Alex Hormozi Workout and Diet
Entrepreneur
Alex Hormozi was born in Towson, Maryland. He is a first generation Iranian-American. Hormozi graduated from Vanderbilt in just 3 years with a degree in Human & Organizational Development. His first job after college was at a boutique strategy firm. In 2013, Hormozi opened his first gym, which he scaled to 6 locations in just 3 years. He did the same to 32 other brick-and-mortar businesses and then began licensing his business model, and by age 32 Hormozi was worth $100 million. Other companies he has created include the supplement brand Prestige Labs and the software company A.L.A.N. Hormozi’s brand Acquisition invests in other businesses. He also hosts a podcast called The Game Changer and posts videos on YouTube offering tips on a wide range of topics from fitness to business. Hormozi is also a published author. He created a self-named charity that is focused on improving access to quality education around the world. Hormozi is married and his wife Leila is his business partner. He has millions of followers on social media. Hormozi is 5 feet, 9 inches tall and weighs about 195 lbs.
Jump To:
Alex Hormozi’s Diet
Diet Summary
Hormozi is all about educating people, and that includes when it comes to nutrition, in particular, bulking. He managed to gain 35 lbs in just 6 weeks through an intense program of diet and exercise. Naturally an ectomorph, he says it is easy for him to gain weight, but he has trained others using his methods and they were able to make similar gains completely naturally. The diet involves eating a lot of carbs: 800g per day, along with 300g protein and 50g fat. A strong stomach is needed, and water is also essential. He also supplements with creatine, BCAAs, citrulline, dextrose, and whey.
Estimated Macros
Medium Protein
Low Fat
High Carb
Diet Details
K.I.S.S. Plan
For Hormozi’s Gearless Gains diet, he ate essentially the same thing every day: 2/3 box of mini wheats with a 1/2 gallon of milk; a box of pasta with half a jar of no-fat sauce; a Chipotle bowl with triple rice, double beans, a four tortilla and a serving of sour cream; and a protein shake made with half a carton of egg whites, a scoop of whey protein, and then enough oats and honey to reach his goal of 800 carbs per day.
The Carb Effect
Hormozi says that carbs are the key to making gains, but that some people will need to drop it down to 600 g per day to make the diet manageable. Side effects include 4-5 bowel movements a day, constant sweating, and nausea due to force feeding.
Real Results
The diet isn’t enjoyable, but Hormozi was able to replicate results with several people, although he himself made the most gains. He gained a lot of muscle but also some fat, about 2%. But that isn’t a given; other trainees actually got leaner.
What to Eat
- Mini wheats
- Skim milk
- Pasta
- No-fat tomato sauce
- Beans
- Rice
- Sour cream
- Flour tortillas
- Whey protein
- Oatmeal
- Honey
- Supplements
- Decaf coffee
- Water
What to Avoid
- Not eating enough
- Fatty foods
- Fried foods
- Processed foods
- Junk food
- Steroids
Hormozi on his regular diet
‘For 20 years I have never skipped dessert and I’ve been able to maintain a 6-pack for that entire period of time.’
Hormozi on his cereal intake
‘The amount of cereal I got down each day was determined by when I started gagging.’
Hormozi on mini wheats
‘No, I’m not sponsored by Mini Wheats. But after this, I should be.’
Hormozi on his Gearless Gains diet
‘I am…not saying this is sustainable; I am just saying it worked for the brief 6-week stint.’
Alex Hormozi’s Workout Routine
Workout Routine
Genetics Matter
Hormozi is the first to admit that he makes gains easily because his genetics allow it.
Testing Limits
Hormozi wanted to prove to himself that he could make changes rapidly, which is why he did his 6-week Gearless Gains test.
Short Bursts
Hormozi says most of his growth has taken place in short bursts rather than over prolonged periods.
Mega Daily Dose
To make his Gearless Gains, Hormozi went from doing 1 60-session per week to 6 3-hour sessions per week.
Super Split
Hormozi’s Gearless Gains plan involves spending 3 hours at the gym, broken into 2 sessions, following a 3 days on, 1 day off schedule for 42 days.
Escalating Density Training
Hormozi uses EDT which means alternating between 2 exercises for a given amount of time. You can either increase your load over the same time or decrease your work time while keeping the load the same. Either results in efficient gains.
Exercise Style
An Alex Hormozi Routine
Day 1 AM
- Barbell bench press: 7 reps x 5-7 sets
- Banded leg press: 25 reps x 7 sets
Each new 3 day cycle, increase barbell bench 5-10 lbs & leg press by 50 lbs
Day 1 PM
- Incline dumbbell bench press: 8-12 reps x 5 sets
- Incline dumbbell fly: 20 reps x 5 sets
- Single-arm dumbbell row: 15-20 reps x 4 sets
- Chin-up: 4 sets to failure
- Lat pulldown: 10 reps x 7 sets
Day 2 AM
- Barbell bench press: 7 reps x 5-7 sets
- Banded leg press: 25 reps x 7 sets
Day 2 PM
- Barbell back squat: 20 reps x 3 sets x once every other cycle (once/week)
- Leg extension: 150 (min)
- Barbell shrug w/ straps (due to high weight x high rep): 25-75 reps x 4-5 sets
Day 3 AM
- Barbell bench press: 7 reps x 5-7 sets
- Banded leg press: 25 reps x 7 sets
Day 3 PM
- A1 Seated Alternating dumbbell curl: 15 min EDT x 4 sets
- A2 Triceps rope extension: 15 min EDT x 4 sets
- B1 Band-resisted partial curl: 15 min EDT x 4 sets
- B2 Triceps band pushdown: 15 mind EDT x 4 sets
- Dumbbell lateral raise: 150 total over 5-6 sets
- Arm circles w/ 5 lb. plate: 100
- C1 Leg press calf raise: 15 min x 10 reps x superset with
- C2 Seated calf raise: 15 min x 10 reps
Hormozi on his Gearless Gains training program
‘We trained the same lifts with incredibly high volume almost every day of the week, and we forced our bodies to deal with it.’
Hormozi on the downside of his program
‘I’m not going to lie. The first 10 days of this program were soul wrenching.’
Hormozi on the upside of his Gearless Gains plan
‘Our bodies were growing before our very eyes.’
Alex Hormozi’s Supplements
Creatine
As part of his Gearless Gains diet, Hormozi took 5g of creatine daily. Creatine builds muscle, boosts energy, and improves gym performance.
Citrulline
Hormozi also took 6g citrulline malate, an amino acid which also improves exercise performance, heart health, and healing.
BCAAs
Hormozi took BCAAs for his pre-workout. BCAAs are proven to grow muscle while reducing muscle soreness and fatigue. He would take 10g per workout.
Dextrose
Hormozi would take a heavy dose of dextrose post-workout, about 120g. He says there is no evidence that this works, but it was an easy way for him to get more carbs in.
Whey Protein
Hormozi also used whey protein as part of his workout. Whey protein is shown to grow muscle, and is especially beneficial to take after a workout not only to make gains but also to reduce fatigue after an intense gym session.
Alex Hormozi’s Lifestyle
Maximize Your Routine
Hormozi gets up most days between 6-7 am. After coffee, he goes straight into a 1-2 hour work block (aka Power Hour). He incorporates movement into his days, taking walking meetings when possible. In the evening, he tries to avoid work to enjoy family time. At the end of the day, he does a reflection to see where he needs to improve.
Life Hacks
Hormozi doesn’t check social media first thing; he looks at his bank account. He also puts out his lunch food near where he’s working and stores his supplements next to his desk for easy access and to create good habits.
Approval Seeking
Hormozi spent most of his youth trying to please his father. But in his early 20s, he decided he did not care for the traditional path to success, and went his own way, but the uncertainty and stress led to heavy drinking and even suicidal thoughts.
Lucky Break
Hormozi’s first client sought him out, looking to expand his gym using Hormozi’s techniques. Hormozi just wanted to get the guy off the phone so he came up the biggest number he could think of: $6,000. Instead of turning him off, the guy agreed on the spot.
Have Faith
Hormozi started off very modestly, but he stuck to his goals and always worked on improving himself. By age 32, his net worth was $100 million.
High Tech Blog
Hormozi is a busy guy who wants to get his thoughts out to as many people as possible His blog is written by AI and automation.
A Great Partnership
Hormozi initially told his future wife that while things may not work out romantically, they were great business partners and could make a lot of money together. Happily, both relationships flourished.
Wife Knows Best
Hormozi says the biggest thing he learned from his wife was to celebrate employees who leave for new opportunities, even when those people were valuable to the company, because they often send more business his way.
Hormozi on the great fitness debate
‘I avoid getting involved in fitness debates; I focus on what delivers results and sustains my lifestyle as an entrepreneur.’
Hormozi on launching vs running businesses
‘I really didn’t care as much about running them afterward…I just liked the launches.’
Hormozi on earning more $$
‘Position yourself not just based on what you’ve done, but what you can do.’
Hormozi on success
‘Focus on getting better at what you’re doing, and that will carry you through.’
Hormozi on his speciality
‘I crossed $100 in net worth by age 32 because I know how to grow companies.’
Recommended Products
Prestige Labs Supplements
Dumbbells
Barbells
Weight Plates
Bench
Resistance Bands
