterone boosting pills for extra muscle building support. This was no doubt an x-factor for Justin Bieber packing on 15 lbs. of pure steel for his fitness cover debut.

What type of hardcore workouts did Bieber do? Let’s dive into his trainer’s hardcore superset style training!

Justin Bieber Workout Plan

Justin will lift five times per week and follows a strict bodybuilding regimen to pack on those gains effortlessly.

Workout one will be for back and triceps. Workout number two will be chest and biceps. The third workout is dedicated to shoulders and traps, and the fourth workout is none other then leg day! The fifth workout is usually a mix of abdominal exercises and compound exercises that were missed throughout the week.

One of his trainer’s favorite lifting strategies was to pair antagonist muscle groups together in a hardcore superset.

For example – when training back and triceps Justin would start out doing close grip weighted pull ups – and then superset with the Db overhead triceps extension.

This is an old school bodybuilding technique used by many lifters in the 1980s – and got Justin fantastic results over the course of just a few months.

Justin would perform 3-4 Supersets using this opposing muscle group superset per workout – and was able to finish his muscle building workouts in about 40 minutes. By combining opposing muscle group supersets, you are able to get in more training volume in less time. It’s this type of hardcore training that got Justin this physique in only a few months!

Workout 1: Back and Triceps

beiber diet

Justin would perform 3 sets of 8-10 reps of each of these Supersets for his back and triceps workout:

  1. Close grip weighted pull ups superset with Db Overhead Triceps

  1. Assisted Machine wide grip pull ups superset with lying skull crush

  1. Standing barbell row superset with Db Triceps kickback

Workout 2: Chest and Biceps

Justin would perform 3 sets of 8-10 reps of each of these Supersets for his back and triceps workout:

  1. Barbell bench press superset with standing db hammer curls

  1. Db incline bench press superset with spider curls

  1. Pectoral fly machine superset with palms up db curls

Workout 3: Shoulders and Traps

Justin would perform 3 sets of 8-10 reps of each of these Supersets for his back and triceps workout:

  1. Db shoulder press superset with db shrugs

  1. EZ bar upright row superset with db farmer’s walks

  1. Db shoulder shapers superset with barbell shrugs

Workout 4: Leg Day, quads and hamstrings

Justin would perform 3 sets of 8-10 reps of each of these Supersets for his back and triceps workout:

  1. Barbell squat superset with Swiss ball hamstring curl

  1. Leg extension superset with lying prone curl

  1. Db walking lunge superset with db step ups

Workout 5: Abs and Compound Exercises

Justin would perform 3 sets of 8-10 reps of the following exercises

  1. Weighted Abdominal Crunch

  1. Barbell Deadlift

  1. Barbell Incline Bench Press

  1. Kettle Bell Russian Twist

  1. Db 1 Arm Row