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Jeremy Foster Workout Routine

Hanna Walther Author Profile



Jeremy Foster's Workout Routine and Diet

What does Jeremy Foster’s workout routine look like?

Jeremy Foster is an American fitness influencer, model, and social media personality. He’s based in Houston, Texas, where he spends most of his days vlogging about his fitness journey, diet, cuts, and anything else he’s doing concerning fitness and his diet.

As a young 18-year-old, Jeremy is just getting started in the fitness world and already exudes the confidence and wisdom of someone much older.

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


Current Stats 

  • Height:‎ 6′
  • Weight: 207 pounds
  • Age: 18 years old
  • Birthday: unknown
  • Accolades: 114k Instagram followers, 14k YouTube subscribers


Workout Principles

As a young fitness influencer, Jeremy’s Instagram shares fitness content, lifestyle, and advice around fashion, dating, nutrition, and more. He hopes to become a motivational figure in the fitness industry.

He wants to inspire other people to find a goal that will light a fire inside their minds to achieve something that seems impossible.

On Jeremy’s YouTube channel, he shares his favorite exercises, teaches followers about supplements, and shares which bodybuilders influenced him into getting into the sport. Jeremy’s very open and honest about his weightlifting journey and what he’s sacrificed to get to where he is now.


Jeremy Foster’s Workout Routine

Jeremy follows a typical bodybuilding workout routine; he trains daily and hits isolation and compound movements.

Popular amongst bodybuilders, isolation exercises allow athletes to focus on form and training one specific muscle group at a time. Isolation work can help prevent injuries, improve balance, and reduce recovery time between workouts.

Here is the Jeremy Foster workout routine:


Monday – Back

Jeremy Foster’s back is where most of his power comes from — he’s got massive boulder shoulders, his traps are insane, and his lats are beyond sculpted.

Here are some of the back workouts you can see Jeremy perform in his videos:

  1. Cable pulldown (4 sets, 10 reps)
  2. Hammer curl (4 sets, 10 reps)
  3. Renegade Row (4 sets, 10 reps)
  4. Cable press down (4 sets, 10 reps)
  5. Single-arm bent-over row (4 sets, 10 reps)
  6. Preacher curl (4 sets, 8 reps)
  7. Superman (4 sets, 8 reps)


Tuesday – Leg Day

Jeremy is honest about the fact that he does not work out his legs consistently, but when he does, it’s one of his most difficult workouts.

Here are some of the exercises Jeremy incorporates into his leg day routine:

  1. Back squat(4 sets, 8 reps)
  2. Lunge (4 sets, 8 reps each leg)
  3. Split squat (4 sets, 8 reps)
  4. Leg extension (4 sets, 8 reps)
  5. Deadlift (4 sets, 6 reps)
  6. Leg curl (4 sets, 8 reps)


Wednesday – Core

Throughout his cutting season, Jeremy Foster still works his abdominal muscles at least twice a week. But, as a naturally athletic person, he can carve out time for his abs without overstraining himself.

  1. Plank (3 sets, 30-second hold)
  2. Side plank (3 sets, 30-second hold per side)
  3. Reverse crunch (3 sets, 10 reps)
  4. Russian twist (3 sets, 12 reps)
  5. Cable crunch (3 sets, 10 reps)
  6. Seated leg raise (3 sets, 10 reps)


Thursday – Arms

Here’s an arm burner Jeremy completes to target his biceps and triceps:

  1. Hammer curl (4 sets, 8 reps)
  2. Tricep kickback (4 sets, 8 reps)
  3. Barbell curl (4 sets, 8 reps)
  4. Preacher curl (4 sets, 8 reps)
  5. French press (4 sets, 8 reps)
  6. Overhead tricep extension (4 sets, 8 reps)


Friday – Chest

To sculpt pecs and a monster chest like Jeremy’s, practice makes perfect. And you’ve got to put the time in! Here are some of Jeremy’s go-to chest exercises:

  1. Bench press (4 sets, 6 reps)
  2. Push up (4 sets, rep til failure)
  3. Dumbbell fly (4 sets, 10 reps)
  4. Pullover (4 sets, 10 reps)
  5. Incline bench press (4 sets, 10 reps)
  6. Chest press (4 sets, 10 reps)
  7. Incline dumbbell press (4 sets, 10 reps)


Saturday – Shoulders

Building shoulder strength is essential to a stronger, sculpted upper body. Here are some of Jeremy’s favorite shoulder movements:

  1. Lateral raise (3 sets, 8 reps)
  2. Push-press (3 sets, 8 reps)
  3. Rear delt row (3 sets, 8 reps)
  4. Dumbbell press (3 sets, 10 reps)
  5. Rear delt fly (3 sets, 8 reps)
  6. Arnold press (3 sets, 10 reps)
  7. Upright row (3 sets, 8 reps)
  8. Front raise (3 sets, 8 reps)
  9. Lateral raise (3 sets, 8 reps)


Sunday – Rest

After putting his max effort into the gym and weightlifting all week, Jeremy takes a break from working out on Sunday.

He spends time with his video producer Sam, helping him edit videos, plan future content, and negotiate new deals with brands. Jeremy also meal preps to prepare for the upcoming week.


Jeremy Foster’s Diet 

As most bodybuilders do, Jeremy focuses on adding mostly lean protein and vegetables to his diet. He eats to grow, meaning he eats particular foods to keep his energy levels up when he’s in the gym, pushing hard to achieve hypertrophy.

A healthy, protein-filled diet helps tremendously in the gym, and proper nutrition will take you far in bodybuilding.

His diet changes while he’s cutting, but he tends to stick to the same food groups he knows will help him get the results he wants.


Here is Jeremy Foster’s diet: 


1. Breakfast 


2. Lunch 

  • Grilled chicken
  • Waffle fries


3. Dinner 

  • Mongolian beef
  • Brown rice
  • Mixed veggies



Jeremy Foster talks at great lengths about his supplement list and what products work for him. Here are a few of the supplements and vitamins he takes:



At just 18 years old, Jeremy Foster has found his greatest passion so far in life and is pursuing it ruthlessly. He’s hungry for success and is willing to do whatever it takes to achieve his goals.

Jeremy has his whole life and career ahead of him, and he seems like the type of guy that will take any opportunity and run with it. So we’re looking forward to seeing what he can accomplish before he’s even 30.

What do you think about Jeremy Foster’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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