Hunter Chilton Diet and Workout Plan

The Hunter Chilton diet is all about providing the body with lean protein, complex carbohydrates, and healthy fats. She does not obsess about tracking macros and simply knows what her body needs to feel good. Hunter’s meals keep her full all day and provide plenty of energy to fuel her intense workouts.

Who is Hunter Chilton?

Hunter Chilton is a fitness trainer (NASM) and social media influencer. She shares her informative workouts and nutrition tips on her YouTube channel and Instagram.

Hunter Chilton Diet for Cutting

Hunter likes to eat big, delicious meals that are healthy and keep her full. She’s very clever when it comes to adding a little more taste and flavor to her meals.

When it comes to salads for example, she prefers to add Greek yogurt ranch dressing. Traditional ranch dressing contains a high number of calories and is loaded with fat. These are the kinds of smart decisions you need to make when dieting to reach your fitness goals.

  • Meal One: 2 organic brown eggs, 2 pieces of turkey bacon, ½ of an avocado and ¼ of an apple. Add salt and pepper to eggs for taste.
  • Meal Two: For the second meal of the day Hunter will make a protein smoothie bowl. Add one medium banana, 2 tbsp of peanut butter, 1 scoop of protein powder and 1/3 cup of almond milk in a blender. Once blended, put everything in a bowl and add ½ cup of granola and chopped banana slices.
  • Meal Three: A spinach salad with, ¼ cup of black beans, ¼ cup of corn, 2 baby tomatoes, ½ of an avocado, and 4 ounces of grilled chicken breast. Add lime juice, salt, and Greek yogurt ranch on top.
  • Meal Four: Lean ground turkey, ¼ cup of black beans, ½ cup of jasmine rice, squash and zucchini.

Make sure to alter this meal plan based on your diet type. These four meals are around 1700 calories combined. You may need to increase or decrease your caloric intake depending on your body type and fitness goals.

Hunter Chilton Workout Routine

Below is the Hunter Chilton workout routine for each major body part. You will notice that she includes a wide range of exercise and movements in her plan.

Hunter likes doing supersets, because they can really push your body and take your physique to the next level. Supersets involve little to no rest, meaning that they’re perfect if you’re short on time.

Glute Workout 1

This Hunter Chilton leg workout focuses on building the glute muscles. The best way to increase your glute size is to lift heavy weight. Increase the weight with each set to get your body used to the weight. And always preform a warm up set to prevent injury.

  • 1st exercise: Barbell hip thrust warmup x 20 reps
  • 2nd exercise: Barbell hip thrust 15, 10, 8, 6 (4 working sets total)
  • 3rd exercise: Superset seated hip abductions 3 x 10 and side band lateral walks 3 x 20
  • 4th exercise: Superset RDL with dumbbells 3 x 10 and banded goblet squats with kettlebell 3 x 10
  • 5th exercise: 30 frog pumps and 30 glute bridges (burnout)

Glute Workout 2

Below is the second glute workout Hunter Chilton normally adds to her routine. The good thing about this workout is that you can do it at home, or in the gym. So, if you’re short on time, try this one out in your living room!

  • 1st exercise: Warmup glute kickbacks (corner and lateral x 10 each)
  • 2nd exercise: Drop down lunges superset with sumo squats 3 x 10
  • 3rd exercise: Pull through 3 x 10 (make sure to squeeze at the top)
  • 4th exercise: Glute kickback with pulse 3 x 10
  • 5th exercise: Squat walks (walk back 4 times and forward 4 times)
  • 6th exercise: Laying hamstring curl 3 x 10

Back Workout

Hunter believes that everyone should include back exercises in their weekly routine, because so many movements incorporate the back. Neglecting to train the back muscles can result in muscular imbalance. A strong back also helps with stability.

  • 1st exercise: Seated cable row superset with single arm row 4 x 10
  • 2nd exercise: Wide grip lat pulldown, closed reverse grip lat pulldown, bent over plate row (this is a TRI-SET) 3 x 10 for each exercise
  • 3rd exercise: Bent over smith machine row superset with single arm dumbbell row 3 x 10
  • 4th exercise: Incline back extensions with resistance band 2 x 10, then without resistance band pulses x 5

Shoulder Workout

These are Hunter’s favorite exercises to define the shoulders. This is an intense workout – so, if you’re a beginner try doing one set of each. The goal here is to do higher reps to define the shoulders and have a sculpted upper body.

  • 1st exercise: Dumbbell overhead press 2 x 15
  • 2nd exercise: Kneeling single-arm dumbbell overhead press or barbell military press 2 x 15
  • 3rd exercise: Standing lateral raise or seated lateral raise 2 x 15
  • 4th exercise: Dumbbell front raise 2 x 15
  • 5th exercise: Machine rear delt flyes 2 x 15
  • 6th exercise: Seated face pull 2 x 15
  • 7th exercise: Dumbbell upright row 2 x 15
  • 8th exercise: Around the worlds 2 x 15

Chest Workout

This is one of Hunter’s favorite workout routines for training chest. Just like back, a strong chest will help prevent muscular imbalances. And if you’re a woman this workout will help make your chest appear fuller and lifted as you increase muscle mass.

  • 1st exercise: Pushups 3 x 10 (warmup)
  • 2nd exercise: Floor chest press 4 x 15
  • 3rd exercise: Incline single arm chest flyes 3 x 10
  • 4th exercise: Incline chest flyes 2 x 15
  • 5th exercise: Incline chest press: 3 x 15
  • 6th exercise: Cable chest flyes 3 x 15
  • 7th exercise: Cable chest press 3 x 15
  • 8th exercise: Incline and decline pushups (as many reps as possible for burnout)

Arm Workout

Women need to train arms too! You can workout legs 2-3 days a week, but Hunter still likes to hit arms and keep her upper body toned. Every single exercise in this workout will be a superset. This also makes it a great cardio workout because you’ll be out of breath.

  • 1st exercise: Close grip bench press to straight bar curl 4 x 12
  • 2nd exercise: Alternating cross body hammer curl to close grip triceps push down 4 x 12
  • 3rd exercise: Incline wide grip curl to dumbbell triceps kickback 4 x 15
  • 4th exercise: Chin-ups (as many reps as possible for burnout)

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