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 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.
| Age | 30 Years Old |
| DOB | Mar 17, 1992 |
| Bodybuilding Category / Sport | Men’s Open Bodybuilding |
| Height | 5’9” |
| Weight | 230 – 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 — two sets
Unilateral Nautilus Pulldown — two sets
Arsenal T-Bar Row — two sets
Prime Row — two sets
Rear Delt Flye — two sets
Push A
Cable Flye — two sets
Prime Incline Press — three sets
Prime Shoulder Press — three sets
Supported Y-Raise — two sets
Arms
Dumbbell Preacher Curls — two sets
Cuff Triceps Extension — two sets
Supported Step-Forward Cable Curls — two sets
Seated Overhead Extensions — two sets
Abmat Crunches — three sets
Hanging Leg Raises — three sets
Legs
Standing Calf Raises — two sets (2nd is a drop set)
Seated Calf Raises — one set
Seated Hamstring Curl — two sets
Banded Hack Squat — one set
Unilateral Hip Press — one set
Leg Extensions — one set
Adductors — one set
Off Day
Pull B
Unilateral Supported Straight Arm Row — two sets
Unilateral Cable Pulldown (lat focus) — two sets
Unilateral Rogers 3-Way Row — two sets
Arsenal T-Bar — two sets
Prime Row — two sets
Rear Delt Flye — two sets
Push B
Pec Deck Flye — two sets
Reverse Band Smith Machine Incline Press — three sets
Supported Y-Raise — two sets
Prime Shoulder Press — three sets
Arms
Strive Biceps Curls — two sets
Cuff Triceps Extension — two sets
Seated Cable Curls — two sets
Unilateral Overhead Cuff Extensions — two sets
Abmat Crunches — three sets
Hanging Leg Raises — 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.
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
Conclusion
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!
