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Bodybuilder Christian Guzman has made a name for himself as a fitness influencer, starting his YouTube channel in 2012.
Guzman has amassed nearly one million subscribers since he began sharing his fitness journey, competition prep, and business endeavors.
More than just an influencer or bodybuilder, Guzman is a coach and inspiration to many. His dedication and passion for the industry encourages people around the globe to pursue their fitness and life goals.
He had an influence on the CEO and Founder of Exercise With Style to pursue his fitness and business goals. Ricky was once a client of Christian back in 2014 when CG had a coaching service.
But the real question is, how does Christian really stay in incredible shape?
Today, I will discuss the Christian Guzman workout routine and diet plan. We’ll also take a look at his bio, training fundamentals, and supplements to help you achieve his phenomenal physique.
Let’s jump in.
Christian Guzman Current Bio And Stats
Christian Guzman was born in Houston, Texas on January 14th, 1993.
During his youth, he was far from the athlete he is today. Sporting a skinny frame and guitar in middle school and early high school, his passion for health and fitness had not yet been realized.
His parents describe him as a natural entrepreneur, as he began pulling in $200 a day as a guitar teacher.
Little did Christian know that this love of business would help him one day build a business in the health and fitness industry.
In high school, his band broke up and he found himself spending more of his time with a new group of friends who spent the week training.
This is where he discovered his love for fitness and weight training, especially once he began to see changes to his physique.
As his journey continued, so too did his desire to learn more about the industry, consuming videos from YouTube fitness mainstays Matt Ogus and Scott Herman.
By the age of 18, Christian would purchase a video camera and follow in the footsteps of his online mentors. He began to vlog his own fitness journey, launching his fitness channel.
Over the next few years, Christian began to build a loyal fan base who enjoyed his reality TV channel format.
Guzman also started his online coaching business, selling programs and meal plans. This would eventually boom. The success saw Guzman drop out of Texas State University in 2015 to help focus on his rapidly expanding business.
His YouTube fan base reached 300,000 by 2015, catching the interest of Bodybuilding.com. They decided to do a feature on the upcoming star, almost instantly skyrocketing Guzman’s following to over 800,000 subscribers.
Since the success of his fitness channel, Christian Guzman has become one of the top influencers, collaborating on videos with other fitness personalities including Steve Cook and Max Chewning.
Guzman has also successfully opened Alphalete Gym, the clothing line Alphalete, and released an energy drink called 3D.
- Age: 30 Years Old
- Height: 5’ 11” (180 cm)
- Weight: 185 lbs – 200 lbs (83 kg – 90.7 kg)
- Birthday: January 14th, 1993
- Occupation: Bodybuilder, Online Coach, Entrepreneur
- Retired/Active: Active
Christian Guzman Workout Fundamentals
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Christian Guzman’s workout fundamentals are based around traditional bodybuilding exercises.
He trains between four and six days per week, performing a push, pull, and legs split for roughly 60 minutes.
Prior to each workout, Christian uses the treadmill for 5-10 minutes to warm up his muscles and joints and increase blood flow to the muscles he is going to be working.
To help him stay on top of his training, he tracks his calories and macros to get the correct amount of nutrients he needs to perform.
Christian Guzman Workout Routine
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The Christian Guzman workout routine is based on both a four and six-day training split.
His four-day splits are based on a chest, back, shoulders, and legs workout.
Meanwhile, his six-day summer shred workout, “Summer Shredding”, is based on a push, pull, legs split.
Below we will be covering both training splits, giving you the option to choose one that suits your preferences.
These will also come complete with a weekly schedule, exercises, sets, reps, and rest to give you all the information you need to build an athletic physique like Christian Guzman.
Christian Guzman 6-Day Workout Split
The Christian Guzman six-day workout split is far more intensive than the four-day program, not just in frequency but in volume.
As previously mentioned, it is based on a push, pull, and legs split, but the benefit of this program is that the split comes in parts A and B, covering more bases with a wider variety of movements.
Each session also contains between six and nine exercises, increasing the duration of the workouts overall.
Christian Guzman 6-Day Workout Split Weekly Schedule
|Push A||Pull A||Legs A||Rest||Push B||Pull B||Legs B|
Push A (Duration 60 – 70 Minutes)
|Cable Fly||4||25,20,15,15||45-60 secs|
|Incline Dumbbell Press||4||6-8||30-45 secs|
|Flat Machine Press||3||10-12||30-45 secs|
|Skull Crushers||4||8-12||30-45 secs|
|Cable Pushdown||5||12-15||30-45 secs|
|Pec Fly (one set single arms, three sets of both arms)||4||10-12||30-45 secs|
|Tricep Dips||3||8-15||30-45 secs|
|Lateral Raises||5||15||30-45 secs|
Pull A (Duration 55 – 60 Minutes)
|Pull Over||4||25,20,25,25||45-60 secs|
|Pull Ups||4||6-8||30-45 secs|
|Rack Pull||4||8-12||30-45 secs|
|Seated Row||4||10-12||30-45 secs|
|Bicep Curls||4||15,12,10,10,8||45-60 secs|
|Hammer Curls||4||20,15,12,12||30-45 secs|
|Eye Pulls||4||15,15,12,12,12||30-45 secs|
Legs A (Duration 45 – 50 Minutes)
|Back Squat||3||6-8||45-60 secs|
|Romanian Deadlift||4||10-12||30-45 secs|
|Leg Press||3||15||30-45 secs|
|Calf Raises||5||8||45-60 secs|
|Front Squat||3||12-15||30-45 secs|
Push B (Duration 55 – 60 Minutes)
|Bench Press||5||5||45-60 secs|
|Incline Press (Pause Reps)||4||8||30-45 secs|
|Military Press (Pause Reps)||4||10-12||30-45 secs|
|Single Arm Lateral Raise||3||10-15||30-45 secs|
|Tricep Extensions||4||8||30-45 secs|
|Overhead Triceps Extension||3||12-15||30-45 secs|
|Close Grip Bench Press||3||12-15||30-45 secs|
|Chest Fly + Push-Ups (Super Set)||3||10-15||30-45 secs|
Pull B (Duration 40 – 45 Minutes)
|Single Arm Lat Pull||3||15-20||45-60 secs|
|Lat Pulldown (Pronated Grip)||4||10-12||30-45 secs|
|Bent Over Row (Supinated Grip)||4||8||30-45 secs|
|Lying Incline Row||4||8-10||30-45 secs|
|Alternating Dumbbell Bicep Curl||3||8||30-45 secs|
|Reverse Curl||3||10-12||30-45 secs|
Legs B (Duration 50 – 55 Minutes)
|Hamstring Curl||4||20,15,12,12||45-60 secs|
|Leg Extensions||4||20,15,12,12||30-45 secs|
|Hack Squat||3||8||45-60 secs|
|Romanian Deadlift||3||10-12||30-45 secs|
|Bulgarian Split Squat||3||12||30-45 secs|
|Hip Thrust||3||10||30-45 secs|
|Calf Raises||5||15||30-45 secs|
Christian Guzman 4-Day Workout Routine
The Christian Guzman four-day workout routine offers a more streamline training program in terms of time and variety.
While the six-day split covers more exercises, the four-day split will have you performing fewer movements with increased volume and more rest days.
If you are someone who has limited time to train, or doesn’t want to spend everyday in the gym, then this four-day split is for you.
Christian Guzman 4-Day Workout Split Weekly Schedule
Chest (Duration 30 – 35 Minutes)
|Incline Dumbbell Press||5||15,12,8,6||45-60 secs|
|Standing Cable Flys||5||10-12||30-45 secs|
|Incline Bench Press||5||10-12||45-60 secs|
|Bodyweight Dips (final set to failure)||2||12-20||30-45 secs|
Back and Biceps (Duration 30 – 35 Minutes)
|Lat Pulldown||4||10-12||45-60 secs|
|T-Bar Row||4||10-12||30-45 secs|
|Standing Dumbbell Curl||4||10-12||30-45 secs|
|Cable Reverse Grip Curl||4||10-12||30-45 secs|
Shoulders (Duration 40 – 45 Minutes)
|Dumbbell Lateral Raise||5||10-12||45-60 secs|
|Bent Arm Dumbbell Lateral Raise||5||10-12||30-45 secs|
|Seated Dumbbell Press||5||10-12||30-45 secs|
|Reverse Cable Crossover||5||10-12||30-45 secs|
Legs (Duration 45 – 55 Minutes)
|Back Squat||5||8-12||45-60 secs|
|Leg Press||5||10-12||30-45 secs|
|Lying Leg Curl||5||10-12||30-45 secs|
|Leg Extensions (final set, drop sets)||4||10-12||30-45 secs|
|Standing Calf Raises||5||6-12||30-45 secs|
Christian Guzman Dieting and Food Preferences
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Now that we have established the workout Christian does to get himself into incredible shape, let’s discuss where the gains really come from…the kitchen.
Below is a list of Christian Guzman’s dieting and food preferences for both bulking and cutting phases.
Guzman consumes six or seven meals per day consisting of complex carbohydrates, leafy greens, fruit, and lean meat, which is high in protein.
This will give you a better understanding of how he fuels his body and how you will need to eat to obtain his lean, athletic physique.
Christian Guzman Bulking Diet and Food Preferences
|Meal 1||2x Scrambled Eggs, Turkey Patty, Grilled Peppers, Blueberries, Salsa|
|Meal 2||6 oz. Lean Ground Beef, 1 Packet Basmati Rice, Sauteed Spinach|
|Meal 3||3 oz. Lean Ground Beef, ½ Box Thin Spaghetti, 1 tbsp butter|
|Meal 4||Granola Bar|
|Meal 5||2x Servings Berry Medley, 1x Small Container Greek Yogurt, 125g Pineapple, 1x Scoop Whey Protein|
|Meal 6||1x Chicken Quesadilla with Salsa|
|Meal 7||1x Packet Brown Rice, Fat Free Italian Dressing|
Christian Guzman Cutting Diet and Food Preferences
|Meal 1||Oats, Eggs, Egg Whites, Peanut Butter, Blueberries, Pineapple|
|Meal 2||½ Scoop Whey Protein|
|Meal 3||Protein Bar|
|Meal 4||Shrimp (Garlic,Lemon) Baby Spinach, Jasmine Rice|
|Meal 5||Vanilla Greek Yogurt, Granola|
|Meal 6||Oats, Chocolate Chips|
Christian Guzman Diet Plan
Christian Guzman’s diet and food preferences have remained largely the same over his career, as he has found what works for him.
If you choose to try his workout routine and diet, you will soon begin to understand what your own preferences are and how different food affects your body.
In the meantime, here is a Christian Guzman inspired diet plan for both bulking and cutting. It should add variety to your nutrition program to help you achieve amazing results.
Christian Guzman Bulking Diet Plan
- 4x Egg White Omelette (3.oz Ground Turkey)
- 3x Whole Grain Toast
- High Calorie Protein Shake (2x Scoop Protein Powder, Greek Yogurt, Banana, Peanut Butter)
- 6 oz. Stir Fried Beef Vegetables
- 1x Cup Brown Rice
- ½x Cup Baby Spinach
- 3 oz. Dice Beef
- Noodle Stir Fry (Carrot, Broccoli, Bean Shoots, Fish Sauce)
- Protein Bar
- Protein Yogurt
- Protein Shake (1x Scoop Protein Powder, Protein Yogurt, Banana, Pineapple, Berry Medley)
- 1x Chicken Quesadilla
- 3 oz Grilled Chicken (w/BBQ Sauce)
- 1 Cup Brown Rice
Christian Guzman Cutting Diet Plan
- Oats (Cinnamon, Brown Sugar)
- Egg White Omelette
- Pineapple, Blueberries
- 1x Protein Shake
- Protein Yogurt
- Protein Bar
- Shrimp Noodle Stir Fry (Broccoli, Carrot, Baby Corn, Bean Shoots)
- Baby Spinach
- Protein Yogurt
- Greek Yogurt
- Choc Chips
Christian Guzman has always been transparent with his training and nutrition, clearly defining his calorie intake and macros.
To achieve results like Christian, we highly recommend you do the same. You must ensure you are fueling your body the correct carb intake, protein to build lean muscle, and fat to absorb vital nutrients.
To do this, we recommend using our advanced calorie and macronutrient calculator.
Add your age, gender, height, weight, and activity level to get a precise daily intake to fuel your body, improve performance, and attain incredible results.
Christian Guzman Supplement Preferences
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Christian Guzman’s diet and food preference are an excellent example of what it takes to truly transform your physique.
However, to bridge any gaps in his nutrition and take his body to the next level, he uses a range of supplements.
Below is a list of Christian Guzman’s supplement preferences to give you that edge when performing his workout routine and diet program.
|Whey Protein||Protein supplement for building muscle and recovery|
|Creatine||Improve performance, promote great training adaptations|
|Multivitamin||Fill nutrient gaps in diet|
|Fish Oil||Supports cardiovascular health|
|Pre-Workout||Increase energy, and performance|
Chirstian Guzman’s dedication to health, fitness, and business has transformed him into a global hit.
His approach to his nutrition and training, combined with his reality TV-style vlogs, have given many insights into what it takes to build a lean, muscular physique and thriving business at the same time.
If you are considering trying the Christian Guzman workout routine and diet program, be sure to stick to your programming, always track your nutrition, and the amazing result will come.
So, what do you think of Christian Guzman’s workout routine and training program? Which training split do you think you will try?
Let us know in the comments.
How many hours a day did Christian Guzman workout?
Christian Guzman trains between 45-60 minutes per day. This depends on which body part he is training and which phase of his training cycle he is in.
Is Christian Guzman a pro bodybuilder?
Christian Guzman is an American amateur bodybuilder.
How often does Christian Guzman workout?
Christian Guzman trains four to six days per week depending on the phase of his training.
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