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Dan Bilzerian Workout Routine



Dan Bilzerian's Workout Routine & Diet

What does Dan Bilzerian’s workout routine look like? 

Dan Bilzerian is an American Internet personality, actor, gambler, and Instagrammer. In 2010, Bilzerian was voted as one of the funniest poker players on Twitter. 

Bilzerian is not only great at being an incredible gambler he is also known for having a great physique. He takes his workout and diet seriously and is known for having a body like Hercules. 

Within this article, we’ll discuss Dan Bilzerian’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 174 cm – 5′9″ 
  • Weight: 85 kg – 187 pounds
  • Age: 39 years old 
  • Birthday: 7th of December, 1980 
  • Accolades: War Dogs, Movie, 2016 


Workout Principles

Dan Bilzerian likes to focus on having functional strength. To obtain his strength he mostly focuses on mixing up his fight and weight training. 

Bilzerian has stated: “The best type of workout really depends on your goals. For me, there is nothing better than lifting weights and eating clean”. 


Dan Bilzerian’s Workout Routine

Dan Bilzerian is known for having an amazing lifestyle with a lot of expensive parties and yachts. Bilzerian enjoys training with other fitness celebrities such as Jon Skywalker and Bradley Martyn

He likes to mix his training up and he combines powerlifting, mixed martial arts, and bodybuilding. 

Here is Dan Bilzerian’s workout routine: 


Chest Workout

On this chest routine, Dan Bilzerian hits a total of 4 different exercises. 

Here is Dan Bilzerian’s chest routine: 

1. Barbell bench press (4 sets, 8-15 reps)

2. Alternating dumbbell bench press (4 sets, 12 reps)

3. Bodyweight dips (4 sets to failure)

4. Dumbbell chest fly (4 sets, 15-20 reps) 


Back Workout

On this back routine, Bilzerian performs 5 different exercises with an average of 4 sets and 10 reps.

Here is Dan Bilzerian’s back routine: 

1. Wide grip seated lat pulldown (4 sets, 8-12 reps) 

2. Dumbbell bent-over row (4 sets, 10-15 reps)

3. Standing lat pushdown (4 sets, 10-15 reps)

4. Close grip seated row (10-15 reps)

5. Weighted hyperextension (8-12 reps)


Shoulder Workout

On this shoulder routine, he performs 5 different exercises with an average of 4 sets and 10 reps.

Here is Dan Bilzerian’s shoulder routine: 

1. Seated Arnold Press (4 sets, 15 reps) 

2. Standing overhead press (4 sets, 10-12 reps)

3. Incline dumbbell rear delt fly (4 sets, 10-15 reps)

4. Hanging dumbbell lateral raise (4 sets, 10-15 reps)

5. Standing barbell front raise (4 sets, 10-15 reps) 


Leg Workout

On this leg routine, Bilzerian hits 5 different exercises.

Here is Dan Bilzerian’s leg routine: 

1. Seated leg extension (4 sets, 15 reps)

2. Barbell squat (4 sets, 10-12 reps)

3. Barbell walking lunge (4 sets, 15 reps)

4. Stiff leg dumbbell deadlift (4 sets, 12-15 reps) 

5. Donkey calf raise (4 sets, 15-20 reps) 


Dan Bilzerian’s Diet 

Dan Bilzerian contains lots of fiber, carbs, protein, vitamins, and other nutrients. Bilzerian normally eats around 5-7 meals a day to stay in shape.

Here is Dan Bilzerian’s diet: 


1. Breakfast 

  • Four egg whites and two whole egg omelet
  • Juice
  • Oatmeal with fruits and a scoop of protein powder
  • Toast


2. Pre-workout 


3. Post-workout 

  • Protein shake
  • Chicken
  • Rice
  • Veggies


3. Lunch 

  • Salmon
  • Rice
  • Veggies


4. Evening meal

  • Protein smoothie
  • Dry fruits


5. Dinner 

  • Chicken or turkey
  • Rice
  • Veggies



Dan Bilzerian uses the following supplements to help fuel his gains:



Dan Bilzerian has an amazing body and his life is normally based on a lot of fitness.

He has very visible abs and a good muscle mass size. Don’t forget to share this article with your friends and family. 

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

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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