Connect with us

Workout Routines

Bretman Rock Workout Routine

Hanna Walther Author Profile



What does Bretman Rock’s workout routine look like?

Bretman Rock is a Filipino beauty influencer, fitness model, TV personality, and YouTube sensation.

He’s known for his unique humor, optimistic outlook on life, and rock-hard abs. His fitness routine is impressive and requires serious dedication.

While we’ve done thorough research on the Bretman Rock workout routine and diet plan, this post does not contain his exact fitness regime. It’s a compilation of research, interviews he’s done, and content shared on his social media profiles.


Current Stats 

  • Height:‎ 5’8″
  • Weight: 155 Pounds (Approximately)
  • Age: 24 Years Old
  • Birthday: July 31, 1998
  • Accolades: 18.5 Million Instagram Followers, 8.8 Million YouTube Subscribers


Workout Principles

Bretman Rock works with trainers and CrossFit instructors and has been an athlete all his life. As a kid, he ran track and played soccer, football, and volleyball.

In the gym, Rock focuses on alternating between using minimal equipment some days while performing exercises that target individual muscle groups.

Bretman Rock also incorporates cardio a few times a week. He swears by push-ups, claiming they’re one of the most effective full-body exercises.

On his official Instagram account, Rock films many of his workouts and shows his diet plan and other healthy lifestyle choices he makes to stay fit.


Bretman Rock’s Workout Routine

To adopt the Bretman Rock workout routine, you should plan to get some form of exercise nearly every day of the week. The workouts can be as intense as you want, based on your fitness level.

Rock’s routine targets every muscle group equally, so plan to feel the burn in your chest, legs, core, back, arms, and glutes.

This level of strength training is a key factor in his fitness routine. It helps manage weight, develops strong bones, and increases metabolism.

Here is Bretman Rock’s workout routine:


Monday – Core

The Bretman Rock ab workout put him on the map as a fitness star; his “absolutely not” workout has over 1.5 million views on his official YouTube channel and growing. 

These nine exercises will have you feeling the burn:

  1. Crunches (3 sets, 20 reps)
  2. In and out crunch (3 sets, 40 reps)
  3. Plank (3 sets, 60 seconds)
  4. Plank hip dips (3 sets, 20 reps)
  5. Mountain climbers (3 sets, 40 reps)
  6. Scissor kicks (3 sets, 60 reps)
  7. Reverse crunches (3 sets, 20 reps)
  8. Toe-touch crunches (3 sets, 40 reps)
  9. 6-inch hollow hold (3 sets, 60-second hold)

Bretman Rock recommends his ab routine at least twice a week.


Tuesday – Weight Training

On Tuesday, Bretman Rock works his upper body and lower body. Here are a few of the exercises he performs to target his legs, glutes, back, and chest:

  1. Bench press (2 sets, 15 reps)
  2. Dumbbell press (2 sets, 15 reps)
  3. Pec flys (2 sets, 15 reps)
  4. Push-ups (2 sets, 15 reps)
  5. Smith machine squats (2 sets, 15 reps)
  6. Dumbbell sumo squats (2 sets, 15 reps)
  7. Dumbbell lunges (2 sets, 15 reps)
  8. Leg press (2 sets, 15 reps)

Try to take as little rest as possible between each round.


Wednesday – Weight Training

On Wednesday, the Bretman Rock workout routine consists of lower body, back, and chest exercises. Here’s Rock’s weight training plan for Wednesday:

  1. Lat pulldowns (3 sets, 10 reps)
  2. Close grip lat pulldowns (3 sets, 10 reps)
  3. Cable rows (3 sets, 10 reps)
  4. Chest dips (3 sets, 10 reps)
  5. Dumbbell deadlifts (3 sets, 10 reps)
  6. Barbell front squats (3 sets, 10 reps)
  7. Resistance crab walks (3 sets, 10 reps)
  8. Goblet squats (3 sets, 10 reps)
  9. Calf raises (3 sets, 10 reps)
  10. Spider push-ups (3 sets, 10 reps)


Thursday – Pilates

In the Bretman Rock workout routine, he stresses the importance of taking breaks from challenging exercises and listening to your body.

On Thursday, Bretman Rock takes a Pilates class to mix up his workouts. Pilates focuses on strengthening and developing lean muscles.


Friday – Cardio & Weight Training

The Bretman Rock workout routine includes cardio, including jumping ropes, ab exercises, and a leg burner. Here’s what a Friday workout looks like for Bretman Rock:


Cardio Circuit Warm-Up:

  1. Jump rope (2 sets, 1 minute)
  2. 10-minute ride on a exercise bike


Strength Training:

  1. Dumbbell shoulder press (3 sets, 10 reps)
  2. Cable lateral raises (3 sets, 10 reps)
  3. Front raises (3 sets, 10 reps)
  4. Russian twists (3 sets, 10 reps)
  5. Hollow hold (3 sets, 60 seconds)
  6. Shrugs (3 sets, 10 reps)
  7. Quads barbell squats (3 sets, 10 reps)
  8. Leg extensions (3 sets, 10 reps)
  9. Stiff-leg dumbbell deadlifts (3 sets, 10 reps)
  10. Double unders (3 sets, 10 reps)
  11. Push-ups (3 sets, 10 reps)
  12. Diamond push-ups (3 sets, 10 reps)

Rock recommends a quick rest between sets, then getting back into the exercises.


Saturday – Rest

On Saturday, Bretman Rock takes the day off to give his body a break. He stretches, films content for his YouTube channel, and may perform some light stretches.


Sunday – Core

Bretman Rock finishes off the week in the gym with another ab workout. He focuses on completing each exercise and giving his body time to rest between sets.

  1. Crunches (3 sets, 20 reps)
  2. In and out crunch (3 sets, 40 reps)
  3. Plank (3 sets, 60 seconds)
  4. Plank hip dips (3 sets, 20 reps)
  5. Mountain climbers (3 sets, 40 reps)
  6. Scissor kicks (3 sets, 60 reps)
  7. Reverse crunches (3 sets, 20 reps)
  8. Toe-touch crunches (3 sets, 40 reps)
  9. 6-inch hollow hold (3 sets, 60-second hold)


Bretman Rock’s Diet 

Bretman Rock’s diet plan is fairly straightforward; he eats to fuel his body and to have energy for each workout. His lean physique is achieved both in the gym and in the kitchen.

Rock isn’t very strict with his diet plan and treats himself when he’s craving something. He has a healthy relationship with food and knows that one cheat meal won’t set back his progress at all.

Here is a sample of the Bretman Rock diet plan:


1. Breakfast

  • Turkey bacon sandwich
  • Fresh fruit 
  • Steel cut oatmeal 

2. Lunch

  • Adobo chicken or lean fish, like salmon 
  • Brown rice
  • Green salad
  • Roasted veggies

3. Dinner

  • Filipino spaghetti
  • Steak salad
  • Baked sweet potatoes
  • Grilled veggies 



While Bretman Rock clearly knows the ab workout that works for him, he takes a few supplements to keep his energy up and help his muscles recover from hard workouts.

Here are the supplements Bretman Rock takes:



From the iconic Bretman Rock abs workout to his contagious passion for life, it’s no surprise that Rock is gaining so much popularity for creating a great workout plan for any body type. 

Bretman Rock has tapped into the Gen Z population and continues to build a massive fanbase online. Whether he pursues a career as a personal trainer or takes his YouTube channel onto super stardom, Bretman’s future is bright. 

What do you think about Bretman Rock’s workout routine and diet? Leave a comment below.

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.