Sergi Constance Diet and Workout Plan

The Sergi Constance diet is a strict meal plan that keeps him in shape year-round. As a highly accomplished fitness model, he needs to look his best at all times.

Sergi never knows when he will get called to do a show, or magazine photoshoot. Continue reading to learn more about his favorite foods and training style.

Who is Sergi Constance?

Sergi Constance is a bodybuilder, fitness model and social media influencer. Originally born in Spain, Sergi now travels the world competing in Men’s Physique and fitness expos.

He owns his own fitness clothing company and is also a personal trainer who does online coaching. During his youth, Sergi signed up for a gym membership in order to gain muscle mass and strength.

He has been able to achieve his dream physique thanks to a disciplined exercise and diet regime. If you are willing to put in the work like Sergi, you can accomplish anything you set your mind to.


Height6′ 1″ (185.5 cm)
Weight215 – 225 lbs (93.0 – 102.1 kg)
Year of birth1988

Sergi Constance Diet

Remember that each body type is different. The Sergi Constance diet may seem like a lot of food for you, but it works for his big frame.

Even though he stays lean for most of the year, he weighs around 215 – 225 pounds. That means he needs to eat a solid amount of food, in order to maintain his size.

Day of Eating

Meal 13 whole eggs, 8 egg whites, 1/2 a cup of oatmeal and a handful of fruit on the side
Meal 27 ounces of grilled chicken breast and 1 cup of brown rice, with steamed vegetables
Meal 32 scoops of whey protein, 3 rice cakes and a piece of fruit (post-workout)
Meal 4Salad with 7 ounces of grilled chicken breast, mixed nuts and 4 ounces of avocado
Meal 57 ounces of lean cut steak and 1 cup of white rice
Meal 66 ounces of white fish or 2 cups of egg whites (last meal before bed)

Protein Pancakes

Sergi sometimes likes to enjoy a healthy version of a common cheat food in the morning. He created a delicious protein pancake recipe you can find below.

It’s a quick recipe and a delicious take on one of his favorite breakfast meals. The best part is that most of these ingredients should be in your house already.

  • 2 whole eggs
  • 4 egg whites
  • 1/2 cup of oatmeal
  • 1 scoop of cinnamon whey protein
  • peanut butter powder
  • ground cinnamon

Combine all of these ingredients in a blender, then make the pancakes in a frying pan. You can make them bigger or smaller depending on what you like best.

Sergi Constance Workout

Credit: Sergi Constance (via YouTube)

Chest Workout

One chest days, Sergi likes to hit all areas of the pectoral muscle. Lower, middle and upper parts of the chest must be developed to achieve a well-built upper body.

Too many people go to the gym and only do flat bench press. You need to put your ego to the side and focus on other areas, in order to avoid a muscular imbalance.

  • 1st exercise: Incline barbell bench press 5 x 8-12
  • 2nd exercise: Incline dumbbell chest press 5 x 8-12
  • 3rd exercise: Seated machine chest fly 5 x 8-12
  • 4th exercise: Seated machine chest press 5 x 8-12
  • 5th exercise: Bent over cable crossover 5 x 8-12
  • 6th exercise: Incline dumbbell fly 5 x 8-12

Shoulder Workout

Sergi is known for his massive shoulders. Training the deltoids correctly is important, because it’s one muscle group that can really complete your physique.

When you have wide shoulders, your waist will look that much smaller – completing the V Taper. Try out this workout below for some coconut shoulders.

  • Warm-up: Dumbbell front and side raise x 2 sets 5 x 8-12
  • 1st exercise: Standing dumbbell lateral raise 5 x 8-12
  • 2nd exercise: Laying dumbbell rear delt fly 5 x 8-12
  • 3rd exercise: Barbell upright row 4 x 8-10
  • 4th exercise: Seated barbell press 4 x 6-8
  • 5th exercise: Standing shrug machine 5 x 8-12
  • 6th exercise: Dumbbell front raise 5 x 8-12

Back Workout

On back days, Sergi likes to switch up his exercises to keep his body guessing. There are so many different types of machines you can use to target the back muscles.

And you should always incorporate free weights as well. You can also experiment with short and long range of motion reps, when training back

  • 1st exercise: Incline dumbbell row 5 x 8-12
  • 2nd exercise: Plate loaded seated row 5 x 8-12
  • 3rd exercise: Seated wide grip lat pulldown 5 x 8-12
  • 4th exercise: Reverse grip hammer strength row 5 x 8-12
  • 5th exercise: Plate loaded machine shrug 5 x 8-10

Leg Workout

Men’s Physique highlights the upper body (specifically the V Taper) but you also need to have well developed legs. Without strong legs, your body won’t be aesthetically balanced.

And strong legs can also help with many other exercises in the gym. So, try out this intense Sergi Constance leg workout below

  • Warm-up: Stationary bike 10 minutes
  • 1st exercise: Seated leg extension 5 x 8-12
  • 2nd exercise: Seated leg press 5 x 8-12
  • 3rd exercise: Hack squat 4 x 8-10
  • 4th exercise: Lying hamstring curl 5 x 8-12
  • 5th exercise: Seated hamstring curl 5 x 8-12
  • 6th exercise: Standing calf raise 5 x 10-15

Arm Workout

Sergi is known for his massive biceps and he didn’t get them by accident. If you want some big arms, you need to be smart about your training.

Your arms will recover much quicker than your legs for example, so you can hit them 2-3 times a week. Try out the exercises below for a killer arm pump!

  • 1st exercise: Bent-over tricep pushdown 4 x 8-12
  • 2nd exercise: Decline EZ bar skullcrusher 4 x 8-12
  • 3rd exercise: Incline EZ bar tricep extension 4 x 8-12
  • 4th exercise: Incline cable tricep pushdown 4 x 8-12
  • 5th exercise: Incline cable curl 4 x 8-12
  • 6th exercise: Standing EZ bar curl 4 x 8-12
  • 7th exercise: Seated machine curl 4 x 8-12

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