Alex Hormozi Workout Routine and Diet

Alex Hormozi is an American entrepreneur, investor, and philanthropist with a unique background. He embarked on his entrepreneurial journey in 2013 by establishing his first physical business.

In this article, we will be covering both Alex Hormozi workout routine and his diet plan on how he gained 35lbs in 6 Weeks Naturally.

Alex Hormozi Current Fitness Stats:

Bodyweight: 237lbs – 107kg
Height: 5’9″ – 175cm
Bench Press: 305lbs – 138kg
Squat: 405lbs – 183kg
Age: 34 yr

The Alex Hormozi Workout Routine follows a set of training principles that guide its effectiveness and success. These principles provide a framework for optimal training and ensure that every workout is purposeful and results-driven.

Let’s take a closer look at the key principles behind the Alex Hormozi Workout Routine:

Alex Hormozi Workout Routine:

Here is Alex Hormozi’s 6-day Workout Split:

  • You will train for 3 days consecutively and then have 1 day off throughout the entire 42-day training cycle.
  • Each training session is expected to last about 3 hours

Monday: Chest, Legs, and Back

1. Barbell Bench Press (5-7 sets of 7 reps)

2. Banded Leg Press (7 sets of 25 reps)

3. Inclined Dumbell Bench (5 sets of 8-12 reps)

4. Incline Dumbell Fly (5 sets of 20 reps)

5. One Arm Dumbell Row (4 sets of 15-20 reps)

6. Chin-up (4 sets until failure)

7. Lat Pulldown (7 sets of 10 reps)

Tuesday: Chest and Legs

1. Barbell Bench Press (5-7 sets of 7 reps)

2. Banded Leg Press (7 sets of 7 reps)

3. Barbell Back Squat (3 sets of 7 reps)

4. Leg Extension (Varies sets of 150 reps)

5. Barbell Shrug w/Straps (4-5 sets of 25-75 reps)

Wednesday: Chest, Arms, and Legs

1. Barbell Bench Press (5-7 sets of 7 reps)

2. Banded Leg Press (7 sets of 25 reps)

3. A1. Seated Alternating DB Curl (4 sets of 15 Minutes EDT)

4. A2. Tricep Rope Extensions (4 sets of 15 Minutes EDT)

5. B1. Band Resisted Partial Curl (4 sets of 15 Minutes EDT)

6. B2. Tricep Band Pushdown (4 sets of 15 Minutes EDT)

7. DB Lateral Raise (5-6 sets of 150 Total reps)

8. Arm Circles w/5lb Plate (Varies sets of 100 reps)

9. C1. Leg Press Calf Raise (1 Superset for 15 Minutes of 10 reps)

10. C2. Seated Calf Raise (1 Superset for 15 Minutes of 10 reps)

  • A1/A2 indicates supersets, which require performing the exercises consecutively without rest for the specified duration.
  • EDT stands for Escalated Density Training.

You Might Like This:
Alex Eubank Workout Routine

Alex Hormozi’s Diet:

The diet created by Alex Hormozi aims to promote sustainable practices to optimize body composition, increase energy levels, and improve overall well-being.

This plan emphasizes the significance of achieving a proper balance of macronutrients, controlling portion sizes, and strategically timing meals. By adopting these principles into your eating habits, you can enhance your chances of success in your fitness journey.

Notably, Alex Hormozi himself followed the same meal plan on a daily basis.

These are the exact macros he follows:

  • 800g Carbs
  • 300g Protein
  • 50g Fat

You can reduce your carbohydrate intake to 600 grams if you’re finding it difficult to handle 800 grams, especially considering your body size.

Keep in mind that you’re working out 3 hours per day, 6 days a week, so your body requires an energy supply.

MEAL 1 – Cereal & Milk

  • Mini Wheats (2/3 Box)
  • Skim Milk (1/2 Gallon)

MEAL 2 – Bowl of Pasta

  • Pasta (Whole Box)
  • Tomato Sauce (No Fat Added)

MEAL 3 – Chipotle Bowl

  • Rice (Triple Portion)
  • Black Beans & Pinto Beans (Double Portion)
  • Sour Cream
  • Flour Tortilla

MEAL 4 – Protein Shake

  • Egg Whites (Half Carton)
  • Oats
  • Honey
  • Whey Protein (1 Scoop)


Creatine (Daily) – 5 Grams

Citrulline Malate – 6 Grams

BCAAs (Pre-workout) – 10 Grams

Dextrose (Postworkout) – 120 Grams

Whey Protein (Postworkout) – 50 Grams

You Might Like This:
Best Long Head Tricep Exercises


In conclusion, Alex Hormozi achieved impressive results by following a rigorous workout routine and a carefully planned diet. His workout routine incorporated principles of effective training, with a focus on specific muscle groups each day, ensuring purposeful and results-driven workouts.

The diet plan he followed emphasized the importance of macronutrient balance, portion control, and strategic meal timing, contributing to his success in optimizing body composition and energy levels.