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Hunter Labrada Workout Routine

Hanna Walther Author Profile



Hunter Labrada's Workout Routine and Diet

What does Hunter Labrada’s workout routine look like?

Hunter Labrada is an American professional bodybuilder and fitness trainer. He competes in the IFBB and is the son of IFBB Hall of Fame member Lee Labrada.

Hunter Labrada earned his Pro card at the 2018 NPC National Championships, and he’s been competing and finding success in the bodybuilding world ever since.

Although we’ve done thorough research on Hunter’s diet and exercise regime, this article is not his exact workout routine.

It provides a general idea of what he does when training for a bodybuilding competition, based on interviews, his own commentary, and information from trainers. 

Here is the Hunter Labrada workout routine:


Current Stats 

  • Height:‎ 5’9″
  • Weight: 235-245 pounds
  • Age: 29 years old
  • Birthday: May 17, 1992
  • Accolades: 2020 IFBB Tampa Pro champion, 2021 IFBB Chicago Pro champion, 2021 IFBB Mr. Olympia 4th place


Workout Principles

Hunter Labrada has been a IFBB bodybuilder since 2018 and he’s hard at work, establishing himself as a serious competitor.

Labrada advises those in the bodybuilding world to listen to their bodies in the gym. “You incur tears and trauma on a microscopic level, breaking down those precious muscles you have spent so much time and money to build,” he says.

Hunter treats his bodybuilding workouts like therapy and loves competing with himself as he works towards great gains for every body part. “Are you going to be better than you were last time or not?” 


Hunter Labrada’s Workout Routine

Hunter Labrada varies his workouts by the rep count per muscle group. For larger muscles, he reps between 12 and 15, and for smaller muscle groups, he reps 8-10.

As a competitive bodybuilder, avoiding serious injury while prioritizing muscle growth is Hunter Labrada’s focus every day.


Monday – Chest, shoulders, triceps

Monday’s workout targets chest, upper body, and finishes with a triceps burner:

  1. Incline dumbbell press (5 sets, 12 reps)
  2. Flat dumbbell fly (4 sets, 10 reps)
  3. Incline hammer press (4 sets, 8 reps)
  4. Cable fly (4 sets, 15 reps)
  5. Dumbbell pullovers (4 sets, 10 reps)
  6. Side lateral (4 sets, 15 reps)
  7. Rear delt lateral (4 sets, 15 reps)
  8. Weighted dips (4 sets, rep til failure)
  9. Skullcrushers (4 sets, 12 reps)
  10. Rope pushdown (3 sets, 12 reps)
  11. Single-arm dumbbell skull crusher (3 sets, 12 reps)


Tuesday – Calves & hamstrings

  1. Standing calf raise (6 sets, 20 reps)
  2. Seated calf raise (6 sets, 20 reps)
  3. Donkey calf raise (3 sets, 20 reps)
  4. Lying hamstring curl (6 sets, 12 reps)
  5. Stiff legged deadlift (5 sets, 10 reps)
  6. Seated hamstring curl (3 sets, til failure)
  7. Lying hamstring curl (3 sets, 10 reps)


Wednesday – Active recovery

Hunter Labrada has a rest day mid-week, doing ab workouts and low-impact cardio exercises. Rest is essential to progress, and this keeps him focused on rest as one of his workouts.


Thursday – Back & biceps training

Thursday, Hunter Labrada targets biceps and back to build endurance and get a quality workout.

  1. Low cable row (4 sets, 10 reps)
  2. Cable pullovers (4 sets, 10 reps)
  3. Wide grip lat pull-down (4 sets, 10 reps)
  4. Standing T-bar row (4 sets, 10 reps)
  5. Hammer underhand lat pull down (4 sets, 10 reps)
  6. Deadlifts (4 sets, 8 reps)
  7. Hammer isometric curl (3 sets, 20 reps)
  8. Straight bar/EZ bar curl (3 sets, 10 reps)
  9. Standing alternating dumbbell curl (4 sets, 20 reps)
  10. Standing alternating hammer curl (4 sets, 20 reps)
  11. Cable hammer curl with rope (3 sets, til failure)

Hunter Labrada knows in order to cross the Olympia stage again, he needs to focus on muscle growth and composition.


Friday – Shoulders & traps training

  1. EZ bar front raise (4 sets, 20 reps)
  2. Standing side lateral (6 sets, 20 reps)
  3. Dumbbell shoulder press (4 sets, 10 reps)
  4. Upright wide grip row (4 sets, 10 reps)
  5. Cable rear delts (4 sets, 15 reps)
  6. Rear delt lateral (4 sets, 15 reps)
  7. Standing shrugs (6 sets, 15 reps)


Saturday – Calves & quads training

  1. Standing calf raise (6 sets, 30 reps)
  2. Seated calf raise (6 sets, 30 reps)
  3. Donkey calf raise (6 sets, 30 reps)
  4. Leg extensions (5 sets, 20 reps)
  5. Hack squat (4 sets, 12 reps)
  6. Leg press (4 sets, 15 reps)
  7. Leg extension (3 sets, til failure)

Hunter Labrada hits leg day twice to train harder. He performs the same exercises, a strategy he used as an amateur bodybuilder.


Sunday – Active recovery

Hunter uses Sunday as an active recovery day, doing light abs and cardio. He tries to relax, not think about his weight, and prioritize some time to enjoy his life.


Hunter Labrada’s Diet 

Hunter eats extremely clean, mostly lean protein, complex carbs, and healthy fats, like most bodybuilders. His approach to diet is using food as fuel, so he eats clean to avoid gaining unnecessary body fat.

Here is Hunter Labrada’s diet:  


1. Breakfast 

  • 2 cups egg whites
  • 2 cups oats

2. Mid-Morning Meal

  • 8 ounces chicken breast
  • Sweet potato

3. Lunch 

4. Post-Workout Shake

5. Mid-Day Snack

  • 8 ounces lean ground beef
  • 1 cup quinoa
  • Sweet potato

6. Dinner 

  • 8 ounces chicken breast
  • 14 ounces red potatoes

7. Late Night Snack

  • 2 cups of oats with 2 scoops of casein powder



Hunter uses a few supplements to fill in the gaps when he needs additional fuel and support outside of his diet, like protein and amino acids.



Hunter Labrada may be new to the sport, but he has great potential to impress the bodybuilding world with his work ethic, passion, and sheer strength. We have no doubt Hunter Labrada will achieve major success in the sport.

Whether you’ve caught videos of Hunter lifting heavy or seen him compete, there’s no doubt he’s rising to stardom the same way his father did. Whose career will be the most successful? We’ll have to wait and see!

What do you think about Hunter Labrada’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.

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