Go Through the Biggest Fitness Influencer & CEO of the Fitness Program Called ThenX, Chris Heria’s Workout Routine

Chris Heria’s workout routine has gained massive popularity for its effectiveness and innovative style. Being the founder & CEO of the workout plan ThenX, Chris Heria is an American YouTuber, fitness influencer, entrepreneur, and fitness trainer who’s popular for his Calisthenic Academy.

Chris Heria’s Workout Routine

With a fantastic physique, he is sponsored by BarStarz. He has built his reputation as a Pro Bar Athlete, certified personal trainer, and Street Workout champion. Similarly, he likes promoting a fitness philosophy that’s centered on bodyweight exercises.

Chris Heria’s Workout Routine

Chris’s workout is designed to enhance strength, overall athleticism, and flexibility in combination with elements of HIIT, functional training, and calisthenics. His workouts are suitable for beginners as well as advanced fitness enthusiasts. Nonetheless, here’s one workout that will give you an overall idea.


Weighted Push – Ups425
Ring Dip (Weighted)412
Weighted Push – Ups W/ bar425
Weighted Ring Push – Ups412
Weighted Decline Push – Ups425


Spider Man Push – Ups45
Mountain Climbers445 Seconds
Plank445 Seconds
BB Deadlift45
BB Bent Over Rowing47
Pull – Ups4Till Failure
1 – Arm DB Rowing47
BB Curls4Till Failure
Australian Pull – Ups4Till Failure


1 – Arm Pull – Ups34
Tuck Planche Press to Handstand36
BB Military Press310
Tuck Planche Push – Ups35
Handstand to Push – Ups (90 Degree)310
DB Rear Delt Flys312
Handstand Push – Ups38


Jump Squats W/ Hold415
Alternate Lunges & Hold420
Sumo Squats420
Jumping Jacks445 Seconds
Calf Raise & Hold420
Pistol Squats48
Wall Sits445 Seconds
Box Jumps415


Reverse Grip Bicep Curls310
DB Hammer Curls310
Biceps Curls310 
Overhead Triceps Extensions310
Laying DB Triceps Extensions310
Triceps Kickbacks310

Chris Heria’s Diet Plan

Chris believes in sticking to a clean diet to stay in shape. For instance, for breakfast, he likes to drink almond milk and a protein shake. And, when it comes to lunch and dinner, he enjoys eating turkey with various vegetables.

Meal 1:

  • Protein Shake W/ 1 Banana
  • Protein Powder 1 Tsp
  • Berries
  • Almond Milk

Meal 2:

  • Salad
  • Vegetable Soup
  • Sliced Turkey

Meal 3:

  • Apple – 1
  • Almond Butter

Meal 4:

  • Chicken Breast W/ Honey
  • Chili Sauce


  • Whey Protein
  • Pre – Workout
  • BCAA
  • Multi – Vitamins
  • Fish Oil

Chris Heria’s Workout Principle

Chris believes in proper form and muscle engagement for optimal results while preventing injuries. He likes to workout six days a week for two to three hours. He also focuses on cardio and stretching. Equally, in his workout, stretching plays an essential role, and he always does it before and after his workout.

About Chris Heria

Born in Miami, Florida, on December 21, 1991, Chris Heria belongs to a family where his mother is Chinese and his father is Cuban. He and his brother Stefan both started training from a very early age, like any pro athlete and even competed in events in their teenage years and early 20s. He and his brother are both more inclined towards calisthenics, and Chris is even a member of the known training group BarStarzz. Similarly, Chris is also a self-taught fitness trainer.

Presently having more than 4.5 million subscribers on his YouTube channel and more than 1.6 million followers on Instagram, he works as a coach for professional athletes and is also the proprietor of a training academy, THENX.

He, along with his team, travels globally and provides top-notch fitness instructions to their clients. In addition, his training academy also sells fitness products such as resistance bands, weighted vests, and even T-shirts. Furthermore, he also has a training application called “Heria Pro” that helps create, customize, and schedule workouts and programs.

Wrapping Up

Chris isn’t only the CEO and founder of ThenX, but he’s also The Miami Trainer’s founder. He has expanded his business by creating an app that allows anyone to get access to his workouts. Similarly, here we’ve shared Chris Heria’s workout routine that you can integrate within your workout to improve performance and unlock your new potential.

Satinder Chowdhry Avatar

Satinder Chowdhry