Dan Bilzerian Workout

Dan Bilzerian Kino Workout

Who Is This Bilzerian guy? 

BONUS: Download the free Dan Bilzerian training routine 

In this article I plan on laying out the Dan Bilzerian Workout and diet, also how you can use it to build an amazing body. But first, let me give you a little background on Dan Bilzerian…

If you haven’t heard of Dan Bilzerian, I will now do you the great pleasure. This guy is the king of slashes – actor, professional poker player, multi millionaire and of course, playboy. Oh you think I’m done, not even close! Gun addict, race car driver, MMA fighter and ex military… The list goes on!

This dude makes Tony Stark look elementary at best. If I didn’t know any better, I’d assume Bilzerian was some fictitious entity, something illusory. But low and behold, the dude is real, just check out his Instagram account.

Dan Bilzerian Body


Matter of fact, his over the top lifestyle packed with gorgeous women, exotic cars, James Bond like weaponry and adrenaline fueled events has claimed him international fame.

Now you might be wondering why in gods green earth I am dedicating a Kinobody post to this man, well it’s simple. Blizerian lives one of the most versatile and hedonistic lifestyles while staying in pretty damn good shape!

I’m more of a have your cake and eat it too kinda guy. I don’t ascribe to the notion that fitness needs to be some noble sacrifice. But rather, I feel that a properly implemented fitness and nutrition program should enrich your life greatly. After all, if you’re going to build a physique of a god, then you damn sure better get to enjoy it, at-least in moderation.

Greg O'Gallagher and Dan Bilzerian in Toronto (June 2015)

Me with Dan Bilzerian in Toronto (June 2015)

DAN BILZERIAN BODYbuilding routine

Dan Bilzerian Bodybuilding


By following the Dan Bilzerian workout, you’ll end up focusing heavily on chest, back and abs. These are the three areas where Blizerian has very solid development. Shoulders, legs and arms should be given less focus and attention.

I’d suggest hitting chest and back twice per week with a mix of heavy weight and long rest periods and light weight with short rest periods. This will maximize muscle growth. For legs, shoulders and arms I would keep the volume relatively low and just focus on strength work without the pump training.

The Dan Bilzerian workout is very effective to pack on some solid muscle, but eventually you’ll want to shift gears to bring up your shoulders and arms to keep your body balanced. Here’s how I would design the workout.


Barbell Bench Press: 3 sets RPT

Incline DB Bench Press: 3 sets RPT

Cable Rows: Rest Pause

Incline DB Curls: 3 sets RPT

Bent Over Flyes: Rest Pause


Barbell Squats: 3 sets RPT

Deadlifts: 1 set x 3-5 reps

Leg Extensions: 2 sets RPT

Leg Curls: 2 sets RPT

Calf Raises: Rest Pause


Seated DB Shoulder Press: 3 sets RPT

Weighted Pull ups: 3 sets RPT

Incline DB Flyes: Rest Pause

Rope Push Downs: Rest Pause

Lateral Raises: Rest Pause

Notes on the Dan Bilzerian Workout

RPT = Reverse Pyramid Training. Please see article on Reverse Pyramid Training

For Rest Pause please see article on Rest Pause Training

The dan bilzerian body

Dan Bilzerian Workout

Sure, Bilzerian’s body is not perfect but who cares! I’m more impressed by Bilzerian’s physique than that of a professional fitness model. Why? Well because Bilzerian has a life outside of fitness, most fitness models and natural bodybuilders, do not.

But as you can see, Bilzerian is in pretty great shape. He has very visible abs, good muscle size and solid definition overall. Now you might be thinking, how does this guy party non stop, drink like a sailor and look better than most the guys at your gym?

Well it’s precisely because Dan Bilzerian has been training for most of his life. When you’ve been strength training for over a decade, you can hold a very solid level of muscle mass. In fact, as long as you are consistent with your workouts, it will be very hard to lose this muscle size.

In fact, you don’t have to eat protein every three hours, live in the gym or swear yourself off alcohol to build a dan bilzerian body. As long as you’re hitting the gym hard a few days per week, getting in enough nutrients over the course of the day and exercising some self control – you can enjoy yourself while getting in amazing physical condition.

And let’s not forget Bilzerian’s military and sports background. This comes with a serious work ethic and high pain tolerance. I can only speculate that when Bilzerian hits the gym, it’s an absolute war zone. The same mentality he brings to the gym is what has propelled him to cultivate a lifestyle that normal society can not wrap their heads around.

This Is All It Comes Down To

Dan Bilzerian Workout

In fact, if I had to refine it down to four words it would be – work hard, party harder (or do both at the same time – see above picture). Now the real challenge is maintaining a low body fat. When you’re eating out constantly and enjoying plenty of ‘substances’ it can be difficult to stay very lean.

This is where stuff like intermittent fasting can be incredibly helpful. But I have no confirmation that Bilzerian uses this diet hack, at-least not deliberately. More likely, Dan probably is a moderately health conscious eater while at the same time very active. On top of that, he is undoubtedly so absorbed in his amazing lifestyle that food is just a means to fuel himself.

When you’re with gorgeous women all day, driving exotic cars, partying like a rockstar and blowing stuff up in the desert, food doesn’t provide much comfort. So it’s likely that he enjoys his expensive meals but has little desire to overeat or brood about food all day.

That said, Dan doesn’t stay completely shredded all the time. In fact, he let’s his body fat percentage creep up to the mid to low teens. So my assumption is that he occasionally tightens up his diet and training to look really sharp.

What Kinobody Adjustments Could He Make?

Dan Bilzerian Workout

For Bilzerian to take his physique to the next level, the two areas he really needs to focus on are bringing up his delts and slimming down his waist. If he was to do these two things he would go from looking really solid to looking like a Greek god!

His shoulders are getting overpowered by his chest. This is very common in a lot of lifters because most trainers and fitness professionals don’t know how to design programs that maximize shoulder development. If I was going to personally coach Bilzerian, I would have him ease off the bench press and flyes and focus more on incline presses, heavy overhead presses and high rep lateral raises.

This would give Bilzerian a much more masculine and aesthetic look to go along with that glorious beard. Next, I’d focus on easing off any exercises that are contributing to a thick waist. Squats, deads and heavy side bends. I’d also focus on dropping a few pounds of fat to bring the waist in an inch or so and bring in more lower abs definition. This also brings me to my last point.

Is It Possible That Bilzerian Takes Steroids?

There are rumors circulating that Blizerian is no stranger to anabolic steroids and growth hormone. Now it’s really impossible to say whether he ‘juices’ or not, unless he comes out and openly admits to it. But there are a few things in his favor and a few things that point to the possibility of chemical enhancement.

Let’s look at possible reasons that Blizerian would take steroids and/or growth hormone. He has no shortage of money, openly admits to taking illegal substances such as cocaine and parties like an animal. So I doubt he has any ethical obstacles in his way. Furthermore, he’s also in his early 30’s so his sex, drug and adrenaline fueled life would benefit from increased levels of testosterone.

Furthermore, his thick, yet extremely muscled waist is a possible sign of performance enhancing drugs. It’s rare to see a natural lifter with a waist that thick and muscular. That said, it’s possible that his genetics and training have resulted in a very thick and muscular core.

As for possible reasons Blizerian is not on steroids. Well he’s been training for over a decade, so he didn’t just explode with muscle out of nowhere. As well, his level of muscle mass is completely achievable naturally and his shoulders and traps aren’t that well developed. The use of steroids tends to encourage growth in the shoulders and traps where anabolic receptors are very high.

So I’m not going to say whether he is or isn’t using drugs. But just some stuff to keep in mind. As a natural, I like to give people the benefit of the doubt, but most drug enhanced lifters would probably jump the gun and say he definitely juices.

Living The Crazy Life Of Dan Bilzerian

Dan Blizerian Workout

I have a lot of respect for Dan! He’s living his life with a lot of congruence and isn’t buckling under the social weight of the system that tells him how he should act. As well, he imbues me with a sense of what’s possible. Race car driving, professional poker, MMA, Acting.. That’s a hell of a resume. He definitely motivates me to step out of my comfort zone and learn new skills.

Blizerian lives without limits, if he wants it, he can have it. Does that come with a certain level of arrogance, hell yah. But he’s not masquerading around as being a ‘nice guy’. In fact, his Instagram account says it perfectly – Actor, Astronaut and Asshole.

And yes, Bilzerian’s life is light years beyond excessive and I’d never to want it for myself. I’m more of a simple guy. The endless amount of women, cars, lavish outings and adrenalin fuelled thrills is on a whole other level. And it makes you wonder what is propelling this guy to such hedonism.

But one fact remains, enjoy your life. Work on your fitness and have some fun too. And even immerse yourself in new skills. Having 10 ferrari’s, spending thousands of dollars on nights out at the club and being surrounded by dozens of women at all times is not cool.

But socializing with your friends, exploring new experiences and immersing yourself in new skills is cool.


[feature_box_creator style=”1″ width=”” top_margin=”” bottom_margin=”” top_padding=”” right_padding=”” bottom_padding=”” left_padding=”” alignment=”center” bg_color=”#FEFF88″ bg_color_end=”#FEFF88″ border_color=”#ff0000″ border_weight=”” border_radius=”” border_style=”” font_size=”18″ font_font=”Open Sans”]BONUS: Download the free Dan Bilzerian training routine .