Kiera Jaston Workout Routine

Kiera Jaston, an IFBB Pro in Europe, an actress, and a fitness enthusiast, has a workout routine to get you fit. Her weekly workout routine is focused on Monday to Friday, with a sound rest on Saturday and Sunday to give her a better body rest against the following Monday.

Her routine ranges from powerlifting (such as squats, deadlifts, and bench presses), Machine biceps, Dumbell Press, Hammer curls, and so on. Kiera Aston started her fitness life at age 17year, and at around 21years, she attained massive muscles, making her the youngest Figure pro in Europe. She emphasized that these muscles are not there just for show but with solid deadlift sessions for the past few years.

She has gained massive attention from fans for her quick physique transmission. Kiera Jaston’s deadlift has tremendously improved her back, hamstrings, and glutes. She also liked cardio exercises, such as jumping, jacks, and running in place.

If you want to fit in like Kiera Jaston, follow her workout routine closely.


Current Body stats of Kiera Jaston

Before delving into the intricacies of Kiera Jaston’s workout routine, let’s check out her body stats.

  • Weight: 61.23kg
  • Height: 5 ft. 5 in
  • Age: 23years
  • Chest: 86.36 cm or 34″
  • Waist: 76cm or 30”
  • Arms/Biceps: 35.56 cm or 14.5″
  • Body fat: 10%

She achieved bodybuilding and powerlifting sensation with complete dedication and hard work with the correct proportion of balanced diets.

That is why Kiera Jaston deadlift routines are recommended for beginners who want to recommend for

Kiera Jaston’s workout principles

Here are Kiera Jaston‘s workout principles:

  • Start with a warm-up. Kiera Aston recommends some basic stretches to get your body moving.
  • Lift weights. Heavier weights will help you build muscle mass.
  • Do cardio exercises. They will assist you in burning calories and reducing your overall caloric intake.
  • Take breaks between sets. Give your muscles well enough time to recover from lifting more weight.
  • Drink plenty of water. Hydration is key to optimal performance.
  • Eat a healthy diet. You don’t need to deprive yourself, but try to make wise choices. Eating healthy will help your body recover from workouts and perform at its best.
  • Get enough sleep. Sleep is essential for recovery and growth.
  • Have a positive attitude. A positive attitude is required to stay motivated and achieve your goals.
  • Involve in adequate powerlifting; this will easily take your desired body structure
  • Kiera Jaston’s deadlift is a routine to emulate if you want to develop a workout strategy to achieve her structure.

Kiera Jaston Workout Routine Plans

Kiera Jaston is a big fan of mixing up her routine so that she would do a variety of workouts — even anything ranging from Incline and declines Dumbbells, Smith Machine Calf Raise, Bicycle crunches, etc. Kiera Aston did all of these and many through Monday to Friday.

Then, she rests on Saturday and Sunday. But no matter which type of workout she’s doing, she pushes herself and always leaves feeling like she could have done more.

It’s essential that Kiera Jaston deadlift has adequately helped her to be physically and mentally fit. And that’s one of the pertinent reasons why her workouts are always challenging never wants to get bored or feel like she’s plateauing.

Here is the comprehensive Kiera Jaston workout routine :

Monday Workout Routine: Chest and Triceps

Every Monday, She goes to the gym for a three-hour workout routine. Kiera Jaston trains her chest and triceps with the following workout routine, which gives her a fantastic shape and sturdy physique.

  • Flat Bench Press 4 x 12
  • Incline Dumbbell Press 4 x 12
  • Triceps Pushdown 3 x 12
  • Decline Dumbbell Flyes: 3 x 12
  • Skull Crushers: 3 x 10
  • Decline Bench Press: 3 x 10

Tuesday Workout Routine: Biceps and Legs.

This Kiera Jaston Tuesday Biceps and legs workout routine develops her biceps and legs sturdily, making her the youngest IFBB Pro in Europe.

She is also involved in some powerlifting, such as squats which help her strengthen and build strength in her legs, back, and upper body muscles.

Check her hard leg day:

  • Squats 4 x 10
  • Wide-Grip Standing Barbell Curl 4 x 10
  • Leg Press 3 x 10
  • Spider Curl 4 x 10
  • Smith Machine Calf Raise 4 x 12
  • Lying Leg Curls 3 x 12
  • Machine Bicep Curl 3 x 10
  • Leg Extensions 3 x 10

Wednesday Workout Routine: Arms and Core.

Kiera Aston uses these 9 workout exercises to strengthen the arms and improves the forearm grip and strength more adequate and effectively.

  • Crunches 3 x 12
  • Hanging Leg Raise 3 x12
  • Seated Russian Twist 3 x 30
  • Bicycle Crunches: 3 x 20
  • Planks 3 x 20
  • Palms-Up Barbell Wrist Curl 3 x 15
  • Seated Calf Raise 3 x 15
  • Palm Down Barbell Wrist Curls Over Bench 3 x 20
  • Smith Machine Calf Raise 3 x 15

Thursday Workout Routine: Triceps and Shoulders

This Triceps and shoulder Kiera Aston workout is manageable and easy to follow for those who want to achieve their body shape in no time.

  • Seated Dumbbell Press 4 x10
  • Military Press 4 x 10
  • Dips 4 x 10
  • Side Lateral Raise 4 x 12
  • Standing Dumbbell Triceps Extension 4 x 12
  • Front Lateral Raise 4 x 12
  • Triceps Pushdown 4 x 10
  • Reverse Flyes 4 x10
  • Shrugs 3 x 10

Friday Workout Routine: Back and Biceps.

The Friday Back and bicep workout can be called Kiera Jaston’s deadlift as they help her boost her body muscles.

Also, she believes mixing up your workouts is essential because it prevents you from getting bored. And as we know, boredom is the enemy of progress!

So if you need to switch up your routine, why not try some of Kiera’s favorite workouts?

  • Seated Cable Rows 2 x 10
  • Front Lat Pulldown 2 x 10
  • Bent Over Barbell Rows 2 x 10
  • Hammer Curls 3 x 12
  • Deadlift 2 x 10
  • Barbell Curl 3 x 10
  • Straight-Arm Pulldown 2 x 10 

Saturday and Sunday: Rest 

She uses Saturday and Sunday as a rest periods.

This helps her body’s muscles to recover from any damage sustained during workouts, allowing them to grow and prepare for the following Monday.

What is Kiera Jaston’s Diet?

Kiera Aston puts additional work into her diet and has a strong emphasis on getting the right amount of nourishment so that she can keep her muscular physique.

She consumes meals and snacks to speed up her body’s biochemical activities and remove excess fat.

She also consumes sumptuous energy-given food that has a low-fat level but a high protein content. All these give her enough energy for her excellent powerlifting capabilities and couple of impressive personal records.

Here is what Kiera Aston’s diet looks like:

  • Breakfast: Protein Oatmeal
  • Snack #1: Grenade Energy Drink
  • Lunch: Nicoise Farro Salad
  • Snack #2: Peanut-butter energy balls
  • Dinner: veggies, Red Curry with tofu, and rice noodles

What nutritional supplements does Kiera Jaston take?

Kiera Jaston takes various efficient nutritional supplements to help her bodybuilding and powerlifting goals.

The Kiera Aston nutritional supplement is as follows:

Final thoughts 

So, there you have it. As you can see, Kiera Jaston‘s workout routines are not as hard as you think to get into shape.

All you are required is a little discipline and a lot of willingness to work hard, and then you will achieve Kiera Jaston deadlift powerlifting in no distance.

But don’t take our word for it. Try out Kiera’s routine and see how it works for you.

4/5 - (5 votes)


James Moore
James Moore
James is co-founder of 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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