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Are you wondering what it would take for you to build a body as insane as the Tren Twins? Do you want to know the Tren Twins workout to look the way that they do? Then stop right here at this article. Together let us discover the Tren Twins workout routine and diet.
Who Are Tren Twins?
The Tren Twins, Michael and Chrisitan, rose to popularity via social media. They are especially famous among teens for their fitness content. They have a massive social media following base. Their videos on Youtube have garnered over 1.08 million subscribers. With their strong presence on TikTok, the Tren Twins have gained popularity focusing on making weight loss training and fitness content.
Their viral video “How To Grow a Superhero Chest” has raked up over 2.5 million views. They are also collaborating with well-known fitness brands and supplement companies such as Gorilla Mind.
Tren Twins Workout Routine
Now, let’s dive into a well detailed tracklist of all the workout that the Tren Twins do throughout the week.
Day 3 – Chest and Triceps
On the first day of the week i.e Mondays, the twins focus on training their chest muscles and those triceps don’t just grow on their own!
The Tren Twins perform 6 exercises. Typically each exercise is about 3 sets each.
Bench Press
- Sets: 4
- Reps: 8-10
Incline Dumbbell Press
- Sets: 4
- Reps: 8-10
Flat Dumbbell Press
- Sets: 3
- Reps: 8-10
Cable Fly
- Sets: 3
- Reps: 12-15
Rope Pushdown
- Sets: 3
- Reps: 10-12
Skull Crushers
- Sets: 3
- Reps: 10-12
Day 2- Back and Biceps
The second day of the week is fixed for their back and those biceps! Tren Twins perform 7 different exercises with an average of 3 sets per exercise.
Deadlift
- Sets: 5
- Reps: 4-6
T-bar Rows
- Sets: 3
- Reps: 8-10
Lat Pulldown or Close Grip Lat Pulldown
- Sets: 3
- Reps: 10-12
Weighted Pull-up
- Sets: 2
- Reps: 8-10
Bent Over Rows or Seated Rows
- Sets: 3
- Reps: 10-12
Dumbbell Curls x Hammer Curls
- Sets: 3
- Reps: 10-12
Barbell Curls
- Sets: 2
- Reps: AMRAP
Day 3- Legs
Legs are typically a hard day for men, just like women suffer on the upper body days. However, that is not the case for the Tren Twins who perform 5 exercise with an average of 3 sets for each.
Barbell Squat
- Sets: 5
- Reps: 6-10
Leg Extension
- Sets: 3
- Reps: 12-15
Leg Curls
- Sets: 3
- Reps: 10-12
Leg Press
- Sets: 3
- Reps: 8-10
Calf Raises
- Sets: 3
- Reps: 12-15
Day 4: Shoulder and Biceps
On Day 4, Tren Twins go back to training their biceps again, with the addition of a smooth shoulder workout. Here is what they do:
Shoulder Dumbbell Press
- Sets: 5
- Reps: 8-10
Lateral Raises
- Sets: 2
- Reps: AMRAP (As Many Reps As Possible)
Front Raises
- Sets: 3
- Reps: 12-15
Shrugs
- Sets: 3
- Reps: 8-10
Dumbbell Curls x Hammer Curls
- Sets: 3
- Reps: 10-12 each
Barbell Curls
- Sets: 2
- Reps: AMRAP
Day 5 – Rest and Recovery
Taking equal amounts of break between your workout week is as important as the act of working out in itself is. Your body and sore muscles need time to heal and relax from the turbulence they go through, and Tren Twins are right on the track with taking that needed rest.
The more you rest up on your break days, the better you perform on the following days.
Day 6 – Repeat the Entire Week
So, there you go. Now you know the Tren Twins Workout routine inside and out, that they keep practicing on a loop. The actual exercises mentioned under each day might change depending on the mood of the boys. However, the standard day for which each body part is to train remains the same.
Tren Twins Workout Tips
The Tren Twins haven’t achieved their body out of thin air, they have had to work hard and dedicate themselves into getting here. That takes sheer determination and will power. Here are some tips for you, if you plan on following the Tren Twins workout routines.
Warm-up: Begin with a warm-up for the shoulders, arms, and upper back before any workout.
Form: Be critical about keeping form in all exercises for effectiveness and reducing possibilities of injury.
Progression: Gradually go up in weight as one gets stronger, working toward the higher end of the rep range to stimulate muscle growth.
Rest: Rest adequately between sets for about 1-2 minutes to get most of the recovery while staying intense.
Cool-down: Stretching or some light cardio toward the end of your workout can help in recovery and flexibility purposes.
Tren Twins Workout Philosophy
The Tren Twins have a pretty straightforward workout routine and approach to it as well. In their workout routine, they prioritize heavy weightlifting moves and compound exercises to get maximum movement. They include two sets of failure and isolation exercises to boost muscle growth (hypertrophy)
ON their push days, they give a keen focus to developing their tricep muscles. They are keen on the upper body transformation and hence keep a day separate to dedicate solely on training their shoulders. They also enjoy training their biceps quite frequently.
In short they spice things up sometimes, but on a daily basis they prioritize working out with the basics.
Tren Twins Diet And Food
The Tren Twins adhere to a strict dieting scheme with their heavy exercise regime, consuming a daily caloric intake of between 2500-2800. Their diet is heavily tilted towards large consumptions of protein, with more than 240 grams per day taken in, which is higher than their carbohydrate and fat intake.
Overview of Daily Macronutrient Intake
Protein: over 240 gram
Up to about 40 percent of daily calories come from protein intake.
Carbohydrates: They ingest around 120-150 g of carbohydrates per day, which makes up about 30% of the total intake of calories.
Fats: This level for this group falls within a certain range of 80-100 grams per day, accounting for 30 percent of their daily calories.
Here is a full breakdown of their diet plans:
Breakfast: On a typical day, the Tren Twins will have Protein Pancakes with some Cinnamon Roasted Apples. This is their first meal of the day.
Lunch: For Lunch, their options are Chicken and Rice with some Yogurt.
Pre-Workout: The twins have some honey and banana before going for a workout.
Post-Workout: After going for a workout, the twins of course have a quick protein shake. Sometimes when they are running late they will swap the shake for a protein bar.
Dinner: For their dinner they switch between Chicken and Steak, they pair this with some potatoes and veggies. For something light and sweet, they have some yogurt once again.
So this is the entire Tren Twins Workout routine along with their diet plans. While following the journey of fitness, people do face hardships, lose motivation and almost give up. Tren Twins are changing that with their motivating workout content. Now that you know their workout routine amd even diet plans, what is stopping you from getting to your fitness dreams?
