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James English Workout Routine

Hanna Walther Author Profile



James English's Workout Routine and Diet

What does James English’s workout routine look like?

James English is an American powerlifter, bodybuilder, and social media personality. He’s co-owner of an apparel line and works with various fitness companies as a brand ambassador.

He started bodybuilding at 17 and fell in love with the sport. He began training professionally shortly after at a local gym and has never looked back.

While we’ve thoroughly researched James English’s workout routine and diet plan, this post does not contain his exact routine. Instead, it’s a compilation of his social commentary, videos, and information from experts in the industry.


Current Stats 

  • Height:‎ 5’9″
  • Weight: 200 pounds
  • Age: 22 years old
  • Birthday: August 27, 1999
  • Accolades: 101k YouTube subscribers, 203k Instagram followers, first place in 2016 USAPL Raw Nationals in Georgia


Workout Principles

Most of James English’s Instagram content is videos of him killing it in the gym, experimenting with new foods, and preparing for upcoming competitions.

He also works with a trainer, who you will often see on James English’s YouTube channel.

Together, they’ve created a program that works for James’ lifestyle and challenges him — because that’s what he believes in… challenging himself physically while not having to change his life to achieve his goals.


James English’s Workout Routine

Because James is actively training for bodybuilding competitions, his workouts vary from day to day. He is very confident in the gym and gets the job done while he’s in the zone.

The workout routine below includes some of the exercises he does consistently because they help him build massive gains and achieve the results he’s after.

Here is James English’s workout routine:


Monday – Chest & Biceps

James has a seriously aesthetic upper body; his pecs are sculpted, and his biceps are rock hard.

While it’s obvious James is using some type of PEDs to build his insane stature, there’s no doubt that his upper body workouts are killer. Here are some chest and arm movements James does:

  1. Incline dumbbell press (3 sets, 10 reps)
  2. Flat press (2 sets, 8 reps)
  3. Cable fly (3 sets, 15 reps)
  4. Push up (2 sets, rep till failure)
  5. Bicep curl (3 sets, 10 reps)
  6. Hammer curl (3 sets, 10 reps)


Tuesday – Back

On Tuesday, James targets his upper body with an intense back workout. Here are a few of his exercises:

  1. Bent over row (2 sets, 8 reps)
  2. Back squat (2 sets, 10 reps)
  3. Trap bar deadlift (2 sets, 10 reps)
  4. Wide grip pull-up (2 sets, rep til failure)
  5. Upright row (2 sets, 10 reps)
  6. Reverse fly (2 sets, 10 reps)


Wednesday – Legs

James trains his legs at least once a week; he targets his glutes and quads as much as possible as he gets closer to his competition.

  1. Squat (2 sets, 6 reps)
  2. Goblet squat (2 sets, 6 reps)
  3. Walking lunge (2 sets, 8 reps)
  4. Back squat (2 sets, 8 reps)
  5. Romanian deadlift (2 sets, 6 reps)
  6. Split squat (2 sets, 8 reps)
  7. Leg press (2 sets, 8 reps)


Thursday – Rest

On rest days, James still tries to keep his body moving to burn off the lactic acid from previous workouts. Here’s what a rest day cardio program looks like for James:

  1. Jogging on the elliptical (40 minutes)
  2. A 10-minute ride on an exercise bike


Friday – Shoulders & Arms

James English pays extra attention to his shoulders and arms when prepping for a competition. Here are a few of his go-to exercises to work his shoulders and arms:

  1. Arnold press (3 sets, 12 reps)
  2. Shoulder press (3 sets, 12 reps)
  3. Lateral dumbbell raise (3 sets, 12 reps)
  4. Wide grip seated row (3 sets, 12 reps)
  5. Wide grip bench press (3 sets, 12 reps)
  6. Reverse fly (3 sets, 12 reps)
  7. Cable pushdown (3 sets, 12 reps)
  8. Tate press (3 sets, 12 reps)
  9. Overhead extension (3 sets, 12 reps)


Saturday – Chest

Another chest day for James means some of the same exercises but potentially adding more weight or more reps if he’s feeling up for it.

  1. Incline dumbbell press (3 sets, 10 reps)
  2. Flat press (2 sets, 8 reps)
  3. Cable fly (3 sets, 15 reps)
  4. Push up (2 sets, rep til failure)


Sunday – Rest

Sunday is another rest day for James as he preps for an upcoming competition. He meal preps, gets some work done, and plans video content for the week.


James English’s Diet 

When he’s bulking or cutting, James has plenty of knowledge about nutrition to know what he needs to add or remove from his diet.

James has been through enough bodybuilding competitions that he is confident in his diet choices, regardless of where he may be in his training.

He likes to keep his diet as simple as possible, so he doesn’t have to make a ton of effort to cook, eat, and clean up. He’s all about convenience.

He eats lean proteins like fish, chicken, and steak and packs in as many veggies as he can for every meal. He eats small amounts of carbs and tries to avoid sugar and processed foods at all costs.

Here is James English’s diet:


1. Breakfast 


2. Lunch 

  • Chicken breast
  • Steamed asparagus
  • Almonds and pistachios


3. Dinner 

  • Grilled tilapia
  • Seasoned asparagus



While James English is transparent that he uses PEDs throughout his training, he also takes supplements and vitamins to support his immune system, focus, and energy.

Here are a few in his lineup:



James English joins the ranks as one of the new-wave fitness influencers disrupting the scene as we know it.

By sharing quality content and leveraging TikTok, YouTube, and Instagram to their advantage, these guys are virtually unstoppable when it comes to building a community and achieving max gains.

James is just 22 years old, and he has already accomplished so much with his career, but we know he is just getting started.

What do you think about James English’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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