Bretman Rock’s Workout Routine & Diet Plan

Here’s Filipino Beauty Influencer, & YouTube Sensation Bretman Rock’s Workout Routine

Known for his humorous nature, optimistic outlook on life, and hard abs, Bretman Rock is a Filipino social media sensation and YouTube personality who has been making waves on the internet because of his fitness journey and unique personality. Similarly, his followers are always eager to find out his fitness secrets due to his toned body. Hence, fans often question about Bretman Rock’s workout routine and diet plan.

bretman rock workout routine

Nonetheless, if you’re wondering about his workout plan, keep reading as we dive deep into his fitness regime. Though it’s not an exact workout routine of him, but it’s a compilation of research and content shared over his social media profiles.

Bretman Rock’s Workout Principle

He works with his trainer and CrossFit instructors. Similarly, he has been an athlete throughout his life. For instance, like many professional bodybuilders, he got involved in sports from a very young age, liked to play soccer, football, and volleyball, and ran on the track. Further, his workout routine is combined with cardio and weight training. He believes in having a well-rounded workout plan that helps build strength and improve endurance.

Bretman Rock’s Workout Routine

For those who are new to workout for them, it’s recommended first to get used to with working out in the gym as the workout are a little intense, at least for the new ones who don’t have prior experience of hitting weights. He likes targeting each muscle group equally, along with some cardio, Pilates, and core workout.

Monday – Core

Exercise Sets Reps
Crunches 3 20
Crunches (In & Out) 3 40
Plank 3 1 Min
Plan W/ Hip Dips 3 20
Mountain Climbers 3 40
Scissor Kicks 3 60
Reverse Crunches 3 20
Toe Touch Crunches 3 40
Hollow Hold (6 Inch) 3 1 Min Hold

Tuesday –Weight Training

Exercise Sets Reps
BB Bench Press 2 15
DB Press 2 15
Pec Flys 2 15
Push – Ups 2 15
Squats W/ Smith Machine 2 15
DB Sumo Squats 2 15
DB Lunges 2 15
Leg Press 2 15

Wednesday –Weight Training

Exercise Sets Reps
Lat Pulldowns 3 10
Lat Pulldowns (Close Grip) 3 10
Seated Cable Rowing 3 10
Chest Dips 3 10
DB Deadlifts 3 10
BB Front Squats 3 10
Resistance Crab Walks 3 10
Goblet Squats 3 10
Calf Raises 3 10
Spider Push – Ups 3 10


Thursday –Pilates

Friday – Cardio & Weight Training

Exercise Sets Reps
Rope Jump 2 1 Min
Exercise Bike 10 Min
DB Shoulder Press 3 10
Cable Side Lateral Raises 3 10
Front DB Lateral Raises 3 10
Russian Twists 3 10
Hollow Hold 3 1 Min
Shrugs 3 10
BB Back Squats 3 10
Leg Extensions 3 10
Stiffed Leg DB Deadlifts 3 10
Double Under 3 10
Push – Ups 3 10
Diamond Push – Ups 3 10


Saturday – Rest Day

Sunday – Core

Exercise Sets Reps
Crunches 3 20
Crunches (In & Out) 3 40
Plank 3 1 Min
Plank Hip Dips 3 20
Mountain Climbers 3 40
Scissor Kicks 3 60
Reverse Crunches 3 20
Toe-Touch Crunches 3 40
Hollow Hold (6 Inches) 3 1 Min Hold


Bretman Rock’s Diet Plan

Bretman’s diet plan is straightforward. He eats to fuel his body and keep himself energetic for each workout session. And you can witness it through his lean physique, which is achievable through the gym and proper diet plans. Though he isn’t very strict with his diet like any athlete or professional bodybuilder, he still likes eating clean and having one cheat meal that doesn’t hinder his progress.


Meal 1:

  • Fresh Fruit
  • Turkey bacon sandwich
  • Oatmeal

Meal 2:

  • Brown Rice
  • Adobo Chicken or Lean Fish such as Salmon
  • Green Salad
  • Roasted Vegetables

Meal 3:

  • Filipino Spaghetti
  • Baked Sweet Potatoes
  • Grilled Vegetables
  • Steak Salad


    About Bretman Rock

    Born on July 31, 1998, Bretman Rock Sacayanan Laforga is a Honolulu, Hawaii-based Filipino beauty influencer and social media personality who got famous through YouTube and Vine after one of his contouring videos went viral earlier in 2015. In addition, he’s famous for making makeup tutorials. He has his own reality TV show, MTV’s Following: Bretman Rock (2021), he was featured in many music videos, and in October 2021, he was the first openly gay man who happened to appear on the Playboy cover.

    His birthplace is the Philippines, and his father, a fan of professional wrestling, named him after The Rock and Bret Hard. Later, at the age of seven, he moved to Hawaii, and while growing up, he got interested in sports like baseball, soccer, and volleyball.

    Our Closing Thoughts on Bretman Rock’s Workout Routine

    Bretman Rock’s fitness journey inspires many, and his dedication to maintaining a healthy and fit lifestyle is evident in his workout routine and diet plan. Similarly, he likes to have a well-rounded fitness regime that includes weight sessions, cardio, Pilates, and a proper diet.

    Nonetheless, if you’re his fan and looking to embark on a fitness journey and start working out, Bretman Rock’s workout and diet plan can be one of the inspiration sources.

    satinder chowdhry

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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