Lee Priest Workout Routine and Diet

Written by James C., M.S.(C), PT

| Published on

Fact Checked

Lee Priest, a revered icon in the world of bodybuilding, has carved a niche for himself with his unparalleled workout routine and disciplined diet plan.

Known for his intensive training schedule and exceptional muscular development, he has become a source of inspiration for countless fitness enthusiasts worldwide.

Lee Priest got the nickname “Giant Killer” for beating much taller guys than him in bodybuilding competitions, his arms are considered one of the greatest in the sport of bodybuilding.

This article aims to uncover the secrets of Lee Priest’s workout routine and nutrition; a holistic approach that has sculpted him into one of the finest athletes in the industry.

We will delve deep into his unique workout split, explore each day’s regimen, and get a glimpse of his dietary principles.

Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review

Furthermore, we will give you a peek into a typical day’s diet for this bodybuilding legend. By the end of this article, not only will you have a better understanding of Lee Priest’s routine, but also a roadmap to incorporate these principles into your own fitness journey. Let’s dive in!

Lee Priest’s Workout Routine

Lee Priest’s workout routine is a testament to his commitment and passion for bodybuilding.

Renowned for his intense training sessions, Lee adheres to a unique workout split that targets different muscle groups each day.

This split includes Chest and Triceps on Day 1, Back and Biceps on Day 2, Shoulders and Forearms on Day 3, Legs and Calves on Day 4, and Day 5 is reserved for Rest and Recovery.

Each day’s workout is meticulously planned with a variety of exercises, sets, and reps, devised to maximize muscle growth and strength.

Lee’s workout routine reflects his understanding of bodybuilding dynamics and stands as a model for those aspiring to achieve remarkable physical transformation.

As we proceed, we will dissect each day’s workout in finer detail.

Overview of Lee Priest’s Workout Routine and Diet

Lee Priest’s workout routine and diet are no less than a meticulously crafted blueprint that has championed his incredible physique.

Following a five-day workout split, Lee targets different muscle groups on each day, ensuring that every area receives focused attention.

This routine is a mix of compound and isolation exercises, varying the sets and reps to stimulate muscle growth. He typically follows a pyramid structure, starting with lighter weights and higher reps, moving towards heavier weights and lesser reps as the workout progresses.

When it comes to diet, Lee Priest adheres to a high protein, moderate carb, and low fat regimen, vital for muscle growth and recovery. His food choices are clean, nutrient-dense, and well-balanced.

A typical day in Lee’s diet is packed with lean meats, complex carbs, and a variety of fruits and vegetables, spread over five to six small meals throughout the day.

This allows for a steady release of energy, maintaining a state of anabolism and ensuring maximum nutrient absorption.

Now, let’s delve into more specific details of his workout routine and diet.

Day 1: Chest and Triceps

The first day of Lee Priest’s workout routine focuses on the chest and triceps.

Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works

Here’s a closer look at the exercises, sets, and reps he typically performs:

  • Bench Press: A classic exercise to start the workout. Lee performs 5 sets, each with a pyramid structure of 12, 10, 8, 6, and 4 reps, increasing weights while decreasing reps.
  • Incline Dumbbell Press: Lee does 4 sets of 10 to 12 reps each, focusing on the upper chest.
  • Dumbbell Flyes: Concentrating on the chest’s outer portion, Lee performs 4 sets of 12 reps.
  • Close-Grip Bench Press: Targeting the triceps, Lee does 4 sets with a rep range of 10 to 12.
  • Triceps Pushdowns: Lee rounds off his workout with 4 sets of this exercise, doing 15 reps each set.

This workout is designed to stimulate the chest and triceps muscles, focusing on volume and intensity to promote muscle growth.

Broscience Verdict
D-Bal | Legal Dianabol Alternative
4.8

Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.

Find Best Price

Lee’s philosophy of gradually increasing the weights ensures that the muscles are sufficiently warmed up for the heavier sets, reducing the risk of injury and optimizing muscle development.

Day 2: Back and Biceps

On the second day, Lee Priest’s workout routine centers around the back and biceps. Here’s an insight into his selection of exercises, sets, and reps:

  • Deadlifts: Lee begins his workout with this comprehensive back exercise. He performs 5 sets in a pyramid structure of 12, 10, 8, 6, and 4 reps, incrementing the weight and reducing the reps with each set.
  • Barbell Rows: A staple in his workout, Lee does 4 sets of 10 to 12 reps each, targeting the mid-back.
  • Lat Pulldowns: Focusing on the lats, Lee does 4 sets of 12 reps each, ensuring full stretch and contraction.
  • Dumbbell Curl: Shifting focus to the biceps, Lee performs 4 sets with 12 reps each.
  • Concentration Curl: Lastly, Lee does 3 sets of this isolating exercise, performing 15 reps each set.

This workout routine is structured to engage the back and biceps muscles fully.

The gradual increment in weights allows for a thorough warm-up before heavy sets, minimizing injury risk while optimizing muscle growth.

The meticulous combination of compound and isolation exercises helps shape and define the muscles, reflecting Lee Priest’s deep understanding of bodybuilding dynamics.

Day 3: Shoulders and Forearms

On day 3, Lee Priest’s workout routine shifts focus to the shoulders and forearms. Here are the exercises he typically performs along with the sets and reps:

  • Military Press: Lee starts his shoulder workout with this compound exercise. He performs 5 sets in a pyramid structure of 12, 10, 8, 6, and 4 reps, increasing the weight and decreasing the reps with each set.
  • Lateral Raises: To target the middle deltoids, Lee does 4 sets of 12 reps each.
  • Rear Delt Flyes: To work the rear deltoids, he carries out 4 sets with 12 reps each.
  • Barbell Wrist Curl: Moving on to forearms, Lee performs 4 sets of 15 reps, focusing on the flexor muscles.
  • Barbell Reverse Wrist Curl: To target the extensor muscles of the forearms, Lee does 4 sets with 15 reps each.

This workout routine ensures comprehensive engagement of the shoulder and forearm muscles.

The gradual increase in weights ensures a thorough warm-up before the heavy sets, reducing the risk of injury and maximizing muscle growth.

Lee’s deep understanding of bodybuilding dynamics is evident in his strategic blend of compound and isolation exercises to sculpt and define the muscles.

Day 4: Legs

The fourth day of Lee Priest’s workout routine is dedicated to the legs, targeting the quadriceps, hamstrings, and calves. Here’s an overview of the exercises, sets, and reps he usually performs:

  • Squats: Lee begins his leg workout with this quintessential exercise. He performs 5 sets following a pyramid scheme of 12, 10, 8, 6, and 4 reps, upping the weight and lowering the reps with each set.
  • Leg Press: Adding volume to the quads, Lee does 4 sets of 10 to 12 reps each.
  • Lying Leg Curls: To target the hamstrings, Lee carries out 4 sets with 12 reps each.
  • Standing Calf Raises: Shifting focus to the calves, Lee performs 4 sets with 15 reps each.
  • Seated Calf Raises: Finishing off the workout, Lee does another 4 sets for the calves, executing 15 reps each set.

This leg workout focuses on overall muscle development in the lower body, emphasizing volume and intensity to promote muscle growth.

The progressive increase in weights allows for sufficient warm-up before the heavy sets, minimizing the risk of injury, and maximizing muscle development.

Once again, Lee’s understanding of bodybuilding mechanics shines through in his blend of compound and isolation exercises which builds well-rounded leg muscles.

Day 5: Rest and Nutrition

The fifth day in Lee Priest’s workout routine is dedicated to rest and recovery.

Understanding the importance of rest in muscle growth and repair, Lee takes a break from his intense workouts to allow his body to rejuvenate.

But rest doesn’t mean neglecting his nutrition. Lee believes that diet is just as important as training, and he emphasizes the importance of nutrient-dense meals to complement his rigorous workout regime.

Lee’s diet is designed to provide a steady source of energy throughout the day while ensuring he gets the necessary nutrients for muscle recovery and growth.

His balanced approach to diet and training showcases why he’s been so successful in the world of bodybuilding.

Lee Priest’s Diet Principles

Lee Priest believes in fueling his body with clean, nutrient-dense foods while being consistent with his diet.

He follows a high protein, moderate carbohydrate, and low fat diet, focusing on eating six small meals throughout the day to maintain a steady influx of nutrients to his muscles.

  1. High Protein Intake: Lee emphasizes the importance of protein in his diet for muscle recovery and growth. Sources include eggs, lean chicken, fish, steak, and protein shakes.
  2. Moderate Carbohydrate Intake: Carbohydrates provide the energy that Lee needs for his intense workouts. He prefers complex carbohydrates, like oatmeal and brown rice, which provide long-lasting energy.
  3. Low Fat Intake: While fats are part of his diet, Lee prefers to limit his consumption. He opts for healthy fats like those from almonds and avocados.
  4. Consistency and Portion Control: Lee is consistent with his diet and believes in portion control. Rather than having three large meals, he prefers six smaller meals dispersed throughout the day.
  5. Hydration: Keeping hydrated is a key part of Lee’s diet. He drinks plenty of water throughout the day to stay hydrated and help in digestion.

Lee Priest’s diet principles highlight his understanding of the intricate relationship between nutrition and workout performance, recovery, and growth.

His disciplined and strategic approach towards nutrition has played a crucial role in shaping his successful bodybuilding career.

A Detailed Look at Lee Priest’s Typical Day’s Diet

To gain a better understanding of how Lee Priest fuels his body for optimal performance, let’s break down a typical day’s diet for this bodybuilding icon:

  • Meal 1: Breakfast – The day starts with a protein-rich breakfast of 6 scrambled eggs with spinach. This provides the essential protein needed for muscle recovery and growth. Paired with a large bowl of oatmeal, a complex carbohydrate, Lee ensures he has a slow-releasing energy source to start the day.
  • Meal 2: Mid-Morning Snack – A protein shake is the go-to mid-morning snack, providing a quick and convenient source of protein. Complementing the shake, a handful of almonds provides healthy fats, fiber, and even more protein.
  • Meal 3: Lunch – For lunch, Lee typically consumes a lean protein source such as chicken or fish, providing more protein for muscle recovery. Accompanying this is brown rice, a complex carbohydrate that provides a steady release of energy, and a variety of nutrient-dense vegetables, offering a range of vitamins, minerals, and fiber.
  • Meal 4: Afternoon Snack – Another protein shake acts as the afternoon snack, maintaining a consistent intake of protein throughout the day. A banana provides a natural source of quick-release carbohydrates and several essential vitamins and minerals.
  • Meal 5: Dinner – Dinner usually consists of a lean steak, offering high-quality protein and essential amino acids. Sweet potatoes and more vegetables provide balanced servings of carbohydrates and fiber, along with a wealth of nutrients.
  • Meal 6: Before Bed – To round off the day, Lee turns to cottage cheese, a slow-digesting protein source, perfect for providing a steady flow of amino acids during sleep.

Lee’s diet is a testament to his dedication and discipline, strategically designed to support his intense workout regimen and facilitate muscle recovery and growth.

It’s clear that every meal is carefully thought out, with considerations to the type of nutrient, the source, and the timing, showcasing the intricate balance between diet and physical performance in the world of bodybuilding.

Lee Priest was also known for gaining a ton of fat in the offseason, eating “whatever he wants”.

Lee has talked in interviews about eating whatever he wanted including McDonalds, KFC when was bulking up and did not need to be shredded for a competition.

Lee did look a lot different when he was not following his diet and it goes to show just how important the diet really is for an optimal physique.

Conclusion

In conclusion, the rigorous workout routine followed by Lee Priest is a testament to his dedication to bodybuilding.

His regimen incorporates a blend of varied exercises, intensity, and remarkable attention towards rest and nutrition.

The emphasis he places on a high-protein, moderate-carbohydrate, and low-fat diet, coupled with regular hydration, mirrors the importance of nutrition in achieving peak physical performance.

His commitment to sustaining a well-rounded, consistent approach to both exercise and diet showcases the level of discipline and knowledge required to excel in bodybuilding.

Lee Priest’s workout routine and dietary habits provide an insightful blueprint for those keen on building their strength and physique.

Frequently Asked Questions

  1. What does Lee Priest’s workout routine entail?

Lee Priest’s workout routine incorporates a blend of varied exercises, focusing on different muscle groups, and is designed to maximize muscle growth, strength, and endurance.

  1. How important is diet in Lee Priest’s workout routine?

Diet is a crucial part of Lee Priest’s workout routine. He follows a high protein, moderate carbohydrate, and low fat diet, which provides him with a steady source of energy and nutrients for muscle recovery and growth.

  1. How many meals does Lee Priest eat in a day?

Lee Priest typically eats six small meals throughout the day, allowing for a steady influx of nutrients to his muscles.

  1. What does a typical day’s diet for Lee look like?

A typical day’s diet for Lee includes a protein-rich breakfast, mid-morning protein shake, a nutritious lunch, an afternoon protein shake, a balanced dinner, and a slow-digesting protein source before bedtime.

  1. What kind of carbohydrates does Lee Priest prefer?

Lee Priest prefers complex carbohydrates like oatmeal and brown rice, which provide long-lasting energy.

  1. How does Lee Priest stay hydrated?

Lee Priest keeps hydrated by drinking plenty of water throughout the day, which aids in digestion and overall health.

  1. Why does Lee Priest emphasize portion control?

Portion control helps Lee Priest ensure that his meals provide just the right amount of nutrients needed without leading to overeating or excessive calorie intake.

  1. What kind of protein sources does Lee Priest prefer?

Lee Priest includes various sources of protein in his diet, including eggs, lean chicken, fish, steak, protein shakes, and cottage cheese.

  1. What is the significance of the before bed meal in Lee Priest’s diet?

The before bed meal in Lee Priest’s diet typically includes slow-digesting protein (like cottage cheese) that provides a steady flow of amino acids during sleep, supporting muscle recovery and growth.

  1. What can we learn from Lee Priest’s workout routine and diet?

Lee Priest’s workout routine and diet teach the importance of a balanced and strategic approach towards nutrition and exercise, showcasing the intricate balance between diet and physical performance required in bodybuilding.

My recommended supplements

Testo Booster
Natural Testosterone Booster For Men
4.9

By cutting out the middle-men we were able to produce super high-quality booster packed with all the right ingredients to stimulate natural testosterone production.

Buy Now How It Works
Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works
Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review
Best For Bulking
Best Bulking Stack For Muscle Growth
4.9

Try this for rapid size, strength, and muscle-building results.

Learn more Read My Review

Leave a Comment

13 Shares
Share13
Tweet
Pin