What Does The Jeff Cavaliere Workout Routine Look Like?
Jeff Cavaliere enjoyed watching wrestling and bodybuilders, which might be where his inspiration came from. He’s now one himself, and you can learn how to get a body like his by learning about the Jeff Cavaliere workout routine.
General Information
Jeff was born in 1975 in Connecticut. As a child, he admired figures like Arnold Schwarzenegger. Throughout high school, he was a skinny kid who wanted nothing more than to bulk up. While he was busy playing soccer and baseball, he also began pumping iron at home. His hectic schedule wasn’t what held him back, though. He actually didn’t want to join a gym because of how skinny he was. The approach he took obviously worked out in his favor, considering today, he’s the epitome of a muscular man. And he eventually did start going to the gym.
Not an overnight success
While some people wake up one day with a ton of success from a YouTube channel where they posted their fitness journey without having any real educational background, that’s not Jeff. He worked hard in the gym and behind a school desk to earn his spot as a fitness guru and advisor. Starting in his high school years, he developed a desire to enter a career related to physical fitness. That’s why, he attended the University of Connecticut to earn his bachelor’s degree in physio-neurobiology, which he finished in 1997. He went on to complete his master’s degree in physical therapy. Smart and buff: the perfect combination.
Jeff stands at 5′ 8″ and weighs about 180 pounds. According to the Centers for Disease Control and Prevention (CDC), he classifies as overweight, but as anyway can clearly see, he’s far from it. He’s all muscle, which makes sense why he’s heavier. Despite contrary belief, muscle doesn’t weigh more than fat, as noted by Healthline. Did you ever hear the riddle “Which weighs more: a pound of bricks or a pound of feathers?” Some people get stumped because they think just because bricks are heavier, that a pound of them would weigh more than a pound of feathers.
However, this isn’t the case; they both weigh the same. The same applies to muscle and fat. A pound of muscle and a pound of fat weigh the same. The muscle is less dense, meaning you pack more of it into a smaller space. Through Mr. Cavaliere’s workouts, he aims to maintain a body fat composition of 5.8%. This means that, though he’s at a higher body mass index (BMI) for his height, he’s not technically overweight since his composition is mainly muscle as opposed to fat that’s causing his weight to increase.
Jeff’s Net Worth is Now $8 Million
This gentleman is constantly encouraging people to reach for their dreams. Back in high school when he was scrawny, he would never have pictured himself with his dream physique. Now, it’s no longer just a dream. And besides having a body that many guys are envious of, he has enough money in the bank to strike up some jealousy as well. Jeff has a net worth of $8 million and averages about $550,000 each year.
Initially, he began his journey as a personal trainer and physical therapist. In 2006, he landed his dream job — working as a physical therapist and assistant strength coach for the New York Mets. That wasn’t the end of him mingling with sports stars, either. He later went on to start his own business — The ATHLEAN-X Training System, which is a unique method of training. People may purchase different programs based on their fitness goals, and he also sells supplements. During this time, he worked with Terrell Owens, David Beckham, and David Wright, along with other big names in the sports industry. This led him into becoming a YouTube sensation and a well-respected fitness authority.
What Does Jeff Cavaliere’s Diet Look Like?
From his education, he’s well aware that you must input the right nutrients to obtain your desired weight and reach any bodybuilding goals you have. That’s why he focuses on eating lean proteins, complex carbs, fruits, and vegetables. To keep his metabolism running in hyperdrive, he eats six meals per day as opposed to three. Later in the day, he stops all carbs.
To ensure he receives all the macronutrients his body needs for weightlifting, he regularly consumes protein shakes.
For breakfast, he may eat oatmeal, skimmed milk, a kiwi, and scrambled eggs and salsa. Two hours later, he may have a fruit-rich protein shake. Then, a little over two hours after that he’s eating another meal. And his day continues like that, eating at intervals similar to a newborn baby.
What Does the Jeff Cavaliere Workout Routine Look Like?
Although fueling your body properly matters, you can’t gain any muscle without putting some work into it. Some people are gym rats and spend hours on end in the gym. But that’s not how Jeff rolls. He believes that shorter, more intense workouts are most effective, and this allows him to keep going about his day without the gym consuming his life. That’s why the average workout for Jeff lasts about 45 minutes. Of that time, 15 minutes are dedicated to conditioning. He also has a day he dedicates to conditioning.
You’ll notice that Jeff is an advocate of compound exercises, which include more than one joint and muscle group at a time. He also adds progressive overload to the mix, which means he continuously enhances his workout to build muscle.
Here’s what an average exercise week looks like in the Jeff Cavaliere workout routine:
Monday
If you’re going to mimic his routine, this one is easy to follow. He does three sets of 15 reps of the following chest exercises:
- Weighted dips
- Weighted push-ups
- Band crossover push-ups
- Inclined bench press
- Barbell bench press
- Horizontal cable or band crossover
Tuesday
After chest day, Jeff workouts his back every Tuesday. This is another day that’s easy to remember his routine. For all exercises, he performs three sets of 15 reps, besides warm-up deadlifts. He does 15 reps of these. All other exercises include the following:
- Wide grip pull-ups
- Barbell shrug ladder
- Alternative high cable rope
- Weighted chin-ups
- Barbell dead rows
Wednesday
On Wednesdays, Jeff puts his back, neck, chest, and entire body in it! This is another part of the Jeff Cavaliere workout routine that’s easy to remember. He performs one-minute repetitions of every exercise and performs three sets of each. The exercises performed on this day are:
- Jump squats
- Alternative sprinter lunges
- Bottomed out squats
- Pull-ups
- High squat or low box squat
- Upper body push-ups
- Inverted chin curls
Thursday
Thursday is a day dedicated to conditioning, which is a favorite of Jeff’s. Mr. Cavaliere acknowledges that these exercises burn fat and increase his heart rate.
Conditioning exercises incorporate aspects of physical health like strength training, flexibility, and aerobic exercise. For his conditioning day, he performs physical activities, such as:
- Burpees
- Box jumps
- Kick-throughs
- Mountain climbers
- Split jacks
- Lateral lunges
- Squat jumps
Friday
Friday is another full-body day. His reps and sets are pretty straightforward on this day as well. He performs three sets of 10 reps of the overhead press, weighted chins, and rows. He does eight to 10 repetitions and three sets of the bench press, squats, and deadlifts,
Saturdays and Sundays
The weekend is for rest. It’s a time for Jeff’s muscles to recover from the stress of all the strenuous workouts during the week. It’s also a time for him to spend with his family and possibly check in with a client or two.
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