The Tren Twins diet follows a classic bodybuilding meal plan. The brothers will go through seasons of bulking and cutting – depending on their current physique goals.
Michael and Christian will eat things like eggs, chicken, steak, and whey protein to build muscle. Continue reading for a more detailed look into their favorite foods and training plan.
Who Are the Tren Twins?
The Tren Twins (real names Michael and Christian Gaiera) are bodybuilders, YouTubers, and fitness influencers. The twins rose to fame on social media, after showcasing their physiques and weight training routine.
The popular brothers have collaborated with Bradley Martyn, Alex Eubank, and other famous fitness influencers.
Credit: Tren Twins (via YouTube)
Stats
Height
5′ 6″ (167.64 cm)
Weight
185 lbs (83.91 kg)
Year of birth
2001
Occupation
Fitness influencers
Tren Twins Bulking Diet
Meal 1
Pancakes with protein powder, PB2, Swerve, Keto pancake mix, egg whites, apples, and sugar free syrup
Meal 2
Lean ground beef and rice (pre-workout)
Meal 3
Protein bar or protein shake (post-workout)
Meal 4
Steak, potatoes with cheese, and grits
Meal 5
Shake with whey protein, almond milk, and yogurt
Macros
3,000 calories, 250g carbs, 100g fat, 280g protein
Tren Twins Cutting Diet
Meal 1
Anabolic French toast (from the Greg Doucette Cookbook)
Chicken, onion, tomatoes, and peppers on a tortilla wrap
Meal 5
Chocolate protein mug cake
Tren Twins Workout Routine
The Tren Twins follow a standard bodybuilding workout routine involving isolation exercises. This is when you train 1-2 muscle groups each day in the gym.
It’s critical to always change up the specific exercises you do, in order to avoid a muscle gain plateau. But here’s an example weekly routine the Tren Twins might follow:
Chest Workout
Exercise 1
Hammer strength press 5 x 8
Exercise 2
Incline barbell bench press 4 x 6
Exercise 3
Decline smith machine press 3 x 25, 15, 8
Exercise 4
Dumbbell flat bench press 3 x 8
Back Workout
Exercise 1
Single arm lat pull down 5 x 8-12
Exercise 2
Barbell deadlift 5 x 8-12
Exercise 3
Kneeling cable pull over 5 x 10-15
Exercise 4
Reverse pec deck machine 5 x 10-15
Exercise 5
Seated dumbbell shrug 4 x 15
Shoulder Workout
Exercise 1
Standing barbell overhead press 4 x 8-15
Exercise 2
Arnold press 4 x 10-15
Exercise 3
Alternating front dumbbell raise 4 x 12-15
Exercise 4
Single arm cable lateral raise 4 x 12-15
Exercise 5
Incline reverse dumbbell fly 4 x 12-15
Exercise 6
Seated dumbbell shrug 4 x 10-15
Exercise 7
Smith machine shrug 4 x 10-15
Leg Workout
Exercise 1
Barbell back squat 4 x 6-12
Exercise 2
Romanian deadlift 4 x 8-12
Exercise 3
Dumbbell walking lunge 4 x 15 steps
Exercise 4
Single leg leg extension 3 x 10
Exercise 5
Lying leg curl 4 x 8-12
Exercise 6
Straight leg calf raise 3 x 15
Exercise 7
Seated calf raise 3 x 15
Arm Workout
Exercise 1
Cable triceps pushdown (close grip) 3 x 10-15
Exercise 2
Seated dumbbell curl 3 x 10
Exercise 3
Dip machine 3 x 10
Exercise 4
Standing barbell curl 3 x 10-15
Exercise 5
Single arm cable triceps extension 3 x 10-15
Exercise 6
Single arm machine preacher curl 3 x 10-15
Exercise 7
EZ-bar skullcrusher 3 x 10 superset with EZ-bar curl 3 x 10
