Hunter Labrada Workout and Diet

Hunter Labrada is a rising star in the bodybuilding world and is known for training really intense. He is also known for an odd diet, so let's look at both to see what's what.

Hunter Labrada is the son of bodybuilding legend Lee Labrada and is following in his dad’s footsteps by trying to become one of the best bodybuilders ever.

Hunter is known for bringing mass with good conditioning, partly thanks to his training style and, of course, his diet plan – which you might be surprised to learn can almost be described as a liquid-first diet plan

Without further ado, let us look at the workouts he does, the meals and calories he eats, and what Hunter Labrada earned besides a Pro Card.

Key Takeaways

  • Hunter Labrada is an IFBB Pro bodybuilder with a massive physique
  • He has competed at Mr. Olympia twice
  • His training is rough and intense, while his diet is not exactly conventional

Who is Hunter Labrada

Hunter is a professional bodybuilder earning his Pro Status at the 2018 NPC National Championships. He is the son of bodybuilding world Hall of Famer Lee Labrada and is known for his extreme training routine.

Hunter Labrada Workout and Diet
Figure 1: IFBB Pro Hunter Labrada at the 2021 Chicago Pro

Hunter himself is a very friendly and approachable person, with tons of stories of people being pleasantly surprised when they met him. He also has a YouTube channel where he shows his daily life and meals as a bodybuilder.

Age30 Years Old
DOBMar 17, 1992
Bodybuilding Category / SportMen’s Open Bodybuilding
Weight230 – 255lbs

Hunter Labrada Workout Plan

Hunter follows the training philosophy of progressive overload. This means exact workouts that with exact exercises done over and over, however, you use more load or more reps.

This was popularized by the Shadow Dorian Yates in the 80s and 90s. Hunter does not follow trends like muscle confusion and prefers to do the same exact workouts just using more weight to allow more muscle tissue to grow.

Above you will see a video of Hunter detailing his whole workout plan for the Olympia contest prep. Granted he did lower volume leading up to the Olympia competition, but this is what the workout looked like if you don’t wanna watch the full video:

Pull A

Supported Straight-Arm Pushdowns β€” two sets

Unilateral Nautilus Pulldown β€” two sets

Arsenal T-Bar Row β€” two sets

Prime Row β€” two sets

Rear Delt Flye β€” two sets

Push A

Cable Flye β€” two sets

Prime Incline Press β€” three sets

Prime Shoulder Press β€” three sets

Supported Y-Raise β€” two sets


Dumbbell Preacher Curls β€” two sets

Cuff Triceps Extension β€” two sets

Supported Step-Forward Cable Curls β€” two sets

Seated Overhead Extensions β€” two sets

Abmat Crunches β€” three sets

Hanging Leg Raises β€” three sets


Standing Calf Raises β€” two sets (2nd is a drop set)

Seated Calf Raises β€” one set

Seated Hamstring Curl β€” two sets

Banded Hack Squat β€” one set

Unilateral Hip Press β€” one set

Leg Extensions β€” one set

Adductors β€” one set

Off Day

Figure 2: Off days are spent trying to improve posing, recovery, and live a little

Pull B

Unilateral Supported Straight Arm Row β€” two sets

Unilateral Cable Pulldown (lat focus) β€” two sets

Unilateral Rogers 3-Way Row β€” two sets

Arsenal T-Bar β€” two sets

Prime Row β€” two sets

Rear Delt Flye β€” two sets

Push B

Pec Deck Flye β€” two sets

Reverse Band Smith Machine Incline Press β€” three sets

Supported Y-Raise β€” two sets

Prime Shoulder Press β€” three sets


Strive Biceps Curls β€” two sets

Cuff Triceps Extension β€” two sets

Seated Cable Curls β€” two sets

Unilateral Overhead Cuff Extensions β€” two sets

Abmat Crunches β€” three sets

Hanging Leg Raises β€” three sets

Hunter does have access to a large private gym and is able to train exactly how he wants to. Unfortunately, Hunter did not win the Olympia title with this plan, however, this did work on his weaknesses compared to 2021, and he claims he was simply off on the day – happens to the best of us.

Hunter Labrada Diet Plan

Some of you may already know that Hunter has a rather odd diet plan. It would appear that Hunter does not have a big appetite, and prefers having some of his six daily meals as liquid – ie, hydrolyzed isolate. This is especially true in the off-season, where his diet plan could mostly consist of Whey Protein powder. For instance, this is what he had to eat per day in a recent off-season:

Meal 1: 500 ml Egg whites 160g Oats 1 tbsp fish oil [P: 77g C: 107g F: 20g]

Meal 2: 75g whey isolate (2.5 scoops) 300g rice [P: 70g C: 87g F: 2g]

Meal 3: 75g whey isolate (2.5 scoops) 100g Karbolyn [P: 63g C: 100g F: 1g]

Meal 4: 8 oz fish/chicken 300g rice [P: 62g C: 85g F: 5g]

Meal 5: Free meal (at least 50g protein and 100g carbs) (this is an estimate) [P: 55g C: 110g F: 35g]

Meal 6: 500ml Egg whites [P: 60g C: 0g F: 0g]

Total Macros: P: 387g C: 489g F: 63g

Total kcals: 4071

In other diet plans, he has been known to enjoy the odd Rice Krispie cereal or Rice Krispies Treat every now and then. No doubt he switches to more complex carbs when getting ready for a show to combat hunger.

Here is a video of Hunter eating an off-season diet of 6500+ calories

That said, Hunter still gets most of his protein from non-meat sources – and THAT’S OKAY! Hunter Labrada’s success speaks for itself. He can call himself Olympia Contender Hunter Labrada – can you do the same?

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Hunter Labrada Bodybuilding Career

  • 2022 IFBB Mr. Olypia – 7th
  • 2021 IFBB Mr. Olympia – 4th
  • 2021 IFBB Chicago Pro – 1st
  • 2020 IFBB Mr. Olympia – 8th
  • 2020 IFBB Tampa Pro – 1st
  • 2018 NPC National Championships (Superheavyweight) – Overall winner and earned Pro Card
  • 2018 NPC Junior USA Championships (Superheavyweight) – Overall winner
  • 2017 NPC Europa Dallas (Superheavyweight) – 1st
  • 2016 NPC San Antonio Extravaganza (Superheavyweight) – 1st
  • 2016 NPC Branch Warren Classic (Heavyweight) – 1st and Overall winner


Hunter is a brilliant bodybuilder and his training plan might seem monotonous, but that is how many people prefer to train. His diet is also quite odd, but it clearly works!

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Daniel Louwrens BSc PT

Daniel Louwrens BSc PT | Writer

Daniel Louwrens is a well-rounded fitness professional with over 10 years of experience in bodybuilding and fitness. He holds a BSc in Chemistry from the University of Western Cape and is a certified International Personal Trainer and Nutritionist. He is also a skilled bodybuilder and head coach for Muscle and Brawn. With his knowledge and expertise, he provides personalized training, nutrition, and recovery guidance to help clients reach their fitness goals.

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