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’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
Supplements
- 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!
