Julian Tanaka’s Workout Routine and Diet Plan

Julian Tanaka is widely recognized for having an exceptional physique in the fitness and bodybuilding community.  His lifting journey had started because he feared being left out.

Little did Julian know back then that his dedication would eventually result in a physique that embodies perfection in every way. Today, not only is he a successful fitness model, but Julian also holds the position of Global Sports Logistic Manager at a prominent sports company.

Julian is quite passionate about the sport of bodybuilding. He claims that it gives him the opportunity to challenge himself every single day. He adds,

“I don’t do this to prove anything to anybody; I do this to prove to myself that I can be better each and every day!”

Through this post, we will give you a detailed insight into Julian Tanaka’s workout routine and diet plan. It will reveal the fitness secrets that give Julian the kind of physique that everyone admires.

Julian Tanaka’s Workout Routine

Julian stands tall at 5 feet and 8 inches and his bodyweight lies somewhere around 200 pounds. Julian’s exercise routine tends to change based on whether he is prepping for a competition or getting shredded for a photoshoot.

Julian Tanaka’s workout split is pretty versatile. On some weeks, he performs a full-body workout whereas on other weeks he chooses to rely on a different kind of split where he gets to train each of his muscle groups 1-2 times a week.

Usually, Julian trains 6 days a week. Most of his training days are reserved for targeting 1-2 muscle groups in a single session.

Let’s take a look at Julian Tanaka’s weekly workout routine:-

Monday- Chest and Biceps

• Incline dumbbell bench press- 4 sets of 10-12 reps
• Flat bench dumbbell bench press- 5 sets of 12, 10, 10, 10, and 8 reps
• Cable crossovers- 4 sets of 12-15 reps
• Pec deck flys- 4 sets of 12-15 reps
• Cable pullovers- 4 sets of 12 reps
• EZ-bar curls- 4 sets of 10-12 reps
• Incline alternate dumbbell curls- 3 sets of 12-15 reps
• Hammer curls- 5 sets of 12, 10, 10, 10, and 8 reps
• Concentration curls- 4 sets of 12 reps

Tuesday- Legs

• Barbell back squat- 5 sets of 10, 8, 6, 6, and 5 reps
• Barbell lunges- 5 sets of 8, 8, 6, 6, and 5 reps
• Lying leg curls- 4 sets of 10-12 reps
• Single leg standing leg curls- 4 sets of 10 reps
• Leg extensions- 4 sets of 10-12 reps
• Standing calf raises- 4 sets of 15 reps
• Seated calf raises- 4 sets of 15 reps

Wednesday- Back and Triceps

• Close-grip pulldowns- 3 sets of 12-15 reps
• Seated cable rows- 4 sets of 10-12 reps
• Supinated grip lat pulldowns- 3 sets of 15-20 reps
• Straight-arm pushdowns- 4 sets of 12-15 reps
• Bodyweight skull crushers- 4 sets of 10-12 reps
• Lying tricep extensions- 4 sets of 10-12 reps
• Rope pushdowns- 4 sets of 10-12 reps
• Straight bar tricep pushdowns- 3 sets of 15 reps

Thursday- Traps and Shoulders

• Military press- 5 sets of 6 reps
• Arnold press- 5 sets of 6 reps
• Dumbbell front raises- 5 sets of 15 reps
• Lateral raises- 3 sets of 15 reps
• One-arm cable lateral raises- 3 sets of 15 reps
• Cable face pulls- 4 sets of 12-15 reps
• Dumbbell upright rows- 4 sets of 10-12 reps
• Dumbbell shrugs- 4 sets of 15 reps

Friday- Same as Tuesday

Saturday- Upper Body

• Incline bench dumbbell press- 4 sets of 10-12 reps
• Barbell overhead press- 4 sets of 6 reps
• V-bar pulldowns- 4 sets of 12-15 reps
• Arnold press- 5 sets of 6 reps
• EZ-bar curls- 4 sets of 10-12 reps
• Rope pushdowns- 4 sets of 10-12 reps
• Dumbbell shrugs- 4 sets of 15 reps

Sunday- Rest

Julian understands the importance of giving his body time to rest and recover. Once a week, he sets aside a day for relaxation. During this day, he enjoys going on hikes or engaging in outdoor sports.

These activities are low-intensity, which allows his body to stay agile and active without putting excessive strain on his nervous system.

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Julian Tanaka’s Diet Plan

Julian Tanaka is mindful of his diet plan and makes adjustments according to his training goals. He prioritizes clean and nutritious food choices for the majority of his meals.

In order to stay lean and ripped, Julian also practices carb cycling. Carb cycling helps him to keep his body fat percentage low and also saves him from putting on unhealthy weight.

Julian follows a diet plan that consists of 40% protein, 40% carbohydrates, and 20% fats. This well-balanced approach allows him to effectively build muscle mass while maintaining a lean and ripped physique.

Julian Tanaka’s meal plan consists of 6 nutritious meals. Let’s find out what all food items are there in each of them:-

Meal 1- Breakfast

• Quinoa
• Eggs

Meal 2- Mid Morning Snack

• Whey protein shake

Meal 3- Lunch

• Rice
• Chicken
• Green salad

Meal 4- Evening Snack

• Peanut butter toast

Meal 5- Dinner

• Cottage cheese
• Salmon

Meal 6- Midnight Snack

• Whey protein shake

Cheat Meals

Just like most of us, even Julian likes to enjoy cheat meals once in a while. He even claims that he can’t live without hamburgers.

But when Julian chooses to enjoy a cheat meal, he makes sure to do so in moderation.

Julian Tanaka’s Supplements

Apart from relying on a well-structured diet plan, Julian also relies on a few supplements. Doing so not only boosts his gains but also makes his nutrition plan a complete one.

Julian Tanaka’s supplements stack includes the following:-

• Whey protein powder
• Glutamine
• Multivitamin
• Mineral supplement

Whey protein powder is a widely used supplement. Its quick-digesting nature makes it an ideal source of post-workout nutrition. Its rich amino acid profile assists the process of muscle building.

Proper muscle recovery is essential for muscle growth. One supplement that can aid in this process is glutamine. Glutamine is known to support muscle recovery, thereby facilitating increased muscle growth.

No matter how perfect one’s diet plan is, there are certain nutrients that at times couldn’t be derived just by relying on eating whole food items. A multivitamin supplement assists in making up for those nutritional deficiencies with its rich micronutrient profile.

A mineral supplement assists in boosting the conversion of food into energy. It also helps in strengthening teeth and bones along with facilitating control of body fluids both inside and outside cells.

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Final Thoughts

So that was all about Julian Tanaka’s workout routine and diet plan. He has really worked his butt off to be where he is today.

Being known as the most famous Colombian fitness model in the world is no joke. Julian has earned that title all through his dedication and commitment.

If you remain dedicated and committed to achieving your fitness goals, you can also attain great results. The information provided in this post will undoubtedly assist you in your journey towards fitness success.

Stay focused, put in the effort, and you’ll see progress towards your desired outcomes.