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

Incline BB Bench Press410
Machine Fly’s415
Cable Crossovers415
Cable Pullovers412
Flat Bench DB Press512, 10, 10, 10, 8
DB Hammer Curls512, 10, 10, 10, 8
EZ Bar Curls410
DB Concentration Curls412
Incline Alternate DB Curls315

Tuesday & Friday – Legs

BB Back Squats510, 8, 6, 6, 20
BB Lunges58, 8, 6, 6, 20
Lying Leg Curls412
Leg Extensions412
Standing Calf Raises425
1 Leg Standing Leg Curls410
Seated Calf Raises425

Wednesday – Back & Triceps

Seated Cable Rowing412
Lat Pulldowns (Underhand Grip)420
1 Arm Pulldowns415
V-Bar Lat Pulldown415
Skull Crushers512
Rope Pushdowns412
Bodyweight Skull Crushers412
Lat Pulldowns (Straight Bar)320

Thursday – Shoulders & Traps

Military Press56
DB Side Lateral Raises520
DB Arnold Press56
DB Front Lateral Raises520
1 Arm DB Side Lateral Raises415
Cable Face Pulls415
DB Upright Rowing412

Saturday – Upper Body

Incline BB Bench Press410
Military Press46
V-Bar Lat Pulldowns415
DB Arnold Press56
EZ – Bar Curls410
Rope Pushdowns412

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 Avatar

Satinder Chowdhry