TJ Hoban Diet and Workout Plan

The TJ Hoban diet is all about providing the body with nutrient dense foods. He avoids high glycemic carbs and addictive processed foods that commonly increase body fat. Instead, TJ eats lean protein, vegetables, essential fats, and fiber to maintain a lean physique year round.

Who is TJ Hoban?

TJ Hoban is an actor, fitness model, and CEO of Bodycor supplements. He was born and raised in Chicago and began acting at the age of six. TJ is known for playing Rex on It’s Always Sunny in Philadelphia. But he’s also an accomplished fitness model and has appeared on over 100 fitness magazine covers.


Height‎: ‎5’11” (160 cm)

Weight‎: ‎180 lbs (82 kg)

Year of birth: 1972

TJ Hoban Diet

TJ wouldn’t have been able build his physique without a strict meal plan. He attributes his diet to a handful of core principles. TJ nourishes his body with low glycemic carbohydrates to help the body burn fat. He also eats plenty of vegetables (for plant nutrients) lean protein, essential fats, and fiber.

It’s no secret that eliminating processed foods and high glycemic carbs is beneficial to the body. TJ shows that nutrient dense foods can improve anyone’s physique. This nutritional approach helps him stay lean year round and slows down the aging process. Here’s what a typical day of eating might look like for TJ Hoban.

  • 1st meal: Whole egg, egg whites, and steel cut oatmeal
  • 2nd meal: Banana and 1 scoop whey protein powder
  • 3rd meal: Salmon salad with mixed greens, onions, tomatoes, black olives, avocado, shredded carrots, cucumber, and olive oil
  • 4th meal: Rice cakes with peanut butter and cottage cheese
  • 5th meal: Grilled chicken breast with brown rice and steamed broccoli
  • 6th meal: Shake with casein protein, water, ice, and almond butter

Chest Workout

TJ will begin each chest workout by slowy warming up the chest. You can do this by using light weight and doing a few sets of flyes. He will then move on to his working sets of standing cable chest flyes. This movement will allow you to slowly contract the muscles and it will get some blood flowing through the chest.

  • 1st exercise: Standing cable chest fly 4 x 10-12
  • 2nd exercise: Hammer strength chest press 4 x 10
  • 3rd exercise: Flat bench cable fly 4 x 15
  • 4th exercise: Incline smith machine bench 4 x 10
  • 5th exercise: Pec deck machine 4 x 15

Back Workout

For this back workout, TJ focuses on building the lats. This muscle group will widen and thicken your upper body. And as a result, it will enhance the v taper. If you want a thin waist and a wide upper back, working out the lats will help. Wide grip pull-ups and lat pulldowns are the best exercises for this muscle group.

  • 1st exercise: Seated machine row 4 x 10-12
  • 2nd exercise: Close grip lat pulldown 4 x 12-15
  • 3th exercise: Weighted hyperextension 4 x 15
  • 4th exercise: Wide grip lat pulldown 4 x 12-15
  • 5th exercise: Bent over lat pulldown 4 x 12-15
  • 6th exercise: Close grip seated cable row 4 x 10-12
  • 7th exercise: Wide grip pull-up 4 x 10

Shoulder Workout

The first two exercises of TJ’s shoulder day utilize cable movements. This helps warm up the rotator cuff, before moving on to pressing heavy weight. Warming up on shoulder day is critical, as the shoulder joint is such a delicate area of the body. From there, TJ moves on to various raises, so he can work all areas of the shoulder muscles.

  • 1st exercise: Cable front raise with rope attachment 4 x 12-15
  • 2nd exercise: Two arm cable lateral raise 4 x 12-15
  • 3th exercise: Arnold press 4 x 10
  • 4th exercise: Dumbbell rear delt fly 4 x 15
  • 5th exercise: Standing rear delt raise 4 x 12
  • 6th exercise: Dumbbell shrug 4 x 15

Leg Workout

You will notice that TJ likes to incorporate single leg movements into this workout. It’s important to switch things up like this, so you can avoid having one leg bigger. If you normally stick to two-leg movements, you may find that one leg is much stronger than the other. This is nothing to worry about and can be fixed with single leg work.

  • 1st exercise: Single leg leg press 4 x 8-12
  • 2nd exercise: Barbell stiff leg deadlift 4 x 8-10
  • 3rd exercise: Seated calf raise 4 x 15-20
  • 4th exercise: Lying hamstring curl 4 x 12
  • 5th exercise: Standing calf raise 4 x 15-20
  • 6th exercise: Seated reverse leg curl 4 x 10-12
  • 7th exercise: Smith machine squat 4 x 10

Arm Workout

One of TJ’s favorite ways to work out his arms is by constantly switching up his grip. You can try close grip, open grip, normal grip, and wide grip, to hit the muscles in new ways. He will also use various attachments like the v-bar, straight bar, and rope, to switch things up and add more of a challenge during the arm workout.

  • 1st exercise: Lying cable triceps extension 4 x 12
  • 2nd exercise: Incline cable curl with rope 4 x 12
  • 3rd exercise: Standing cable triceps pushdown 4 x 12
  • 4th exercise: Standing cable curl 4 x 12
  • 5th exercise: Dip machine 4 x 12
  • 6th exercise: Kneeling double bicep curl 4 x 12
  • 7th exercise: Seated forearm curl 4 x 15

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