Jeff Cavaliere’s Workout Routine & Diet Plan

American Fitness Expert, Social Media Star, YouTuber, and Personal Trainer With the Background in Physical Therapy

Connecticut based Jeff Cavaliere is an American fitness guru and a celebrity trainer known for working with big names like Terrell Owens & David Beckham. Famous for the YouTube channel and supplement company named Athlean X, he’s devoted himself to helping athletes around the world build muscle, lose weight, and find the right nutrition plan for several years.

His fascination for bodybuilding came from watching bodybuilding icons and action movie stars like Arnold Schwarzenegger. Further, to pursue a career in the fitness industry, he even chose to study physical therapy and physio neurobiology at college.

mohamed makkawy workout routine

Jeff Cavaliere’s Early Life

Born and raised in Connecticut, Jeff found his passion for fitness very early on. He idolized the shredded physiques of professional wrestlers and bodybuilders, which fascinated him further to become like one of them. But, lifting weights, he started once he got into high school.

Beginning of Jeff Cavaliere’s Fitness Journey

Once he entered high school, Jeff got introduced to weight lifting during competitive sports classes, and since then, he fell in love with training in the gym and learned this is the path to achieving his dream physique. Similarly, weight training also helped him improve in other sports like soccer and baseball.

Jeff Cavaliere’s Workout Routine

We researched and tried to find Jeff Cavaliere’s workout routine but couldn’t find the exact one. Here’s one of the workout routines, which is made on the idea of what he does when he trains his clients or himself:

Monday – Chest Workout

Exercise Sets Reps
BB Bench Press 3 15 
Horizontal Cable Or Band Crossover 3 15
BB Bench Press – Incline 3 15
Weighted Dips 3 15
Weighted Push – Ups 3 15
Band Crossover Push – Ups 3 15

Tuesday – Back Workout

Exercise Sets Reps
Deadlifts As Warm – Up 1 10
Chin–Ups (Weighted) 3 10
Pull–Ups (Wide Grip) 3 15
BB Dead Rowing 3 15
High Cable Rowing – Alternate 3 15
BB Shrug Ladder 3 15

Wednesday – Full Body Workout

Exercise Sets Reps
High Squats or Low Box Squats 3 1 Minute Per Set
Bottomed Out Squats 3 1 Minute Per Set
Jump Squats 3 1 Minute Per Set
Upper Body Push – Ups 3 1 Minute Per Set
Pull – Ups 3 1 Minute Per Set
Inverted Chin – Curls 3 1 Minute Per Set
Alternate Sprinter Lunges 3 1 Minute Per Set

Thursday – Conditioning

Squat Jumps
Split Jacks
Box Jumps
Lateral Lunges

Friday – Full Body Workout

Exercise Sets Reps
BB Squats 3 8 – 10
BB Deadlifts 3 8 – 10
Overhead Press 3 10
BB Rowing 3 10
Weighted Chin–Ups 3 10
BB Bench Press 3 8 – 10

Saturday & Sunday – Rest Day

Jeff Cavaliere’s Diet Plan

  • Meal 1 
    • Pumpkin Oatmeal
    • Fruit – Kiwi, Banana, Strawberry
    • Scrambled Eggs
    • Skim Milk
  • Meal 2
    • Protein Shake
    • Fruits – Strawberry & Banana 
  • Meal 3
    • Grilled Chicken Warp W/ Sun Dried Tomatoes
    • Steamed Vegetables
    • Greek Yogurt
  • Meal 4
    • Vegetable Soup
    • Black Beans
  • Meal 5
    • Grilled Fish
    • Steamed Vegetables
    • Baked Sweet Potatoes
  • Meal 6
    • Protein Shake


Jeff Cavaliere’s Becoming Physical Therapist to New York Mets to Becoming Entrepreneur, Social Media Star & Fitness Guru

It took almost 5 years for him to study at Connecticut University and graduate with a BA in physioneurobiology and a master’s in Physical Therapy. And immediately, he opened a private practice in his hometown without taking his eye off his goal of getting a job in the baseball industry.

Subsequently, while working independently as a physical therapist, he worked with elite sportsmen like Mark Johnson, one of the New York Mets athletes. And after impressing the baseball stars with his work, Jeff got the chance to become the head of physical therapy.

With the recommendation from Mark Johnson, at the age of 31, Jeff even earned the position of head PT at his dream club, the New York Mets, where he fulfilled his ambition of working in the baseball industry.

After serving for 3 years, Jeff resigned from his post due to his busy traveling schedule. However, with more determination, he started a new chapter of his life, wrote numerous workout books, and even developed a training system that became globally famous.

Further down the road, he even advertised his workout guides, allowing him to work with elite athletes such as David Beckham, David Wright, Terrell Owens, and Rafael Nadal. Eventually, he started getting recognized and even became a leading fitness industry figure known by his nickname “ATHLEAN-X.”

Wrapping Up

One thing we can learn from Jeff is about setting high goals and taking whatever steps you can to reach them instead of making excuses. Further, Jeff has taught us to keep improving and family time is essential. For instance, after getting married, he resigned from his job as the head of physical therapist for New York Mets baseball team so that he could give more time at home and with family.

Similarly, with more passion and dedication, he started his new journey in life, which also helped him gain more popularity. Nonetheless, here we’ve covered one of Jeff Cavaliere’s workout routines. We hope it proves helpful.

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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