Julian Tanaka’s Workout Routine & Diet Plan

Columbia Based Bodybuilder, Fitness Model & a Global Sports Logistics Manager of a Leading Sports Company

Columbia-based Julian Tanaka is one of the popular bodybuilders who started unlikely other bodybuilders out of fear of being left behind. Instead, he got into fitness and started gyming for two main reasons: his friends started going to the gym in high school and getting stronger and more muscular.

julian tanaka workout routine

Julian Tanaka’s concern about his friends becoming stronger and outgrowing him started taking a toll on him. So soon, he joined the gym along with them. And once he started going to the gym and he saw getting results, working out became his passion and lifestyle. Secondly, he started competing by looking at his bodybuilder uncle. Similarly, his uncle gave him a lot of encouragement and taught him many things in the gym.

Nonetheless, keep reading if you’ve heard about him or are his fan and have questions about Julian Tanaka’s workout routine. Here we’re going to cover the same.

Julian Tanaka’s Workout Routine

Usually, Julian’s workout routine depends upon his goals. For instance, on Saturdays, he focuses on a full upper-body workout routine, where he does one exercise with four sets for each muscle group. Similarly, if he feels like working out on Sunday, he’ll go hiking or do any other outdoor sports activity.

Here we’ve covered one of Julian Tanaka’s workout routines which is of 6 days per week:

Monday – Chest & Biceps

Exercise Sets Reps
Incline BB Bench Press 4 10
Machine Fly’s 4 15
Cable Crossovers 4 15
Cable Pullovers 4 12
Flat Bench DB Press 5 12, 10, 10, 10, 8
DB Hammer Curls 5 12, 10, 10, 10, 8
EZ Bar Curls 4 10
DB Concentration Curls 4 12
Incline Alternate DB Curls 3 15

Tuesday & Friday – Legs

Exercise Sets Reps
BB Back Squats 5 10, 8, 6, 6, 20
BB Lunges 5 8, 8, 6, 6, 20
Lying Leg Curls 4 12
Leg Extensions 4 12
Standing Calf Raises 4 25
1 Leg Standing Leg Curls 4 10
Seated Calf Raises 4 25

Wednesday – Back & Triceps

Exercise Sets Reps
Seated Cable Rowing 4 12
Lat Pulldowns (Underhand Grip) 4 20
1 Arm Pulldowns 4 15
V-Bar Lat Pulldown 4 15
Skull Crushers 5 12
Rope Pushdowns 4 12
Bodyweight Skull Crushers 4 12
Lat Pulldowns (Straight Bar) 3 20

Thursday – Shoulders & Traps

Exercise Sets Reps
Military Press 5 6
DB Side Lateral Raises 5 20
DB Arnold Press 5 6
DB Front Lateral Raises 5 20
1 Arm DB Side Lateral Raises 4 15
Cable Face Pulls 4 15
DB Upright Rowing 4 12
Shrugs 4 15

Saturday – Upper Body

Exercise Sets Reps
Incline BB Bench Press 4 10
Military Press 4 6
V-Bar Lat Pulldowns 4 15
DB Arnold Press 5 6
Shrugs 4 15
EZ – Bar Curls 4 10
Rope Pushdowns 4 12

Sunday – Rest or Outdoor activity like Hiking

Julian Tanaka’s Diet Plan

Julian has a flexible approach to dieting. He’ll cycle his carbohydrate consumption depending on the muscle group he trains. Usually, he likes to break down his macronutrient into 40% protein, 40% carbohydrates, and 20% fats. And one such Julian Tanaka’s diet plan is:

    Meal 1:

    • Whey W/ Water – 2 Scoops

    Meal 2:

    • Whole Eggs – 5
    • Quinoa – 6 Ounces

    Meal 3 

    • Peanut Butter Sandwich – 2 Slices of Whole Grain Bread & 2 Tbsp Sugar-Free Peanut Butter

    Meal 4:

    • Grilled Chicken – 8 Ounces
    • Rice – 6 Ounces
    • Green Salad – 1 Large serving

    Meal 5:

    • Whey & Water – 2 Scoops

    Meal 6:

    • Salmon – 10 Ounces
    • Cottage Cheese – 5 Ounces

    Meal 7:

    • Casein W/ Water – 1.5 Scoops


        • Whey Protein
        • Pre – Workout
        • Casein
        • HMB
        • Glutamine
        • CLAs
        • Multivitamin & Minerals

        Julian Tanaka’s Bodybuilding History

        Julian competed in many bodybuilding shows like Muscle Mania & Mr. Columbia. Early in 2015, he was crowned as the only Colombian to hold 2 Pro cards for the Fitness & Male Model category.

        Julian is one of Latin America’s leading experts and motivational bodybuilders who’s known as a fitness icon and inspiration for many. Similarly, after getting success in Columbia as one of the best Male Models and Fitness athletes, he has started sharing his fitness knowledge and enthusiasm for bodybuilding with millions worldwide. Similarly, he likes learning and continues growing every year.

        Top 3 Exercises of Julian Tanaka 

        • Squats
        • Arnold Press
        • Bench Press

        Our Closing Thoughts on Julian Tanaka’s Workout Routine

        Julian is one of the Columbian fitness enthusiasts who has gained immense popularity for his intense workout routines. For him, fitness is a lifestyle and not simply a one-time effort. He’s dedicated and believes in giving his all in whatever he does. And it can be witnessed in his professional life and bodybuilding.

        However, if you’ve questioned Julian Tanaka’s workout routine or diet plan, here we’ve covered one. We hope you may give it a try. Good luck!

        satinder chowdhry

        Satinder Chowdhry

        Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com 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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