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Tren Twins Workout Routine & Diet (Updated 2024)

Want to know how insane the Tren Twins trains? Then look no further than this article. Let us dive into the Tren Twins workout routine and diet. But first, let us briefly know how they took the fitness industry by storm.

The Tren Twins, Michael, and Christian, have become incredibly famous among teens for their fitness content.

They share their videos on YouTube and TikTok, where they have a massive fan following. With over 1.08 million subscribers on YouTube and a strong presence on TikTok, the Tren Twins have gained popularity through their weight training and fitness content.

Their video, “How to Grow a Superhero Chest,” went viral with over 2.5 million views. They have collaborated with well-known fitness brands and supplement companies like Huge Supplements and Gorilla Mind.

The Tren Twins’ rise to fame showcases their dedication and the impact they have had on their passionate fans.

Tren Twins (Michael and Christian Gaiera) Stats

NameMichael and Christian Gaiera
Age22 years
Height5 feet 6 inches (167 cm) (same height)
Weight84 kg (184 lbs) (same weight)
Date of BirthApril 2, 2001
ProfessionFitness Social Media Influencers

Tren Twins Workout Routine

Day 1: Chest and Triceps

On Monday, Tren Twins perform 6 exercises with an average of 3 sets per exercise.

Bench press48-10
Incline dumbbell press48-10
Flat dumbbell press38-10
Cable Fly312-15
Rope Pushdown310-12
Skull Crushers310-12

Day 2: Back and Biceps

Here is Tren Twins back workout, 7 different exercises with an average of 3 sets per exercise.

T-bar rows38-10
Lat Pulldown or Close Grip Lat Pulldown310-12
Weighted Pull-up28-10
Bent Over Rows or Seated Rows310-12
Dumbbell Curls x Hammer Curls310-12
Barbell Curls2AMRAP

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Day 3: Legs

Here is Tren Twins legs workout routine.

Barbell Squat56-10
Leg Extension312-15
Leg Curls310-12
Leg Press38-10
Calf Raises312-15

Day 4: Shoulders and Biceps

Here is Tren Twins shoulder workout routine

Shoulder Dumbbell Press58-10
Lateral Raises2AMRAP
Front Raises312-15
Dumbbell Curls x Hammer Curls310-12
Barbell Curls2AMRAP

Day 5: Rest and Recovery

Being professional bodybuilders, they deeply comprehend the crucial role that rest plays in both their overall performance and well-being.

By setting aside these allocated days, they can concentrate on rejuvenating their bodies and minds, ensuring they attain optimal conditions for their rigorous training sessions

Day 6: Repeat the Same Workout Routine

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Tren Twins Workout Principles

The Tren Twins have a straightforward workout approach. They prioritize heavy lifting for compound movements and include two sets of failure for isolation exercises to promote muscle growth (hypertrophy).

On push days, they focus on training their triceps. To maximize shoulder gains, they dedicate a separate day solely to shoulders and combine it with some biceps exercises, as they enjoy training their biceps more frequently.

The Tren Twins like to change their workout routine regularly to prevent boredom, but they always prioritize the basics.

Tren Twins Diet

The Tren Twins’ diet is as intense as their workout routine. They aim to consume approximately 2500 to 2800 calories per day. Protein takes the lead, with over 240 grams consumed daily, surpassing their intake of carbohydrates and fats.

They typically consume around 120-150 grams of carbohydrates and 80-100 grams of fats each day, resulting in a breakdown of 40% protein, 30% carbs, and 30% fat.

While they incorporate a variety of supplements into their diet, they mostly stick to the basics, avoiding any unconventional choices.

This is the diet plan both Tren twins follow.

Meal 1: Breakfast

  • Protein pancakes
  • Cinnamon Roasted Apples

Meal 2: Lunch

  • Chicken
  • Rice
  • Yogurt

Meal 3: Pre-workout

  • Banana
  • Honey

Meal 4: Post-Workout

  • Protein shake
  • Protein Bar (Sometimes)

Meal 5: Dinner

  • Steak or Chicken
  • Potato
  • Yogurt
  • Veggies


In conclusion, Michael and Christian Gaiera, popularly known as the Tren Twins, have become incredibly famous among teenagers for their fitness content on YouTube and TikTok.

With a massive following of over 1.08 million subscribers on YouTube and a strong presence on TikTok, their weight training videos have captivated audiences.

The Tren Twins prioritize heavy compound movements and failure sets in their workout routine, showcasing their dedication and passion.

Their diet revolves around a high protein intake with moderate carbohydrates and fats.

The Tren Twins’ rise to fame is a testament to their disciplined approach, consistent content creation, and ability to inspire their dedicated fan base.

a fitness enthusiast and aspiring personal trainer and nutritionist, sharing expertise and insights on TheSigmaFitness.com, inspiring readers with evidence-based information for optimal fitness and well-being.

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