Rowan Row Diet and Workout Plan

The Rowan Row diet is a clean eating meal plan focused on keeping the body lean. Rowan enjoys healthy food and frequently cooks his own meals. He also focuses on fast-paced bodyweight workouts, that help build muscle and improve cardiovascular health. Continue reading to learn about his favorite foods and training routine.

Who is Rowan Row?

Rowan Row is a bodybuilder, fitness model, and influencer. He has a very popular YouTube channel focused around diet, exercise, and lifestyle based content. Rowan won the 2018 Influencer Awards Fashion Category in Monaco.


  • Height: 6′ (182 cm)
  • Weight: 154 lbs (70 kg)
  • Year of birth: 1989

Rowan Row Diet

Rowan loves to use organic ingredients when it comes to cooking his meals. He eats lean meat, complex carbohydrates, and healthy fats. The secret to staying lean year round is always having fresh food ready to eat. Rowan also makes sure to prepare his food with olive oil and seasonings, so it isn’t bland and actually tastes good. Let’s take a look at what a normal day of eating looks like for him.

  • 1st meal: Coconut milk, oats, organic peanut butter, blueberries, raspberries, flax seed, honey, and coconut flakes
  • 2nd meal: Shake with one scoop of protein, coconut milk, organic peanut butter, a banana, oats, and glutamine
  • 3rd meal: Chicken breast, sweet potato, broccoli, and a salad with spinach, tomatoes, parmesan cheese, and avocado
  • 4th meal: Salmon, rice, green beans, red peppers, and coconut oil

As you can see from the above meal plan, Rowan does eat clean most of the time. But this doesn’t mean he only eats healthy foods. Every once in a while Rowan will treat himself to ice cream, chocolate, or another type of dessert. The secret is to limit these cheat meals, as too many will cause you to gain weight and it will have a negative impact on your diet. Moderation is key to any meal plan.

Full Body Workout

This is a great full body workout you can do at home. All you need is a regular old towel and a weighted vest. Rowan says if you don’t have a weighted vest you can always use a bag with some weight inside it. With this method, you can better control how much weight is in the bag. Rest no more than 60 seconds between each set.

  • 1st exercise: Push up with weighted vest 3 x 15
  • 2nd exercise: Jump squat with weighted vest 3 x 15
  • 3rd exercise: Back extension with towel 3 x 15
  • 4th exercise: Pistol squat 3 x 10 (each leg)
  • 5th exercise: Elevated pike push up 3 x 15
  • 6th exercise: Curl with weighted bag 3 x 15
  • 7th exercise: Deep push up 3 x 15
  • 8th exercise: Bicycle crunches 3 x 45 seconds

Chest Workout

Even on dedicated muscle days, Rowan still likes to incorporate full body movements. Exercises like the prowler push up and archer push up can get very challenging, as they also force you to use your core. Try to rest for no more than 20 seconds in between each set. If you’re more advanced you can shorten the rest time.

  • 1st exercise: Diamond push up 3 x 6
  • 2nd exercise: Lateral push up 3 x 6
  • 3rd exercise: Prowler push up 3 x 6
  • 4th exercise: Archer push up 3 x 6
  • 5th exercise: Decline push up 3 x 6
  • 6th exercise: Explosive negative push up 3 x 6

Back Workout

Here’s another at home workout focused on the back. All you need for these exercises is a towel. You will notice the format here is a little different from the previous workouts. Instead of doing a specific number of repetitions, you do each set for 30 seconds. Rowan says this is another unique way to switch up your training style.

  • 1st exercise: Reverse snow angels 3 x 30 seconds
  • 2nd exercise: Back extension with towel 3 x 30 seconds
  • 3rd exercise: Back hyperextension 3 x 30 seconds
  • 4th exercise: Pulse row 3 x 30 seconds
  • 5th exercise: Superman 3 x 30 seconds
  • 6th exercise: Back widow 3 x 30 seconds

Shoulder Workout

Unless you can do handstand push ups, it’s hard to do a shoulder workout without any equipment. For these exercises all you need is a resistance band. The resistance band is a very useful tool that can be challenging, depending on how you position your hands and feet. Rest for no longer than 30 seconds in between each set.

  • 1st exercise: Shoulder press 5 x 12-15
  • 2nd exercise: Lateral raise 5 x 12-15
  • 3rd exercise: Front raise 5 x 12-15
  • 4th exercise: Rear delt fly 5 x 12-15
  • 5th exercise: Upright row 5 x 12-15

Leg Workout

This is a bodyweight focused leg workout that will target the quads, hamstrings, and glutes. What makes this workout really challenging is the combination of higher rep sets with minimal rest. The final movement is a burnout exercise that will really challenge your quads. Rest for around 10-20 seconds in between each set.

  • 1st exercise: Crab walk 2 x 20 seconds
  • 2nd exercise: Alternating lunges 2 x 20 seconds
  • 3rd exercise: Open/closed squat 2 x 20 seconds
  • 4th exercise: Single leg Romanian deadlift 2 x 20 seconds
  • 5th exercise: Bulgarian split squat 2 x 20 seconds
  • 6th exercise: Glute bridge 2 x 20 seconds
  • 7th exercise: Alternating side lunge 2 x 20 seconds
  • 8th exercise: Wall sit 2 x 20 seconds

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