If you want KJ’s ripped chest and his strong triceps, this is what his workout routine looks like:
‘Warm-up – (stretch plus 800m jog)’
‘Cardio -20 min HIIT’
‘Bench press – 5 sets of 10, 8, 5, 3, 1 reps’
‘Triceps cable pushdown – 3 sets of 10 reps’
‘Weighted Ring Dips – 4 sets of 10 reps’
‘Incline Dumbbell bench presses – 3 sets of 12 reps’
‘Dumbbell triceps kickbacks – 3 sets of 10 reps’
‘Incline cable fly’s – 3 sets of 12 reps’
‘Chest front raises – 3 sets of 10 reps’
This includes Mixed Martial Arts of his choice. Then he will also focus on cardio workouts. These can either be HIIT, bike, or treadmill. He includes weight training which will include dumbbell swings or burpees.
This workout routine will focus on building strength and lean muscle tissue, particularly in the upper body:
‘Warm-up – (stretch + 800m jog)’
‘Cardio – 20 min HIIT’
‘Deadlift – 5 sets of 10, 8, 5, 3, 3 reps’
‘Dumbbell biceps curl – 3 sets of 12 reps’
‘Cable row – 3 sets of 15 reps’
‘Preacher curls – 3 sets of 12 reps’
‘Wide-grip pull-ups – 3 sets to failure’
‘Lateral cable pulldown – 3 sets of 12 reps’
‘Hammer curl – 3 sets of 10 reps’
Thursday is the same as Tuesday for KJ.
He will focus on increasing strength through Mixed Martial Arts, improving posture, strengthening heart and muscles, and building body mass.
He uses these routine exercises to tone his leg and shoulder muscles:
Many people ask how they can get abs like KJ. You need to stick to a low-carb, low-calorie diet if you want to do that.
Because ab roll-outs, Russian twists, pull-up bar hanging crunches, and leg raises, kettle sit-ups, assault-bikes, etc. are all part of his killer-abs workout.
KJ Apa’s Diet Plan
KJ usually will eat about 3-4 meals a day. His diet consists of plenty of protein foods like eggs, chicken, and fish.
He also will have plenty of green veggies. His favorite fruit is watermelon, but he enjoys figs too. He will eat around 2500 to 3000 calories a day.
There is a saying that says “abs are made in the kitchen and the gym” and this has proven to be quite true when it comes to KJ’s abs.
It’s because he was prescribed a low-calorie, low-carb diet for Riverdale, which paid off.
KJ eats no bread and chips, pasta, or any junk foods. He likes his diet to be clean, which means he drinks a lot of water as well.
Being well-hydrated is part of his workout routines.
Even though KJ Apa nor his trainer has revealed his meal plans, from interviews, it has been hinted what we have suggested above.
He does love ‘Froot Loops’ cereal, though, for his breakfast.
If you want to get KJ’s abs and physique, then other nutrient-dense foods that you should be including in your diet are:
KJ Apa hasn’t really let on what particular supplements he takes to support his diet and his workout routine.
But we all know that he would have to keep it high in protein if he wanted to maintain his muscle tone and physique.
He probably also drinks protein smoothies.
These are a good choice for anyone who wants to transform their bodies to look something like his. He would in all likelihood be taking these supplements:
1) Protein Whey Powder
If you want to get ripped like Apa did to play his comic book character, Archie Andrews, then a low low-carb, low-calorie diet is what you would need.
A protein whey powder supplement would help you feel fuller for longer, and build muscle.
2) Greens supplement
A greens supplement is vital if you can’t really face the thought of eating a lot of green veggies.
Eating a low-carb diet means the body doesn’t hold such a lot of water. This means if you do intensive workouts, you might end up with cramps.
Electrolytes would also help immensely here.
Even if you do eat a lot of seafood, it is still a very good idea to supplement your diet with plenty of omega-3 essential fatty acids.
Omega-3 supplements help to reduce inflammation in the body and give your memory a boost as well.
4) Fiber and probiotics
If you are having a high-protein diet, you need to take in plenty of probiotics and fiber in your diet as well.
It keeps your system healthy and moving.
KJ loves Marmite. It is packed with plenty of B-vitamins and has a wonderful beefy flavor.
A multivitamin is a wise choice to have because it covers any gaps there might be with nutrition.
K.J. Apa’s noteworthy recommendations
KJ certainly has an intense workout routine. Not only an intense workout routine but a strict diet too. It consists of low carbs and low calories.
You can imagine that it takes commitment to follow a workout routine like his. If you want to follow his diet plan, you will also need discipline as well.
These will all require adjustments to your normal workout routine.
Because his types of workouts require plenty of volume, you might need to start with lower weights and adjust your movements as you go along.
But if you are eager to try his workout routine and his diet plan for a few weeks, you are going to be transformed into ‘Archie’ – that will translate to being bulkier, more muscular – similar to KJ!
Just follow his transforming recommendations.
‘I like to keep my diet regularly pretty clean’ – KJ Apa
Privacy & Cookies Policy
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.