Ryan Dengler Diet and Workout Plan

The Ryan Dengler diet changes depending on his physique goals. When bulking, Ryan will eat around 4,000 calories each day.

And when looking to decrease body fat and get lean, he will eat around 2,500 calories. Ryan proves that you don’t need to eat plain chicken and rice each meal to get ripped.

Who is Ryan Dengler?

Ryan Dengler is a bodybuilder, powerlifter, personal trainer, and fitness influencer. He was born and raised in Ohio and was a 3-sport athlete throughout high school.

Ryan has a successful YouTube channel, where he shares bodybuilding, powerlifting, and nutritional advice to his followers.


Height6′ 2″ (187.96 cm)
Weight235 lbs (106.59 kg)
Year of birth1999
Credit: Ryan Dengler (via Instagram)

Ryan Dengler Diet for Bulking

During a bulk, Ryan isn’t as concerned with tracking macros. He will check them every few days or so, just to make sure he’s eating enough.

But tracking macros is much more important when you’re on a cut. Ryan eats more intuitively when bulking, which is something you can do once you have more nutritional knowledge.

Meal 1Maple and brown sugar oatmeal, peanut butter, 12 ounces of milk and Greek yogurt
Meal 22 scoops whey protein
Meal 3Pepperoni and mozzarella cheese calzone
Meal 4Bowl with chicken, rice, cucumbers, onions, peppers, and teriyaki sauce
Meal 52 pieces of chicken, penne with Fettuccine Alfredo sauce, mashed potatoes with gravy, 1 bread stick, 12 ounces of milk, and broccoli
Meal 6Cookie ice cream sandwich, granola bar, and a Core Power protein shake

Ryan Dengler Diet for Cutting

When first starting a cut, Ryan says you shouldn’t worry about tracking every little thing you eat. Focus on the main foods, so you can get a better idea of how much you’re eating.

If you start obsessing about how many grams of ketchup you’re eating, you can get burned out and give up on your cut as a result.

Meal 1Greek yogurt, blackberries, and a Core Power protein shake
Meal 22 scoops vanilla whey protein
Meal 3Flatbread turkey sandwich with Swiss cheese, bacon, spinach, banana peppers, and ranch
Meal 43 pieces of grilled chicken, 1 1/2 cups white rice, broccoli, and soy sauce
Meal 54 caramel rice cakes with peanut butter

Ryan Dengler Workout

Credit: Ryan Dengler (via YouTube)

Chest & Triceps Workout

This is a standard push workout, that focuses on building the chest and triceps. Because Ryan is a powerlifter, his goal for bench press is to build strength.

Strength gains come with low reps on bench press (as you can see below he only does around 6 reps per set). If you’re looking to build endurance, decrease the weight and increase the number of reps.

  • 1st exercise: Flat dumbbell bench press 4 x 6
  • 2nd exercise: Incline dumbbell bench press 3 x 7-10
  • 3rd exercise: Standing cable crossover fly 3 x 10-12
  • 4th exercise: Weighted dip 3 x 8-10
  • 5th exercise: Overhead triceps extension 3 x 10
  • 6th exercise: Single arm triceps pushdown 3 x 12

Back & Biceps Workout

When doing t-bar rows, it helps to use the v-bar attachment. Many beginners will just hold on to the barbell during this exercise.

Ryan says the v-bar will not only improve your grip during the movement, but it will also provide better muscular contraction. Try to slow down each rep during this back workout and avoid jerking the weight around.

  • 1st exercise: T-bar row 4 x 8-12
  • 2nd exercise: Wide grip lat pulldown 4 x 10-12
  • 3rd exercise: Cable row (shoulder width grip) 4 x 8-12
  • 4th exercise: Barbell curl 3 x 10-12
  • 5th exercise: Cable curl 3 x 10-12
  • 6th exercise: Alternating dumbbell curl 3 x 8-10

Shoulder Workout

Ryan likes to start off each shoulder day with dumbbell overhead presses. He typically favors dumbbells over the barbell, because they will focus on weak areas in the shoulders.

This means that you can fix any muscle imbalances that may be caused from using the barbell. After this heavy compound movement, Ryan moves on to other exercises that will build and enhance the shoulders.

  • 1st exercise: Seated dumbbell shoulder press 3 x 8-10
  • 2nd exercise: Dumbbell lateral raise (slightly forward) 3 x 10-12
  • 3rd exercise: Single arm lateral raise 3 x 10-12
  • 4th exercise: Barbell shrug 3 x 6-8
  • 5th exercise: Alternating front dumbbell raise 3 x 10-12
  • 6th exercise: Incline reverse dumbbell fly 3 x 10-12

Leg Workout

When squatting heavy weight, Ryan prefers to wear a belt and knee sleeves. This will provide compression and stability when coming up from the lift. As a powerlifter, Ryan also stresses the importance of form during the squat.

Before attempting to squat, beginners should have someone analyze their form. This will help prevent injury and will avoid bad mistakes from developing.

  • Dynamic warm up: Walking lunges and leg swings
  • Foam rolling: 3-5 minutes
  • 1st exercise: Barbell squat 5 x 5-8
  • 2nd exercise: Leg press 4 x 6-12
  • 3rd exercise: Seated calf raise 4 x 15
  • 4th exercise: Dumbbell split squat on bench 4 x 8-12
  • 5th exercise: Dumbbell stiff leg deadlift 4 x 8-12
  • 6th exercise: Lying hamstring curl 4 x 8-10
  • 7th exercise: Calf raise on leg press machine 4 x 15

Search Terms

  • Ryan Dengler diet plan
  • Ryan Dengler workout routine

Similar Physiques