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More Plates More Dates Workout Routine

Hanna Walther Author Profile



More Plates More Dates' Workout Routine and Diet

What does More Plates More Date’s workout routine look like?

Derek, of the fitness and health platform More Plates More Dates, is a fitness YouTuber who shares self-improvement advice, tips for working out and navigating the gym, along with dating advice and other lifestyle content on his website and other social media platforms.

Derek launched a supplement company called Gorilla Mind in 2017, and he also co-owns a hormone replacement therapy clinic.

While we’ve done thorough research on Derek from More Plates More Dates workout routine and diet plan, this is not his exact workout routine. It’s a compilation of interviews he’s done and his commentary on social media platforms and videos, along with information from others in the industry.


Current Stats 

  • Height:‎ 6’1″
  • Weight: 220 pounds
  • Age: 28 years old
  • Birthday: Derek was born in 1994, his birthday is unknown
  • Accolades: 480k Instagram followers, 1.2 million YouTube subscribers


Workout Principles

On his YouTube channel, More Plates More Dates shares a lot about his fitness lifestyle and what he’s doing on a daily basis including his workouts, running his business, his healthy food choices, dating, travel, and more.

More recently, More Plates More Dates has shared in videos that he is focused more on the longevity of his fitness routine and his abilities.

He doesn’t try to push his body too hard anymore with grueling exercises; he’s working hard to remain injury-free, he doesn’t experiment with steroids and he’s taking steps to find the right foods and supplements to fuel his body, support muscle recovery, and to improve his eating habits.


More Plates More Date’s Workout Routine

More Plates More Dates has dialed in the workout schedule that works for him and his fitness goals. As he learned more about bodybuilding, Derek has been able to maintain his physique and build muscle mass by doing 3 workouts a week.

Determining the best training schedule has allowed Derek to focus on running his businesses, building up the More Plates More Dates website and platform, and filming video content for his YouTube channel and various social media platforms.

He let go of the idea that he needed to be in the gym five or six days a week to gain mass and be considered a legit bodybuilder. More Plates More Dates has optimized the schedule that works best for him, and it’s clearly working!

Here is More Plates More Dates’ workout routine:


Monday – Chest & Back

Chest circuit:

  1. Chest press (3 sets, 10 reps)
  2. Incline dumbbell press (3 sets, 10 reps)
  3. Seated chest fly (3 sets, 12 reps)
  4. Lateral raise (3 sets, 10 reps)
  5. Dip (3 sets, 8 reps)
  6. Dumbbell pullover (3 sets, 10 reps)

Back circuit:

  1. Barbell deadlift (2 sets, 8 reps)
  2. Bent-over row (2 sets, 8 reps)
  3. Pull up (2 sets, rep til failure)
  4. Lat pulldown (2 sets, 8 reps)
  5. T-bar row (2 sets, 8 reps)
  6. Renegade row (2 sets, 10 reps)
  7. Inverted row (2 sets, 8 reps)


Tuesday – Rest

Derek’s first rest day of the week is Tuesday, where he lets his chest and back recover from the previous day’s lift.


Wednesday – Arms & Abs

Arms circuit:

  1. Barbell curl (4 sets, 6-8 reps)
  2. Chin-up (3 sets, rep til failure)
  3. Dumbbell hammer curl (4 sets, 6-8 reps)
  4. Overhead triceps press (4 sets, 6-8 reps)
  5. Triceps pushdown (4 sets, 6-8 reps)
  6. Dip (4 sets, 6-8 reps)
  7. Reverse curl (4 sets, 6-8 reps)

Abs circuit:

  1. Cable crunch (3 sets, 25 reps)
  2. Decline crunch (3 sets, 25 reps)
  3. Hanging leg raise (3 sets, 15 reps)
  4. Decline oblique crunch (3 sets, 15 reps)
  5. Weighted reverse crunch (3 sets, 10 reps)
  6. Hollow hold (3 sets, hold for 25 seconds)


Thursday – Rest

Thursday is another recovery day for More Plates More Dates.


Friday – Legs

Saved the best for last! Here’s More Plates More Dates leg day routine:

  1. Leg extension (3 sets, 8 reps)
  2. Barbell squat (3 sets, 8 reps)
  3. Deadlift (3 sets, 8 reps)
  4. Standing calf raise (3 sets, 8 reps)
  5. Seated leg curl (3 sets, 8 reps)
  6. Walking lunge (3 sets, 8 reps)


Saturday and Sunday – Active Recovery

More Plates More Dates takes the weekend off from the gym. He meal preps, plans content and videos for the upcoming week, and spends time outside.


More Plates More Date’s Diet 

Derek is a big fan of trying out different diets; he’s dabbled in the Keto lifestyle, done intermittent fasting, and swears by the Vertical Diet for bulking.

The Vertical Diet is ideal for bulking, putting on weight, and fixing any micronutrient deficiencies, and we’ll be sharing the More Plates More Dates diet plan according to what he ate while following this diet plan.

Here is More Plates More Date’s diet:  

Meal 1

  • Almonds 
  • Cranberry juice
  • Baby carrots 
  • 1 cup egg whites, 4 whole eggs
  • Cheddar cheese

Meal 2

  • Ground bison
  • White rice 
  • Spinach and red peppers
  • Cranberry juice

Meal 3 (Pre-Workout)

  • Grilled chicken
  • Large navel orange
  • Baked potato  

Post-workout beverage 

  • 2 tbsp dextrose
  • Orange juice
  • 1/2 tsp salt

Meal 4

  • Ground bison
  • White rice 
  • Spinach and red peppers
  • Cranberry juice

Meal 5

  • Cup of Greek yogurt
  • Baby carrots



Derek is the owner of the supplement brand Gorilla Mind, which he started in 2017. Safe to say that More Plates More Dates knows his fair share of the benefits of taking supplements. Here are some that Derek takes:



Derek of More Plates More Dates is one of the most well-educated and well-spoken YouTubers the fitness industry has ever seen. He takes it upon himself to do extensive research on any diets, challenges, PEDs, and supplements that he’s interested in trying.

It’s no wonder why Derek has seen such success in the last five years of his career; he trains his physique like a beast, eats like a horse, and takes time out of his day to connect with his followers and help others achieve their fitness goals.

Following the More Plates More Dates workout routine and diet plan will help you build muscle, boost your focus and confidence in the gym, and help you rethink how you eat.

What do you think about More Plates More Date’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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