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Daniel Mesa

Tren Twins Workout Routine & Diet

tren twins workout routine

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

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 NameSets x RepsRest Time
Cable Lat Pulldown (Wide Grip)3×8120s
Cable Rope Deltoid Row3×8240s
Machine T-Bar Row (Reverse Grip)3×860s
Barbell Curl4×8300s
Dumbbell Alternating Hammer Curl3×8120s
Barbell Preacher Curl2×860s
Dumbbell Shoulder Shrug3×8120s

Wednesday (Chest, Shoulders, & Triceps)

Exercise NameSets x RepsRest Time
Barbell Bench Press4×8600s
Smith Machine Incline Bench Press3×860s
Dumbbell Incline Bench Press3×860s
Cable Upper Chest Crossover3×860s
Machine Shoulder Press3×860s
Dumbbell Lateral Raise3×860s
Tricep Pushdown V Bar3×860s
Barbell Skull Crusher (Reverse Grip)2×860s
Barbell Bench Press (Close Grip)2×860s

Thursday (Legs)

Exercise NameSets x RepsRest Time
Barbell Squat5×8600s
Hack Squat3×8180s
Machine Leg Curl4×8180s
Machine Leg Extension3×8180s
Machine Seated Calf Raise3×8120s

Friday (Arms)

Exercise NameSets x RepsRest Time
Barbell Curl4×860s
Dumbbell Alternating Hammer Curl3×860s
Barbell Skull Crusher (Reverse Grip)3×860s
EZ Bar Curl3×860s
Tricep Pushdown V Bar3×860s
Cable One-Arm Bicep Curl3×860s
Barbell Bench Press (Close Grip)3×860s
Barbell Preacher Curl3×860s
Cable Rope Tricep Pushdown3×860s
EZ Bar Curl (Reverse Grip)3×860s
Dumbbell Shoulder Shrug3×860s

Saturday (Chest)

Exercise NameSets x RepsRest Time
Barbell Bench Press4×860s
Smith Machine Incline Bench Press3×860s
Dumbbell Bench Press (Palms in)3×860s
Dumbbell Fly3×860s
Machine Dip3×860s

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

tren twins supplements

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.


What are the Tren Twins real names?

Christian and Michael Gairea

What is the tren twins age?

The Tren Twins are currently 22 years old.