Tren Twins Diet and Workout Plan

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.

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    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)


    Height5′ 6″ (167.64 cm)
    Weight185 lbs (83.91 kg)
    Year of birth2001
    OccupationFitness influencers

    Tren Twins Bulking Diet

    Meal 1Pancakes with protein powder, PB2, Swerve, Keto pancake mix, egg whites, apples, and sugar free syrup
    Meal 2Lean ground beef and rice (pre-workout)
    Meal 3Protein bar or protein shake (post-workout)
    Meal 4Steak, potatoes with cheese, and grits
    Meal 5Shake with whey protein, almond milk, and yogurt
    Macros3,000 calories, 250g carbs, 100g fat, 280g protein

    Tren Twins Cutting Diet

    Meal 1Anabolic French toast (from the Greg Doucette Cookbook)
    Meal 24oz chicken, 4oz steak, cheese, and 2 low carb tortilla wraps
    Meal 3Banana, honey, and pre-workout shake
    Meal 4Chicken, onion, tomatoes, and peppers on a tortilla wrap
    Meal 5Chocolate 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 1Hammer strength press 5 x 8
    Exercise 2Incline barbell bench press 4 x 6
    Exercise 3Decline smith machine press 3 x 25, 15, 8
    Exercise 4Dumbbell flat bench press 3 x 8

    Back Workout

    Exercise 1Single arm lat pull down 5 x 8-12
    Exercise 2Barbell deadlift 5 x 8-12
    Exercise 3Kneeling cable pull over 5 x 10-15
    Exercise 4Reverse pec deck machine 5 x 10-15
    Exercise 5Seated dumbbell shrug 4 x 15

    Shoulder Workout

    Exercise 1Standing barbell overhead press 4 x 8-15
    Exercise 2Arnold press 4 x 10-15
    Exercise 3Alternating front dumbbell raise 4 x 12-15
    Exercise 4Single arm cable lateral raise 4 x 12-15
    Exercise 5Incline reverse dumbbell fly 4 x 12-15
    Exercise 6Seated dumbbell shrug 4 x 10-15
    Exercise 7Smith machine shrug 4 x 10-15

    Leg Workout

    Exercise 1Barbell back squat 4 x 6-12
    Exercise 2Romanian deadlift 4 x 8-12
    Exercise 3Dumbbell walking lunge 4 x 15 steps
    Exercise 4Single leg leg extension 3 x 10
    Exercise 5Lying leg curl 4 x 8-12
    Exercise 6Straight leg calf raise 3 x 15
    Exercise 7Seated calf raise 3 x 15

    Arm Workout

    Exercise 1Cable triceps pushdown (close grip) 3 x 10-15
    Exercise 2Seated dumbbell curl 3 x 10
    Exercise 3Dip machine 3 x 10
    Exercise 4Standing barbell curl 3 x 10-15
    Exercise 5Single arm cable triceps extension 3 x 10-15
    Exercise 6Single arm machine preacher curl 3 x 10-15
    Exercise 7EZ-bar skullcrusher 3 x 10 superset with EZ-bar curl 3 x 10

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