Chris Heria’s Workout Routine & Diet Plan

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.


Exercise Sets Reps
Weighted Push – Ups 4 25
Ring Dip (Weighted) 4 12
Weighted Push – Ups W/ bar 4 25
Weighted Ring Push – Ups 4 12
Weighted Decline Push – Ups 4 25



Exercise Sets Reps
Spider Man Push – Ups 4 5
Mountain Climbers 4 45 Seconds
Plank 4 45 Seconds
BB Deadlift 4 5
BB Bent Over Rowing 4 7
Pull – Ups 4 Till Failure
1 – Arm DB Rowing 4 7
BB Curls 4 Till Failure
Australian Pull – Ups 4 Till Failure


Exercise Sets Reps
1 – Arm Pull – Ups 3 4
Tuck Planche Press to Handstand 3 6
BB Military Press 3 10
Tuck Planche Push – Ups 3 5
Handstand to Push – Ups (90 Degree) 3 10
DB Rear Delt Flys 3 12
Handstand Push – Ups 3 8



Exercise Sets Reps
Jump Squats W/ Hold 4 15
Alternate Lunges & Hold 4 20
Sumo Squats 4 20
Jumping Jacks 4 45 Seconds
Calf Raise & Hold 4 20
Pistol Squats 4 8
Wall Sits 4 45 Seconds
Box Jumps 4 15



Exercise Sets Reps
Reverse Grip Bicep Curls 3 10
DB Hammer Curls 3 10
Biceps Curls 3 10 
Overhead Triceps Extensions 3 10
Laying DB Triceps Extensions 3 10
Triceps Kickbacks 3 10


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

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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