Dylan McKenna Workout Routine and Diet Plan – Revealed

  • By: jacob foxx
  • Date: March 7, 2023
Dylan McKenna Workout Routine and Diet Plan

Dylan McKenna is a great example of how hard work and dedication can help you reach a goal that may seem impossible.

What started as an attempt to improve his sports performance has turned him into a hugely popular fitness model and sponsored athlete.

People all over the world have been motivated to reach their own goals by the way he looks. This is because he built muscle and lost fat at the same time.

And now Dylan uses his success to help others do the same through social media outlets, where he offers guidance, advice, and overviews of his workout routines aimed at gaining strength and hypertrophy.

Dylan McKenna’s Workout Principles

For intermediate and advanced lifters focused on boosting their strength, Dylan McKenna’s workout program is a great option.

It emphasizes compound movements to maximize progression, while at the same time increasing overall muscular size with well-structured, high-volume exercises.

Those who have achieved a 200-pound bench press, a 400 lbs deadlift, and a 300 lbs squat will find success with this program; it is an excellent blend of strength and size for those looking for maximum results.

Dylan McKenna Workout Routine

Dylan McKenna Workout Routine

Dylan McKenna has started a muscle-building plan that focuses on high-intensity workouts with good rest periods in between.

He works out each major muscle group twice a week and leaves 1-2 reps in the tank when doing compound moves like squats, deadlifts, bench presses, close-grip bench presses, and overhead presses.

Most programs run for nine weeks straight, but he chooses to do his PPL workout program in four-week chunks, with a week off in between.

During this rest week, he trains every other day at reduced weights apart from his squat, bench, and deadlift exercises, which are kept up to around 60% of his 1RM with 3 sets of 3 reps for improvement.

Also, he can choose to work on smaller muscle groups, like the biceps and triceps, or pay more attention to muscles that aren’t getting enough work if they need more work without going overboard with heavy loads during the deloading period.


  • Squats: 3 sets of 10 reps
  • Deadlifts: 3 sets of 5 reps
  • Lunges: 2 sets of 8 reps (each leg)
  • Leg Press: 4 sets of 12 reps
  • Step Ups: 2 sets of 8 reps (each leg)
  • Glute Bridges: 3 sets of 15 reps

Push (Workout 1)

  • Bench Press: 3 sets of 8 reps
  • Incline Dumbbell Press: 3 sets of 10 reps
  • Wide Grip Pushups: 2 sets of 12 reps
  • Shoulder Press: 4 sets of 8 reps
  • Chest Flys: 3 sets of 15 reps
  • Tricep Extensions: 2 sets of 10 reps
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Pull Day (Workout 1)

  • Bent Over Rows: 3 sets of 8 reps
  • Lat Pulldowns: 2 sets of 12 reps
  • Barbell Curls: 4 sets of 10 reps
  • Reverse Flys: 3 sets of 15 reps
  • Face Pulls: 2 sets of 10 reps
  • Pullups/Chinups: 3 Sets to Failure

Push Day (Workout 2)

  • Bench Press: 3 sets, 10 repetitions
  • Barbell Overhead Press: 3 sets, 10 Reps
  • Weighted Dips: 3 sets, 10 repetitions
  • Side Lateral Raise: 3 sets, 10 repetitions
  • Cable Fly: 3 sets, 12 Reps

Pull Day (Workout 2)

  • Deficit Deadlift: 3 sets of 10, 8, and 6 repetitions
  • Dumbbell Row: 3 sets of 10, 8, 6 repetitions
  • T-bar Row: 3 sets of 8-10 repetitions
  • Chin-Up: 3 sets of 10 repetitions
  • Alternate Dumbbell Curls: 3 sets of 8 repetitions
  • Hammer Curls: 3 sets of 16 repetitions

Dylan McKenna’s Diet Plan

Dylan has taken an approach to food that shows an impressive level of efficacy and self-discipline.

His 3,500-calorie daily diet, which includes three meals and a protein shake after his morning workouts, shows how much he cares about what he eats.

Dylan is also making great progress toward his diet goals by following the macro-based IIFYM diet guidelines and keeping track of his macronutrients.

Overall, Dylan is doing a great job of taking care of his diet and setting himself up for success in the future.

Sample meal plans for Dylan McKenna’s diet plan


Dylan McKenna starts the day with a protein shake that has two servings of oats and whey protein isolate. He then has two whole eggs and a piece of whole-grain toast with almond butter. To finish it off, Dylan has a cup of Greek yogurt mixed with blueberries and chia seeds.


Dylan likes to keep his lunches light and nutritious. He’ll usually have a salad with grilled chicken, some walnuts, and a vinaigrette dressing. For carbs, Dylan eats some quinoa or brown rice.


For dinner, Dylan goes for something high in protein, such as grilled salmon or steak. He’ll either have a large salad with some avocado and olive oil or roasted vegetables like broccoli, Brussels sprouts, and sweet potatoes.


Dylan will snack on protein-rich foods such as almonds, walnuts, Greek yogurt, cottage cheese, and nut butter. He also likes to eat dark chocolate and fruit.

Dylan McKenna’s Supplements & Recommendations

Dylan has an impressive dedication to fitness, and his approach stands out in the way that he chooses to fuel his body.

Instead of relying only on supplements for nutrition, he turns to whole foods as his primary source of nutrition.

On top of this, he uses whey protein powder post-workout, along with 20–30 grams of carbohydrates for glycogen replenishment.

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Before a workout, Dylan uses a pre-workout supplement, which contains components such as caffeine, citrulline, beta-alanine, BCAAs, and creatine all common ingredients in pre-workout supplements.

Together, this comprehensive approach gives him the energy and fuel he needs to perform at the highest level possible.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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