The Tren Twins have been blowing up over TikTok and YouTube over the past few weeks. Much like another online sensation, Sam Sulek, they are bringing back an older style of YouTube fitness focused on lifting heavy weights and enjoying the gym. The “meathead” mentality if you will.
The thing is, unlike Sam these twins are very outspoken and not afraid to draw all kinds of attention. Perhaps this should have been obvious given their “Tren Twins” mantra. Love them or hate them, they have incredible physiques regardless of their natty status or not. So today, we will be diving into the Tren Twins workout routine.
BONUS: Download The FREE Tren Twins Workout Routine PDF
Tren Twins Backstory
Chris Gaiera and Michael Gaiera better known as the Tren Twins are a pair of fitness influencers that have blown up over the past few months. Formerly football players and high level athletes, the pair fell in love with the gym and chose to pursue a career in fitness.
Not long after, the pair began to garner massive social media attention and following thanks to their incredible physiques and unique video style.
Where are The Tren Twins From?
The Tren Twins are originally from Michigan. Their ethnicity is not clearly stated however it was revealed in a podcast that the twins were adopted.
Trens Twins Stats
How Tall Are The Tren Twins?
The Tren Twins are both 5’6” tall.
How Much Do The Tren Twins Weight?
The Tren Twins weigh between 225-235 pounds each.
How Old Are The Tren Twins?
The Tren Twins were born on April 22, 2001 and are currently 22 years old.
Tren Twins Physique
Despite their smaller statures, both of the twins boast incredible physiques. Notably, their arms and chests are strong points.
Tren Twins Before And After
The twins were always great athletes and you can see the genetic potential early. However, it is clear that once they started taking the gym seriously and began to “supplement” that they blew up in size.
Tren Twins Workout Routine
Apart from their physiques, what has also gained fame is their crazy workout routines. In fact, the genre of “Trying The Trens Twins Routine” has become a common video on social media as people take on the challenge of Twin’s routine.
Clearly, in comparison to other workout routines, the Twins prefer a higher volume training style and follow a traditional bodybuilding workout split where they workout 5 days a week and rest on Sunday/Tuesday. Here is the full workout routine.
LAST CHANCE: Download The FREE Tren Twins Workout Routine PDF
Monday (Back & Biceps)
| Exercise Name | Sets x Reps | Rest Time |
|---|---|---|
| Pull-Up | 3×8 | 120s |
| Cable Lat Pulldown (Wide Grip) | 3×8 | 120s |
| Cable Rope Deltoid Row | 3×8 | 240s |
| Machine T-Bar Row (Reverse Grip) | 3×8 | 60s |
| Barbell Curl | 4×8 | 300s |
| Dumbbell Alternating Hammer Curl | 3×8 | 120s |
| Barbell Preacher Curl | 2×8 | 60s |
| Dumbbell Shoulder Shrug | 3×8 | 120s |
| Chin-Up | 2×8 | 60s |
Wednesday (Chest, Shoulders, & Triceps)
| Exercise Name | Sets x Reps | Rest Time |
|---|---|---|
| Barbell Bench Press | 4×8 | 600s |
| Smith Machine Incline Bench Press | 3×8 | 60s |
| Dumbbell Incline Bench Press | 3×8 | 60s |
| Cable Upper Chest Crossover | 3×8 | 60s |
| Machine Shoulder Press | 3×8 | 60s |
| Dumbbell Lateral Raise | 3×8 | 60s |
| Tricep Pushdown V Bar | 3×8 | 60s |
| Barbell Skull Crusher (Reverse Grip) | 2×8 | 60s |
| Barbell Bench Press (Close Grip) | 2×8 | 60s |
Thursday (Legs)
| Exercise Name | Sets x Reps | Rest Time |
|---|---|---|
| Barbell Squat | 5×8 | 600s |
| Hack Squat | 3×8 | 180s |
| Machine Leg Curl | 4×8 | 180s |
| Machine Leg Extension | 3×8 | 180s |
| Machine Seated Calf Raise | 3×8 | 120s |
Friday (Arms)
| Exercise Name | Sets x Reps | Rest Time |
|---|---|---|
| Barbell Curl | 4×8 | 60s |
| Dumbbell Alternating Hammer Curl | 3×8 | 60s |
| Barbell Skull Crusher (Reverse Grip) | 3×8 | 60s |
| EZ Bar Curl | 3×8 | 60s |
| Tricep Pushdown V Bar | 3×8 | 60s |
| Cable One-Arm Bicep Curl | 3×8 | 60s |
| Barbell Bench Press (Close Grip) | 3×8 | 60s |
| Barbell Preacher Curl | 3×8 | 60s |
| Cable Rope Tricep Pushdown | 3×8 | 60s |
| EZ Bar Curl (Reverse Grip) | 3×8 | 60s |
| Dumbbell Shoulder Shrug | 3×8 | 60s |
Saturday (Chest)
| Exercise Name | Sets x Reps | Rest Time |
|---|---|---|
| Barbell Bench Press | 4×8 | 60s |
| Smith Machine Incline Bench Press | 3×8 | 60s |
| Dumbbell Bench Press (Palms in) | 3×8 | 60s |
| Dumbbell Fly | 3×8 | 60s |
| Machine Dip | 3×8 | 60s |
Tren Twins Diet
The Tren Twins diet depends on what their current goal is whether that be bulking or cutting down. However, they recently consume as many as 3,000 calories a day on their bulk. Which may not sound like a ton compared to other fitness personas, but you have to keep in mind that the Twins are not that tall.
Additionally, the Twins tend to keep a fairly clean diet to avoid excess fat gain. Even in their bulking videos they can be seen sticking to clean food choices such as steak, protein pancakes, yogurt, milk, etc.
Tren Twins Supplements Of Choice
The Tren Twins were previously sponsored by Gorilla Mind but switched are now endorsed by Huge Supplements. In their videos, you can often see them using their branded pre-workout, protein powder, and amino acids.
Are The Tren Twins Natty?
The Tren Twins are not natural and are not apologetic about it. Although they admit to steroid use, they deny that they have ever taken Trenbolone.
Bottom Line
The Tren Twins have incredible physiques and it is easy to see why they blew up so quickly on social media. The current yearning for a return to traditional lifting and gym bro culture is clear with characters such as them or Anatoly becoming so popular. Be sure to try their workout routine, it will work for you even if you are natty.
FAQs
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Daniel Mesa, CPT, is a trusted fitness expert and founder of FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.