Dylan McKenna Workout Routine – All You Need to Know

Dylan McKenna is an emerging fitness model, online coach, and sponsored athlete. Born and raised in America, the rising star is famous on several social media platforms, including Instagram and YouTube. Dylan has an impressive following of 422K on his Instagram account and over 180K YouTube subscribers. This gym freak’s muscular and ripped body impresses thousands of people, both online and offline, to start their journey toward a healthy body.

Dylan’s transformation started with weight training to get more vital in sports. However. He soon got head over heels for bodybuilding and started lifting weights full-time after seeing advancements in his physique in just a short time.

Dylan shared his transformational story with millions of people through his online platforms and started working as a fitness coach.

Please read this article to learn about Dylan McKenna’s workout routine, nutrition program, and supplemental intakes. All this will help you get stronger and achieve hypertrophy gains in no time.

Current Body Stats and Lifestyle of Dylan McKenna

Before diving into Dylan McKenna’s workout routine, look at his body stats and recent lifestyle.

  • Dylan McKenna age is 24 years (born March 15th in 1998).
  • Dylan McKenna height is 5 ft. 8 inches.
  • Weight: 79-84 kg
  • Chest: 44 inches
  • Waist: 34 inches
  • Biceps: 17 inches

Born on 15th March 1998, Dylan started working out at the ripe age of 14 years. That’s when he discovered his exceptional genetics to build a chiseled physique.

Furthermore, the fitness star has caught more attention online because he achieved a significant milestone in his personal life.

Dylan is very transparent about his personal life on his social platforms. He recently revealed that he got engaged to his girlfriend, Katrina Wright. What’s not so shocking is that Dylan McKenna girlfriend is also a fitness trainer, and both love to train together in the gym.

Source: https://www.instagram.com/p/Ci2opSvMjDa/

Workout Fundamentals of Dylan McKenna

Dylan McKenna has years of professional experience in weight training. Dylan is familiar with his body and understands what factors improve his physical development.

Hence, he combines different workout regimens instead of sticking to one.

He employs the following attributes in Dylan McKenna workout routine to yield the best results.

Using Different Intensity Levels of Workouts:

This technique helps Dylan to stimulate muscle growth at a faster pace.

Preferring Lean Bulk over Dirty Bulk:

He thinks lean bulking is worth the wait as it serves well for a long time.

Not Setting Percentages:

He doesn’t set specific percentages for his workouts; instead, he trains according to his mood.

Dylan McKenna Workout Routine

Dylan McKenna follows the traditional Push-Pull-Leg (PPL) routine and trains five days a week. He utilizes various exercises and unique concepts to attain a bodybuilder-like construct.

Dylan’s lower body workouts are pretty intense as it takes up to one week to recover. Dylan’s PPL routine runs on a five-week cycle, where he trains to gain weight during the first four weeks, and the last week is targeted towards de-loading.

He trains for only four days in the 5th week.

Here’s what a typical week of Dylan McKenna’s workout routine looks like:

Monday: Leg Day

  • Squat 3 x 10
  • Leg press 4 x 12
  • Lunge 3 x 12
  • Calf raise 6 x 30
  • Leg extension 3 x 12
  • Leg curl 3 x 12

Tuesday: Push 1

  • Bench press 3 x 10
  • Cable fly 3 x 12
  • Side lateral raise 3 x 10
  • Barbell overhead press 3 x 10
  • Weighted dips 3 x 10

Wednesday: Pull 1

  • Pull-up 3 x 10
  • Shrug 3 x 12
  • Pause squat 3 x 8
  • Deadlift 3 x 6, 3, 1
  • Lat pulldown 3 x 10

Thursday: Rest Day

After three days of continuous training in a week, Dylan takes a break on Thursdays.

After such strenuous training, the body and muscles need some time to recover and heal for the next part of Dylan McKenna’s workout routine.

Check also Gabe Deutsch Workout Routine + (program)

Friday: Push 2

  • Incline dumbbell press 3 x 10
  • Dumbbells fly 3 x 8-10
  • Push press 3 x 8, 6, 4
  • Close grip bench press 3 x 10
  • Face pull 3 x 10
  • pushdown 3 x 10

Saturday: Pull 2

  • Hammer curls 3 x 16
  • Dumbbell alternating curls 3 x 8
  • Deficit deadlift 3 x 10, 8, 6
  • Chin-ups 3 x 10
  • T-Bar rows 3 x 8-10
  • Dumbbell rows 3 x 10, 8, 6

Sunday: Rest Day

Dylan takes another rest day on Sundays.

Dylan McKenna Nutrition Program

Dylan McKenna eats around 3500 calories daily. He keeps his diet clean and well-balanced. Furthermore, Dylan keeps track of his intake using a food scale as it helps him have more control over his shape.

He eats three meals daily and adds drinks and a protein shake post-workout.

Moreover, Dylan McKenna follows the If It Fits Your Macros (IIFYM) philosophy, according to which you can eat all types of food unless it fits your daily goal of macronutrients.

Here is what typical meals look like in Dylan’s day:

  • Breakfast: Eggs, oatmeal, walnuts, blueberries, and cinnamon
  • SnackPost-workout protein shake with Whey Protein
  • Lunch: Wheat pasta with ground beef
  • Dinner: Cheeseburger and sweet potatoes

What Supplements does Dylan McKenna Use?

Dylan McKenna strongly advocates consuming enough whole foods rather than relying on additional supplements to meet your needs.

However, he won’t skip the following extras in any case:

Whey Protein Powder:

As mentioned above, Dylan drinks a shake with Whey Protein as a post-workout snack food. It is helpful for his body as the shake provides glycogen and amino acids to fuel all the protein synthesis.

Pre-Workout Supplement:

Dylan’s pre-workout supplement improves his focus and intensity.

He takes it 30 minutes before working out and ensures that the supplement doesn’t contain caffeine, creatine, beta-alanine, citrulline, etc.

Final thoughts

Dylan McKenna workout routine has helped him transform from a skinny teenager into a well-sculpted bodybuilder. His message has inspired thousands of fans to make the best out of all opportunities.

There is no doubt that Dylan works tirelessly to maintain his ripped physique. He uses multiple training strategies he has mastered over the years of weightlifting.

Sharing his training videos online has given Dylan McKenna a colossal platform to showcase his workout routine at an intermediate or advanced level.

We hope you try our Dylan McKenna workout routine summary to achieve a lean and muscular body.

However, we recommend you hire a professional trainer to assist you in utilizing the Dylan McKenna workout routine at its best.

4/5 - (5 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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