Tristyn Lee Workout Routine

Tristyn Lee is a Canadian bodybuilder, fitness athlete, and social media star who has gained a lot of attention and a huge following by sharing his impressive build through videos and photos on various social networking sites. 

At such a young age, Lee has already achieved an enviable physique that many other bodybuilders aspire of attaining. In fact, he is one of the youngest bodybuilders in the field yet with one of the most solid amounts of muscle mass. He has been even referred to as the “most ripped teenager on the planet”. 

If you’re interested in knowing how he was able to achieve his world-class physique, keep reading! In this article, you’ll find out what Tristyn Lee workout routine looks like, his diet, and the supplements he uses. 

So, without further ado, let’s begin! 

Tristyn Lee Current Body Stats

  • Age: 19 years
  • Height: 160 cm (5’3″) or 1.60 m
  • Weight: 58 kg or 128 lbs
  • Birthdate: August 20, 2002

Tristyn Lee’s Workout Routine Overview

Tristyn used to go to the gym twice a day, but school takes up so much of his time now that he can only make it there once a day. At present, Lee trains once a day by focusing on one muscle group at a time. His workout includes Chest, Shoulder, Back, Biceps, Leg, and Arm.

In addition to his lifting sessions, Tristyn plays soccer three times per week and does cardio. He also ensures to dedicate HIIT training at least once per week. 

Here are some of the exercises Tristyn Lee does in her workout routine:

Tristyn Lee’s Leg Routine

Though Lee considers leg workouts his least favorite exercise, he makes sure to do it as he loves its result. Focusing on form during exercises is crucial to avoid injury and target muscles effectively.

ExercisesSet x Reps
Leg extensions8-12 reps x 3-4 sets
Leg press8-12 reps x 3-4 sets
Barbell squat8-12 reps x 3-4 sets
Standing cable hamstring curl12-15 reps x 3 sets

[Related: Dumbbell Leg Exercises

Tristyn Lee’s Arm Routine

ExercisesSet x Reps
Hammer Curls8-12 reps x 3-4 sets
Close-Grip Bench Press8-12 reps x 3-4 sets
Cable Triceps Extensions8-12 reps x 3-4 sets
Dumbbell Triceps Extensions8-12 reps x 3-4 sets
Barbell Biceps Curls8-12 reps x 3-4 sets

Tristyn Lee’s Shoulder Workout

To achieve the best results from shoulder training, Tristyn Lee emphasizes the importance of keeping the core tight and braced during each movement. This will also effectively target the muscle group you want to improve. 

ExercisesSet x Reps
Machine Side Lateral Raise8-12 reps x 3-4 sets
Standing Machine Shoulder Press 10-12 reps x 3-4 sets
Seated Dumbbell Shoulder Press10-12 reps x 3-4 sets
Dumbbell Rear Delt Flys8-12 reps x 3-4 sets
Standing Dumbbell Front Raise8-12 reps x 3-4 sets

[Related: Dumbbell Shoulder Exercises

Tristyn Lee’s Back and Biceps Workout

ExercisesSet x Reps
Unilateral High Row 15 to 20 reps x  4 sets
Nautilus Machine Row15 to 20 reps x  4 sets
Machine Low Row15 to 20 reps x  4 sets
Chest Supported Dumbbell Curl15 to 20 reps x  4 sets
Seated Dumbbell Curl15 to 20 reps x  4 sets
Standing Dumbbell Curl 15 to 20 reps x  4 sets
Rope Hammer Curl15 to 20 reps x  4 sets

Tristyn Lee’s Chest Workout

ExercisesSet x Reps
Pec Deck8-12 reps x 3-4 sets
Flat Barbell Bench Press8-12 reps x 3-4 sets
Hammer Strength Chest Press8-12 reps x 3-4 sets
Machine Flat Press8-12 reps x 3-4 sets
Machine Incline Press8-12 reps x 3-4 sets

Tristyn Lee’s HIIT Cardio Workout

One of Lee’s aspirations is to become a professional soccer player when he grows up and he believes that cardio is an important aspect of this sport. Every week, he focuses on one dedicated cardio session that includes kettlebell exercises, Sprints, and Circuit training. 

Circuit training includes burpees, butt kickers, squat jumps, mountain climbers, side lunges, push-ups, walking planks, leg raises among others. He performs 30-45 sec of each of the following and a 1-minute rest in between. 

Kettlebell ExercisesSet x Reps
Single-arm clean  10-15 reps x 3 sets / 1 min. Rest between 
Double arm front swing10-15 reps x 3 sets / 1 min. Rest between 
Goblet squat10-15 reps x 3 sets / 1 min. Rest between 
Single-arm overhead press10-15 reps x 3 sets / 1 min. Rest between 
Reverse lunge10-15 reps x 3 sets / 1 min. Rest between 

Tristyn Lee’s Workout Tips

Always Stay Hydrated/ Warm-up

Before starting a workout regimen, Tristyn Lee recommends drinking lots of water or sports drinks, warm-up before any workout, and cooling down after finishing your exercises by stretching your muscles. This advice will help you stay injury-free and enjoy your exercise routines.

Take Some Rest

Although he trains hard, Tristyn makes sure to take a day of rest every week which is important for muscle recovery. On his rest days, he likes to unwind by doing something unrelated to sports or training. One of his favorite ways to relax is by playing video games with his brothers.

Improve your habit and lifestyle

Aside from exercise and diet, Tristyn lee also knows the importance of getting a good night’s sleep that’s why he makes sure to achieve at least 8 hours every day. He also takes magnesium supplement, a mineral known to promote better quality sleep. 

A good rest is vital not only for physical health but also for mental health. This can improve the way you think, decide, and the ability to learn. It helps the body and mind to recharge.

Tristyn Lee’s Diet Plan And Supplementation

Though not for everyone, Tristyn Lee diet follows a high-fat, low-carbohydrate diet along with a moderate amount of protein. This type of diet is also known as a ketogenic diet wherein the body utilizes fat rather than carbs for energy. 

“Some people do work better on carbs. But I’m not one of those people. Being a soccer player, I feel extremely lethargic and heavy when I’m running off of carbs.”

Moreover, he always includes fresh vegetables in his meals, as well as meat, fish, eggs, and healthy fats like avocado, olive oil, nuts, or coconut oil. He also makes sure to stay hydrated all the time. 

As for the supplements Tristyn Lee is taking, he mentioned that he tries to keep it down to a minimum and prefers to get his nutrients from the food he eats.

Some supplements he takes include:

  • Protein supplement
  • Pre-workout
  • Glutamine
  • BCAAs
  • Post-workout
  • Magnesium 

Take Away

Tristyn Lee, at such a young age, has already achieved a body that many only aspire to have. He proves and shows that by being focused, disciplined, and committed, anyone can achieve great results no matter how young they are. With the right mindset, you can accomplish anything.

A word of encouragement from him: 

“Of course, there’s going to be a concern when you take a big step forward, that’s how the world works. But don’t let that stop you from consistently striving for better.”

For more fitness tips and advice from top celebrities, you might want to read our other reviews at

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Nathan Lloyd, MSc

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