Christian Guzman Workout Routine And Diet Plan

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

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push A	Pull A	Legs A	Rest	Push B	Pull B	Legs B

Push A (Duration 60 – 70 Minutes)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
Back Squat	3	6-8	45-60 secs
Lunges	4	12	30-45 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) 

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Chest	Back/Biceps	Rest	Shoulders	Legs	Rest	Rest

Chest (Duration 30 – 35 Minutes)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
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	Food
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	Food
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

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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

Meal 1

• 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)

Meal 2

• 6 oz. Stir Fried Beef Vegetables
• 1x Cup Brown Rice
• ½x Cup Baby Spinach

Meal 3

• 3 oz. Dice Beef
• Noodle Stir Fry (Carrot, Broccoli, Bean Shoots, Fish Sauce)

Meal 4

• Protein Bar
• Protein Yogurt

Meal 5

• Protein Shake (1x Scoop Protein Powder, Protein Yogurt, Banana, Pineapple, Berry Medley)

Meal 6

• 1x Chicken Quesadilla

Meal 7

• 3 oz Grilled Chicken (w/BBQ Sauce)
• 1 Cup Brown Rice

Christian Guzman Cutting Diet Plan

Meal 1

• Oats (Cinnamon, Brown Sugar)
• Egg White Omelette
• Pineapple, Blueberries

Meal 2

• 1x Protein Shake
• Protein Yogurt

Meal 3

• Protein Bar

Meal 4

• Shrimp Noodle Stir Fry (Broccoli, Carrot, Baby Corn, Bean Shoots)
• Baby Spinach

Meal 5

• Protein Yogurt
• Granola

Meal 6

• Oatmeal
• Greek Yogurt
• Choc Chips
• Strawberries

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. 

Supplement	Purpose
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

Final Thoughts

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.  

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