IFBB Men’s Physique Pro Athlete, Online Coach & a Nationally Certified Personal Trainer
Chris Kakouras is an IFBB pro and a nationally certified personal trainer who got into bodybuilding without any prior planning.
He was hanging out with one of his friends at his house in Charlotte, NC, and he was told that if he wants the Gold’s Gym weight bench that his friend had, he could have it because he wasn’t interested in taking where his friend was moving. And, from there on, he started working out at home and eventually fell in love.
Those who are fans of IFBB Men’s Physique division and are interested in finding out what’s Chris Kakouras’s Workout Routine or diet plan then keep reading.
About Chris Kakouras
Inspired by old-school bodybuilders like Lee Haney and Mr. Olympia Physique Champion Jeremy Buendia, Chris believes in always progressing. Likewise, he believes that bodybuilding is like any other sport that you study and stay dedicated and maintain consistency to achieve the goals you’ve set.
Apart from this, Chris was also into skateboarding, and few skate parks and local shops have even sponsored him. Though, once he got into bodybuilding, his visions and life changed by shifting his focus on bodybuilding competition instead of skateboarding.
Chris Kakouras’s Workout Routine
Here’s one of the workout routines of Chris Kakouras that includes six strength training sessions, and on the seventh day, he likes to do light cardio with some abs workouts.
Monday: Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 5 | 8 – 12 |
| Flat DB Press | 5 | 8 – 12 |
| Hammer Strength Press – Decline | 4 | 8 – 12 |
| Cable Crossovers OR DB Flys | 4 | 10 – 15 |
| Dips | 4 | 10 – 15 |
Tuesday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| BB Shoulder Press – Standing | 5 | 10 |
| Seated DB Arnold Press | 5 | 8 – 12 |
| DB Side Lateral Raises | 6 | 12 |
| Reverse Pec Deck | 4 | 10 – 15 |
|
BB Upright Rowing Superset W/ Front Plate Raises |
3 3 |
8 – 12 8 – 12 |
| DB Shrugs | 4 | 12 |
Wednesday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Hyper Extensions | 3 | 15 – 20 |
| Pull-Ups | 4 | 10 – 15 |
| 1 – Arm DB Rowing | 4 | 10 |
| Seated Cable Rowing | 4 | 10 |
| BB Deadlift | 4 | 10 |
| EZ – Bar BB Curls | 7 | 10 |
Thursday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 3 | 15 – 20 |
| BB Back Squats | 6 | 8 – 12 |
| Leg Press | 4 | 15 |
| Lying Leg Curls | 4 | 15 |
| Walking Lunges (Wide Stance) | 2 | 30 |
| Lying Leg Curls | 5 | 10 |
| Straight Leg Toe Press On Leg Press Machine | 6 | 15 |
Friday: Chest
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Press | 5 | 8 – 12 |
| Flat BB Press | 5 | 8 – 12 |
| Decline Hammer Strength | 4 | 8 – 12 |
| Cable Crossovers | 4 | 10 – 15 |
| Dips | 4 | 10 – 15 |
Saturday: Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Standing BB Shoulder Press | 5 | 10 |
| Seated DB Arnold Press | 5 | 8 – 12 |
| DB Side Lateral Raises | 6 | 12 |
| Reverse Pec Deck | 4 | 10 -15 |
|
BB Upright Rowing Superset W/ Front Plate Raises |
3 3 |
8 – 12 8 – 12 |
| DB Shrugs | 4 | 12 |
Sunday: Cardio & Abs
| Exercise | Sets | Reps |
|---|---|---|
| Low Intense Cardio | – | 30 Min |
| Hanging Leg Raises | 3 | 10 – 15 |
| Crunches (Machine) | 3 | 10 – 15 |
Chris Kakouras’s Diet Plan
Below is one of Chris diet plans:
Meal 1:
- Egg Whites – 1 Cup
- Oats – ¾ Cup
Meal 2:
- Tilapia – 7 Ounces
- Sweet Potato – 6 Ounces
- Vegetables
Meal 3:
- Chicken – 7 Ounces
- Brown Rice & Vegetables – ¾ Cup
Meal 4:
- Chicken – 7 Ounces
- Brown Rice – ¾ Cup
- Vegetables
Meal 5:
- Tilapia – 7 Ounces
- Sweet Potato – 6 Ounces
Meal 6:
- Chicken – 7 Ounces
- Vegetables
Chris Kakouras’s Supplement Stack
- Whey Protein
- BCAAs
- Multivitamin
- Fish Oil
Wrapping Up
Chris Kakouras is one of the young and rising IFBB physique champions who has worked with high-level trainers, athletes, and top coaches within the fitness industry. However, if you’re an IFBB physique division fan and are interested in finding out what Chris Kakouras’s workout routine is, we hope this article may have proven helpful. Good luck!
