Bodybuilding The Vegan Way, Part I: The Workout

Vegetarianism, more specifically a vegan lifestyle has gotten more attention recently and I am writing this article to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.

I would first like to apologize for the long layoff between articles. I have been busy in the past few months working on getting my modeling career started, dieting down for a couple of photo shoots with the most notable for the January issue of Muscle & Fitness Magazine and signing with an agency.

Vegan Lifestyle

Vegetarianism, more specifically a vegan lifestyle has gotten more mainstream attention in recent years and I am writing this article in an effort to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.

It is my goal to show how a vegan lifestyle can still help bodybuilders make great gains but in no way am I attempting to push my beliefs and lifestyle on anyone. This article is for anyone who is interested in a vegan bodybuilding lifestyle and those who would like to know more about being a vegan bodybuilding.

This article is the first of many installments that I will be writing over the course of the year. In this first part I will highlight workouts that will help vegan bodybuilders build muscle.

Vegan Workouts

It is tempting to try the workouts that are listed in many of the muscle magazines. However, it is important for vegans to realize that their lifestyle and nutrition programs do not support the recovery necessary to train with high volume and frequency. I can vouch to this from experience.

It does not take much to stimulate muscle growth, heavy weight and low reps will get the job done. It is important to keep workouts under 45 minutes. Most of my workouts last only 30-to-35 minutes. Later on in the year toward "beach season" I will highlight workouts and routines to help shed body fat and cut up but the main point of this article is to build muscle.

How much, if any cardio to be done is based on the individual. When I bulk up I do not do any cardio at all, but I would say that those who would like to do cardio, do 2-to-3 sessions of 15-to-20 minutes at a low intensity per week. The bike, elliptical or walking or jogging on the treadmill are great choices.

Keep the intensity, frequency and duration low. Also, make sure to have a vegan-friendly protein shake (soy, rice, hemp) 20 minutes before doing cardio to prevent any muscle loss during the cardio workout.

Weight Lifting Guidelines

  1. Work each body part once per week.
  2. Keep workouts under 45 minutes.
  3. Lift heavy weight and low reps.
  4. Perform 3-to-4 exercises for large muscle groups and 2-to-3 exercises for smaller muscle groups.
  5. I keep my repetitions between 4-and-6 for core lifts (Bench Press, Deadlift and Squats) and 6-to-10 for all other lifts.

The Workout Split

The following is the way that I split my workouts up. If I have time and my schedule allows for it, I do two separate workouts with a workout for the first body part of the day in the morning and the workout for the other muscle group to be worked that I perform later in the evening.

  • Sunday: Off
  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: Off
  • Thursday: Legs & Abs
  • Friday: Shoulders & Traps
  • Saturday: Off

The Workouts

I used to have workouts set in stone and I never varied from them, but after having seven years of training under my belt, I have become more aware of my body and in-tune to how I feel. Now I go into the gym with a plan and goal of what I want to achieve but I listen to my body and adjust the sets, reps and exercises that I perform based on how I feel on that given day.

For example with chest I may have planned to do the barbell bench press, incline dumbbell presses and dumbbell flyes, but for some reason my body tells me that the flyes are not going to happen today, I switch to the cable cross-over or pec-deck flye instead.

With all of that said, here are my typical workouts with each body part with the substitutions that I use for certain exercises.

Monday: Chest & Triceps

Tuesday: Back & Biceps

Thursday: Legs & Abs

Friday: Shoulders & Traps


There you have it. This is how I work out and this workout will definitely help you to maximize your gains, minimize your time in the gym and maximize your recovery potential which leads to the growth of new muscle tissue.

Part 1 | Part 2

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Showing 1 - 8 of 8 Comments

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  • rep this user

Awesome plan!! finally something for vegetarians......Should i be including cardio with this workouts?

Sep 4, 2012 10:03am | report

I would!

Jul 22, 2013 4:10pm | report
  • rep this user

Awesome!! I was so worried this was going to be fruitless for me!
Question- How do you measure success? Do you use a tape measure or a number of pounds gained over time? Other?


Jun 28, 2014 6:53pm | report
  • rep this user

Great Article! This was exactly why I joined this site! Thank you so much for this comprehensive article! I can't wait to get your summer "Beach Body" version! Do you have a website?

Feb 12, 2015 12:21pm | report
  • rep this user

I've been a Lacto-Ovo Vegetarianism for 10 years! Literally changed my life, everything from my mood to feeling guilt free. If anyone has any questions about it or needs advise on where to start if interested in becoming vegetarian, feel free to shoot me a message!

Apr 4, 2015 8:45pm | report

While I commend you on your lifestyle change, I have to point out that the egg/dairy industry are equally as if not more, cruel.

In the dairy industry, females are forced to be pregnant, so they can produce milk. Their calves are taken and some of the females are used for dairy cows, while the makes often go to veal farms.

Eggs: large factory production use a laser to remove the ends of the beaks from the hens, so that the workers can gather eggs, without being pecked. When producing more chickens, they have mostly bred males and females to have slightly different feather patterns. When born, they are placed on a conveyor belt. Workers, skilled at seeing the difference in feather patterns of the young, send the females on their way and the males are thrown into a hole...a hole that leads to a grinder. Yes, the males are ground up, alive!

These are why I say that the two industries are equally, if not MORE cruel. Sure, you can find free range eggs from local farms that don't do that and you can find a mother cow whom over produces milk, but the chances are that people aren't going to do that.

May 14, 2015 2:05am | report

Keep moving forward and completely clean your conscience and mind. The milk industry is the second most effed up, right under Tyson chicken. Just go vegan.

Aug 3, 2015 4:01pm | report
  • rep this user

It's a little condemning to say you can't do the workout plans in magazines because you're vegan. You can't look like the dudes doing workouts in those magazines, unless of course you're injecting stuff into your buttcheek.

A lot of us vegans grew up in hardcore with the ideas of straight edge, PMA, and a lot of rage. Anything is possible when you know you're going to do it no matter what.

If you're vegan you can lift and gain like a bodybuilder. Don't let anything hold you back.

Aug 3, 2015 3:59pm | report
Showing 1 - 8 of 8 Comments

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