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Julian Tanaka Workout Routine

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Julian Tanaka's Workout Routine & Diet

What does Julian Tanaka’s workout routine look like?

Julian Tanaka always had a passion for training and he began going to the gym in fear of getting left behind. This motivation propelled Tanaka throughout the years to become one of the best male fitness models in the world.

Today, Tanaka is a Global Sports Logistic Manager for a sports company. 

Within this article, we’ll discuss Julian Tanaka’s workout routine, diet, and supplements: 


Current Stats

  • Height: 174 cm – 5’8″
  • Weight: 91 kg – 201 pounds 
  • Age: 28 years old 
  • Birthday: 13th of May, 1988 
  • Accolades: International Logistics Sports Marketing Manager


Workout Principles

Julian Tanaka’s workout regimen changes from season to season depending on competitions or photoshoot requirements. He likes to focus on hitting a full-body routine or he likes to break it down into splits.


Julian Tanaka Workout Routine 

Julian Tanaka’s diet and workout routine depend on his goals. He likes to focus on his upper body and he will perform one exercise by using 4 sets for each muscle group. 

Sometimes on Sundays, he will go for a hike or some other outdoor sport that doesn’t require too much energy and effort. 

Here is Julian Tanaka’s workout routine: 


Monday: Chest and Biceps

On Monday, Julian Tanaka hits a chest and biceps routine by doing a total of 9 different exercises with an average of 4 sets. 

Here is Julian Tanaka’s chest and biceps routine: 

1. Incline Bench Press (4 sets, 10 reps)

2. Machine Fly’s (4 sets, 15 reps)

3. Cable Crossovers (4 sets, 15 reps)

4. Cable Pullovers (4 sets, 12 reps)

5. Flat Bench Dumbbell Press (5 sets, 12, 10, 10, 10, 8 reps)

6. Hammer Curl (5 sets, 12, 10, 10, 10, 8 reps)

7. EZ-Bar Curls (4 sets, 10 reps)

8. Concentration Curls (4 sets, 12 reps)

9. Incline Alternate Dumbbell Curls (3 sets, 15 reps) 


Tuesday and Friday: Legs

On Tuesday and Friday, he hits 7 different leg exercises.

Here is Julian Tanaka’s legs routine: 

1. Squats (5 sets, 10, 8, 6, 6 20 reps) 

2. Barbell Lunges (5 sets, 8, 8, 6, 6, 20 reps)

3. Lying Hamstring Curls (4 sets, 12 reps)

4. Leg Extensions (4 sets, 12 reps) 

5. Standing Calf Raises (4 sets, 25 reps)

6. Single Standing Leg Curls (4 sets, 10 reps)

7. Seated Calf Raises (4 sets, 25 reps) 


Wednesday: Back and Triceps

On Wednesday, he hits a back and triceps routine by doing 8 different exercises.

Here is Julian Tanaka’s back and triceps routine: 

1. Seated Row (4 sets, 12 reps)

2. Underhand Grip Pulldowns (4 sets, 20 reps)

3. Single Arm Pulldowns (4 sets, 15 reps) 

4. V-Bar Pulldowns (4 sets, 15 reps) 

5. Skull Crushers (5 sets, 12 reps)

6. Rope Pushdowns (4 sets, 12 reps) 

7. Bodyweight Skulls (4 sets, 12 reps) 

8. Straight-Bar Pulldowns (3 sets, 20 reps) 


Thursday: Shoulder and Traps

On Thursday, Tanaka performs a shoulder and traps routine by doing an average of 4 sets and 15 reps.

Here is Julian Tanaka’s shoulder and traps routine: 

1. Military Press (5 sets, 6 reps)

2. Lateral Raises (5 sets, 20 reps)

3. Arnold Press (5 sets, 6 reps)

4. Front Raises (5 sets, 20 reps) 

5. One Arm Lateral Raises (4 sets, 15 reps)

6. Face Pulls (4 sets, 15 reps)

7. Dumbbell Upright Rows (4 sets, 12 reps)

8. Shrugs (4 sets, 15 reps) 


Saturday: Upper Body

On Saturday, Tanaka hits an upper-body routine by doing a total of 7 different exercises.

Here is Julian Tanaka’s upper body routine: 

1. Incline Bench Press: (4 sets, 10 reps)

2. Military Press (4 sets, 6 reps) 

3. V-Bar Pulldowns (4 sets, 15 reps) 

4. Arnold Press (5 sets, 6 reps)

5. Shrugs (4 sets, 15 reps)

6. EZ-Bar Curls (4 sets, 10 reps)

7. Rope Pushdowns (4 sets, 12 reps) 


Sunday: Rest or Outdoors Activity

On Sunday, Julian Tanaka rests or performs an outdoor activity such as hiking.

Here is Julian Tanaka’s outdoor activity routine: 

1. Hike (45 mins) 


Julian Tanaka Diet

Julian Tanaka follows flexible dieting and he is also carb cycling to keep his body fat low.

Tanaka’s macro split looks like 40% protein, 40% carbs, and 20% fats. He enjoys his cheating meals and he has stated that he can’t live without hamburgers. 

Here is Julian Tanaka’s diet: 


1. Breakfast

  • Eggs 
  • Quinoa 


2. Snack 

  • Protein shake 


3. Lunch 

  • Chicken 
  • Green salad 
  • Rice 


4. Dinner 

  • Salmon 
  • Cottage cheese 


5. Snack 

  • Peanut butter toast 


6. Night Snack 

  • Protein shake 



Julian Tanaka uses the following supplements to help fuel his gains: 



Julian Tanaka has taught us some great lessons and one thing we can learn from him is that hard work and the dedication he’s given to his lifestyle have made him become one of the most recognized Colombian fitness models in the world. 

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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