Fitness Model Matt Christianer Workout and Diet

(Last Updated On: February 16, 2014)

Matt Christianer is a fitness model and IFBB Physique Pro who has made numerous magazine covers, This is what his workout routine and diet looks like:


This is my best shot at writing out a split.  Since I’m instinctive it could change, but I’ll start with legs. Anywhere from 8-20 reps and 3-8 sets of each exercise.

⁃  leg press

⁃  hack squatMatt Christianer

⁃  ham curls

⁃  quad extensions

⁃  straight leg dead lifts

⁃  super wide plie squat

⁃  walking lunges

⁃  glute kick back

⁃  abductor

⁃  adductor

Calves are at the start of every workout, except for my main leg day.  I typically do three exercises for calves those five days, a seated soleus calf exercise, and two exercises for my gastrocnemius.  My reps are anywhere from 10-100 with this and my sets can range from 3-8 on calves.

Abs are done at the end of every workout except for my main leg day.  I always start with a lower ab exercise. I will do two exercises for lower abs, one exercise for my obliques, two exercises for my mid and lower abs with reps ranging from 15-30.


For chest, (twice per week minimum) I do reps of 8-12 and sets of 3-8.  I always start with my upper chest:

⁃  incline barbell press

⁃  cable fly highMatt Christianer

⁃  flat dumbell press

⁃  low cables (scoops)

⁃  seated hammer strength sideways on machine for mid and upper chest

⁃  flying dumbbell pullover


For back, I concentrate on width and not depth or thickness doing 3-5 sets of 10-20 reps:

⁃  wide pull ups

⁃  wide pull downs

⁃  wide pull thru’s

⁃  standing one are cable rows light

⁃  hyper extensions no weight

⁃  shrugs very light


For biceps, triceps and shoulders, I only do once a week for reps of 12-20 and light 3-4 sets:

⁃  bicep seated incline curl

⁃  standing hammer

⁃  cable spider curl for peak

⁃  tricep 12-20 (light 3-4 sets)

⁃  reverse skull crusher

⁃  rope extension

⁃  cable (no handle) extensions


For shoulders, I do very light, just once a week, reps 10-15 sets 3-4:

⁃  behind the head military press (to the ear line)

⁃  rear delt dumbbell flyes

⁃  one arm barbell laterals

⁃  front raise (drive the bus)

⁃  upright row smith machine

Matt Christianer

What does your diet look like when you are trying to get lean?

When I am preparing for a photo shoot or show my diet is as follows:

⁃   5 egg whites 1 whole egg, 1/2 cup steel cut oats and 1/2 cup berries or 1/2 grapefruit

Matt Christianer

⁃  4 oz lean meat, 1/2 cup quinoa, 1/2 cup greens

⁃  4 oz white fish, 1/2 sweet potato, 1/2 greens

⁃  4 oz white fish, 1.5 cups greens, 1 tbsp olive oil

⁃  4 oz white fish, 1.5 cups greens, 1 tbsp olive oil

⁃  4 oz white fish, 1.5 cup greens, 1/2 avocado


 List the top 10 foods we would find in your kitchen

1. Tilapia
2. Steel cut oatmeal
3. Eggs
4. Avocado
5. Tea
6. Spinach
7. Chicken
8. Flouride Free Water
9. Flank steak
10. Sweet Potato

Source –  Matt Christianer Interview

Facebook page:
 & Instagram: @mattchristianer

Wanna take it to the next level? Try supplements from