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Dan Bilzerian is an American playboy, actor, and multi-millionaire; in other words, he is everything a guy could ever desire in a partner.

Dan Bilzerian is most recognized for three amazing traits: his physique, his playboy persona, and his last quality of leading one of the most opulent lifestyles. So let’s talk about the Dan Bilzerian exercise and food regimen right now.

Body Statistics of Dan Bilzerian

Height 5 ft 8½ inch
Weight 85 kg
Age 39 years
Chest 45 inch
Waist 34 inch
Biceps 16 inch

Dan Bilzerian’s Exercise Program

Dan is referred to as the “King of Instagram,”, especially in India; there is little doubt that he is the owner of the Indian Instagram platform.

Dan frequently posts on his Instagram account about his lifestyle and has over 31 million followers. I learned a lot about what he does to maintain his physical fitness and activity level after watching all the postings and videos, so.

We’ll also look at the things Dan Bilzerian revealed about his lifestyle and fitness journey in an interview he gave to GQ India in September, which I witnessed.

Dan advised GQ in the interview that since each person only has one body and one life, it is important to treat them well.

Dan talks about his fitness journey in the interview and mentions that he used to run a lot back when he was applying to the Navy Seals. He no longer performs as much cardiac exercise as he formerly did; there is now a limit.

Dan also mentioned that he has been involved in mixed martial arts (MMA) for more than 20 years and that he also exercises weights to stay in shape.

After hearing all of Dan Bilzerian’s claims, I’ll give you a training plan to help you build a physique similar to his.

Now bear in mind that you won’t be able to acquire a body like Dan if you do things and don’t maintain a diet. You will train for an hour to two hours per day, six days a week, during our workouts.

Dan Bilzerian

Workout with Dan includes:


To ensure that your body is warmed up and prepared for the actual workout regimen, you should run for at least 15 minutes on the treadmill before beginning any exercise program.

Many folks rush to the cardio equipment at the gym. You can do that as well, but keep in mind that doing a cardio kit will later prevent you from gaining muscle. So limit the distance to a mile to two miles at most.

MMA Training with Dan Bilzerian

You don’t have to match the Instagram king exactly, even though he practices MMA a lot.

Start with only incorporating three additional days of mixed martial arts training to get you near to Dan’s level of fitness and health while also teaching you the principles of combat. Monday, Wednesday, and Friday are my top choices.

Strength Training

Dan Bilzerian uses a typical bodybuilding weight training regimen. Now neither the other people nor I am aware of the specifics of his fitness regimen. As a result, I’ll give you a routine that will help you build muscle and become large like Dan.

We will thus concentrate on the optimal method for growing muscle, which is low rep sets and using good form while lifting heavy weights.

Dan Bilzerian’s workout on Monday

Workout: Chest

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • Bench press
  • Incline bench press
  • Incline Bench dumbbell press
  • Flat Bench dumbbell flyes
  • Cross cable flyes
  • Chest dips
  • Push-ups

Dan Bilzerian’s workout on Tuesday

Workout: Back

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • Pull-ups
  • Lat pulldown
  • Cable rows
  • Bent over barbell rows
  • One-arm dumbbell rows
  • Back lat pushdowns
  • Deadlifts

Dan Bilzerian workout on Wednesday

Workout: Shoulders

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • Military barbell press
  • Arnold dumbbell press
  • Side lateral sitting raises
  • EZ bar front raises
  • Shoulder shrugs
  • Delt flyes
  • Rear delt raises

Exercise for Dan Bilzerian on Thursday: Biceps

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • Biceps curls
  • Isolation dumbbell curls
  • Barbell curls
  • Cable curls
  • Preacher curls
  • Cross Hammer curls
  • Rope hammer curls

Exercise for Dan Bilzerian on Friday: Triceps

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • He skull crusher
  • Tricep overhead press
  • Tricep extension
  • Tricep bench press
  • He pushdowns
  • Tricep dumbbell kickbacks
  • He dips

Dan Bilzerian’s workout on Saturday

Leg exercises

Sets: 4

Counts: 6 to 8

Rest for one or two minutes.

  • Back weighted squats
  • Leg press
  • Leg extension
  • Leg curls
  • Lunges
  • Hack squats
  • Stiff-leg deadlift
  • Calf raises; seated and standing

The Dan Bilzerian Workout regimen is the main topic here.

Diet of Dan Bilzerian

You will need to eat a lot of healthfully prepared food to develop a physique similar to Dan’s.

His specific diet is unknown to us, but I do know that it is rich in protein, carbohydrates, fiber, good fats, vitamins, and other nutrients. Dan must consume five to seven meals and certain supplements each day.

The Dan Diet consists of:

Dan Bilzerian Breakfast Meal 

  • Four egg whites and two whole egg omelets
  • Juice
  • Oatmeal with fruits and a scoop of protein powder
  • Toast

Dan Bilzerian Pre-workout meal

  • Pre-workout shake
  • Dry fruits

Dan Bilzerian Post-workout meal

  • Protein shake
  • Chicken
  • Rice
  • Veggies

Dan Bilzerian Lunch Meal

  • Salmon
  • Rice
  • Veggies

Dan Bilzerian Evening meal

  • Protein smoothie
  • Dry fruits

Dan Bilzerian Dinner Meal

  • Chicken or turkey
  • Rice
  • Veggies

This is all about Dan’s Diet Plan.