Vegan Exercise


These workouts are tailored specifically for vegans as our diets are different from the omnivores. There are plenty of exercise routines available out there, but keep in mind many of them are for folks who consume 'things' we don't.


For these workout routines no specific weight has been suggested as it is expected to be tailored to the individual's strength and fitness level.


Pyramid means the weight should be increased for a few sets and decreased for the remaining sets.
Moderate means the weight is not your maximum load nor your minimum.
Heavy means as heavy as possible to complete the required sets and reps.
Drop Sets means you work each set to failure before dropping/reducing the weight. You continue without stopping until all required reps are completed. A weight should be chosen such that each set is somewhat difficult to complete.
Staggered Volume Training (SVT) means you alternate between exercises for two or more muscle groups. Ex. one set of bicep curls and then one set of rope pushdowns for triceps without taking a break. Each workout should last between 30 - 40 minutes for two muscle groups.
Interval Training means you alternate between high and low intensity training. Ex. sprint for 30 seconds then walk for 1 minute, sprint for 30 seconds then walk for 1 minute, etc. You'll need to start out slow, giving yourself time to build your stamina so you can eventually do a 30 minute routine with 30 seconds high followed by 30 seconds low.


Our Exercise Regimen

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  • Workout Programs
    • Off Season
      • Day 1
        • Legs Extensions - 4 sets x 10 reps (pyramid)
        • Hack Squats, Smith Machine or Barbell Squats - 4 sets x 10 (pyramid)
        • Leg Press - 3-4 sets x 10 reps (pyramid)
        • Stiff Leg Dead-lifts 3 sets x 10 reps (moderate)
        • Seated or Standing Leg Curls - 4 sets x 10 reps (pyramid)
      • Day 2
        • Cable Crossover - 4 sets x 10 reps (pyramid)
        • Flat Bench Barbell Chest Press - 4 sets x 10 (pyramid)
        • Incline Barbell Chest Press or Machine 3 sets x 10 reps (pyramid)
        • Decline Dumbbell or Barbell Chest Press 3 sets x 10 reps (pyramid)

        • Seated Calf Raises - 4 sets x 12-15 reps (heavy)
        • Standing Calf Raises - 4 sets x 10 reps (pyramid)
        • Donkey Calf Raises - 3 sets x 10-12 reps (heavy)
      • Day 3
        • Rest or 20 minute light cardiovascular workout
      • Day 4
        • Pull-ups - 3 sets x 10 reps (body weight)
        • Cable pulldown to front - 4 sets x 10 (pyramid)
        • Cable rows or T-bar rows 3 sets x 10 reps (heavy)

        • Standing Barbell Bicep curls - 4 sets x 10 reps (pyramid)
        • EZ-Curl Bar - 3 sets x 10 reps (pyramid)
        • Alternating Dumbbell curls - 3 sets x 10-12 reps (pyramid)
      • Day 5
        • Lateral Shoulder Raises - 4 sets x 10 reps (pyramid)
        • Seated Dumbbell or Barbell Shoulder Press - 3 sets x 10 (pyramid)
        • Crossover Cable Extensions - 3 sets x 10 reps (pyramid)

        • Nose breaker with EZ-Bar - 4 sets x 10 reps (moderate)
        • Rope Tricep Extension - 4 sets x 12 reps (pyramid)
        • Dips or Close hands pushups - 4 set x 15 reps (body weight)
      • Day 6
        • Rest or 20 minute light cardiovascular workout
      • Day 7
        • Rest
    • High Intensity Training
      • Drop Sets
        • Leg Extensions - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Seated Leg Curls - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Cable Bicep Curl - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Cable Tricep Extension - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Standing Calf Raises - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Cable Crossover for chest - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Cable Crossover for shoulders - 10x9x8x7x6x5x4x3x2x1 (moderate)
        • Lat Pulldown to the front - 10x8x6x4x2 (moderate)
        • Cable Row for Lats - 10x8x6x4x2 (moderate)
      • Staggered Volume Training (SVT)
        • Biceps and Triceps
        • Chest and Calves
        • Quads and Hamstrings
        • Back and Shoulders
      • Interval Training
        • Outdoor or Treadmill runs - 10 - 30 minutes
        • Stationary or Road/Mountain Bike - 10 - 30 minutes/li>
        • Rower - 10 - 30 minutes
  • Individual Body Parts
    • Biceps
      • Dumbells
        • Alternating Bicep Curls (standing or seated) - 3-4 sets x 10 reps (heavy)
        • Incline Bicep Curls - 3 sets x 10 reps (moderate)
        • Alternating Hammer Curls - 3 sets x 10 reps (moderate)
        • Concentration Curls - 3 sets x 10 reps (moderate)
        • One Arm Preacher Curls - 3 sets x 10 reps (moderate)
      • Barbells
        • Standing Barbell Curls - 3-4 sets x 10 reps (heavy)
        • 21s - x7 from start to parallel, x7 from parallel to end, x7 full curl - 3 sets (light weight)
      • EZ-Bar
        • Preacher Curls - 3 sets x 10 reps (heavy)
        • Standing EZ-Bar Curls - 3 sets x 10 reps (heavy)
        • Reverse EZ-Bar Curls - 3 sets x 10 reps (moderate)
      • Machines
        • Preacher Curls - 3 sets x 10-12 reps (heavy)
        • Standing Cable Curls - 3-4 sets x 10 reps (heavy)
        • Two Arm Upper Cable Curls - 3 sets x 10 reps (light to moderate)
    • Triceps
      • Dumbells
        • Seated Overhead Dumbell Extension - 3-4 sets x 10 reps (heavy)
        • Dumbell Kickbacks - 3 sets x 10 reps (light weight)
      • Barbells
        • Nose Breakers - 3 sets x 10 reps (moderate)
        • Close Grip Bench Press - 3 sets x 10 reps (moderate)
      • EZ-Bar Bar
        • Nose Breakers - 3 sets x 10 reps (moderate)
      • Machines
        • Single Cable Pulldowns - 3 sets x 10 reps (moderate)
        • Single Cable Pushdowns - 3 sets x 10 reps (moderate)
        • Rope Pushdowns - 3-4 sets x 10 reps (heavy)
    • Chest
      • Dumbells
        • Flat Bench Chest Press - 3-4 sets x 10 reps (heavy)
        • Incline Bench Chest Press - 3 sets x 10 reps (heavy)
        • Decline Bench Chest Press - 3 sets x 10 reps (heavy)
        • Flat Bench Dumbell Flyes - 3 sets x 10 reps (moderate)
      • Barbells
        • Flat Bench Chest Press - 3-4 sets x 10 reps (heavy)
        • Incline Bench Chest Press - 3 sets x 10 reps (heavy)
        • Decline Bench Chest Press - 3 sets x 10 reps (heavy)
      • Machines
        • Incline Machine Chest Press - 3 sets x 10-12 reps (heavy)
        • Decline Machine Chest Press - 3 sets x 10 reps (heavy)
        • Machine Chest Press - 3-4 sets x 10 reps (heavy)
        • Cable Crossover - 3 sets x 10 reps (moderate)
        • Lower Cable Crossover - 3 sets x 10 reps (light - moderate)
        • Machine Flyes - 3 sets x 10 reps (moderate)
    • Shoulders
      • Dumbells
        • Seated Dumbell Press - 3 sets x 10 reps (heavy)
        • Standing Lateral Raises - 3 sets x 10 reps (moderate)
        • Rear Dumbell Raises - 3 sets x 10 reps (light weight)
        • Front Dumbell Raises - 3 sets x 10 reps (moderate)
      • Barbells
        • Barbell Upright Rows - 3 sets x 10 reps (moderate)
        • Front Military Press - 3 sets x 8-10 reps (heavy)
        • Rear Military Press - 3 sets x 8-10 reps (heavy w)
      • EZ-Bar
        • EZ-Bar Upright Rows - 3 sets x 10 reps (moderate)
      • Machines
        • Cable Lateral Raises - 3 sets x 10-12 reps (light-moderate)
        • Cable Front Raises - 3 sets x 10 reps (light-moderate)
        • Machine Military Press - 3 sets x 10 reps (heavy)
        • Rear Deltoid Machine - 3 sets x 10 reps (moderate)
    • Back
      • Dumbells
        • One Arm Dumbell Rows - 3 sets x 10 reps (heavy)
      • Barbells
        • Bent-over Barbell Rows - 3 sets x 10 reps (heavy)
        • T-Rows - 3 sets x 10 reps (heavy)
      • Machines
        • Rear Lateral Pulldowns - 3 sets x 10-12 reps (heavy)
        • Front Lateral Pulldowns - 3 sets x 10-12 reps (heavy)
        • Cable Rows - 3-4 sets x 10 reps (moderate)
        • Hammer Strength Pulldowns - 3 sets x 10 reps (heavy)
        • Hammer Strength Rows - 3 sets x 10 reps (heavy)
    • Quadriceps
      • Dumbells
        • Walking Lunges - 3 sets x 10 reps (moderate)
      • Barbells
        • Squats - 3 sets x 10 reps (heavy)
        • Lunges - 3 sets x 10 reps (moderate)
      • Machines
        • Leg Press - 3 sets x 10-12 reps (heavy)
        • Hack Squats - 3 sets x 10 reps (heavy)
        • Smith Machine Squats - 3-4 sets x 10 reps (heavy)
        • Leg Extensions - 4 sets x 10 reps (moderate)
    • Hamstrings
      • Dumbells
        • Walking Lunges - 3 sets x 10 reps (moderate)
        • Stiff Leg Dead Lift - 3 sets x 10 reps (moderate)
      • Barbells
        • Stiff Leg Dead Lift - 3 sets x 10 reps (moderate)
        • Lunges - 3 sets x 10 reps (moderate)
      • Machines
        • Leg Curls - 3-4 sets x 10 reps (moderate)
    • Calves
      • Machines
        • Standing Calf Raises - 3-4 sets x 15 reps (heavy)
        • Seated Calf Raises - 3-4 sets x 15 reps (heavy)
        • Donkey Calf Raises - 3-4 sets x 15 reps (heavy)
    • Abdominal
      • Machines
        • Cable Crunches - 2 sets x 25 reps (light)
        • Standing Cable Oblique Crunches - 2 sets x 25 reps (light)
      • Other
        • Crunches - 4 sets x 15 reps
        • Crunches with Leg Up - 3 sets x 15 reps
        • Crossover Crunches - 3-4 sets x 12 reps
        • Hip Thrusts - 3 sets x 15 reps
        • Knee Ups - 3 sets x 15 reps