Alex Hormozi Workout: Bodybuilding Routine [2024]

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Alex Hormozi’s workout routine consists of a full body, targeted bodybuilding regiment with minimal rest breaks.

Hormozi is an entrepreneur and podcaster known for his fitness philosophy of “maximum muscle, minimum bullshit.”

His training style focuses on full-body workouts done most days of the week.

In this post, we will share Alex Hormozi’s complete workout routine and recommendations based on what he has publically shared.

Let’s get started!

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Nose strips: Breathe Right Nasal Strips
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Alex Hormozi Workout

Alex Hormozi’s routine focuses on full body training, prioritizing weak areas like calves while bringing others to failure.

He manipulates exercises to target muscles from multiple angles, using intensity techniques like drop sets and training partners for motivation.

While the workout may look chaotic to some, Alex has crafted it over the years to perfectly match his goals and needs.

Muscle GroupExercise(s)Reps/Technique
CalvesOver 100 repetitions of calf exercises15-25 reps/set on seated calf raises with heavy weight. Lean forward for deeper stretch.
HamstringsSuperset lying/seated leg curls15-20+ reps/set. Point toes straight, lean forward at hip.
QuadsHeavy leg presses15-20 reps/set. Sit forward to stretch quads more.
DeltsLateral raises, rear delt flyes15-20+ reps/set for lateral raises, with partials post-failure. Aim for strong muscle contraction.
BackRows, pulldowns12-15 reps/set for rows, 8-10 reps/set for pulldowns. Focus on squeeze and contraction.
BicepsStraight sets to failure, drop sets8-12 reps/set, 10 reps per drop on drop sets.
TricepsSkullcrushers, pressdowns8-10 reps/set just short of failure, triple drop sets occasionally.

Related: Bryan Johnson Longevity Workout: Complete Guide


Calves are one of Alex’s self-proclaimed “weak points” that he puts extra effort into developing. As a result, he prioritizes calves by working them first in every training session.

His calf training typically consists of over 100 repetitions to fatigue them as much as possible. Even though this takes time, Alex believes in the extra volume for calf growth.

On seated calf raises specifically, he uses very heavy weight in the 15-25 rep range per set. By leaning forward and arching his back, Alex gets a deeper stretch which helps activate more calf muscle fibers.

“Lock it down as much as hard as you can on your knees like extra there you go. So lean forward and put your chest up see the stretch now leaning forward even more.”

On some sets he points his toes straight forward to eliminate calf involvement. This forces the contractions to come purely from the calf muscles without help from other areas.

Related: Why Does Alex Hormozi Wear Nose Strips?


After blasting calves, Alex shifts his focus to the hamstrings. He often supersets lying or seated leg curls with other movements like extensions.

By pairing exercises this way, he increases the cardio intensity without needing extra standalone cardio.

On leg curl machines, Alex goes for very high reps in the 15-20+ range per set. He focuses on getting a big stretched contraction at the bottom, and emphasizing the squeeze at the top.

On some sets, Alex points his toes straight forward instead of flexed. This removes calf involvement, forcing the hamstrings to work harder through a shorter range of motion.

Alex also leans forward at the hip during leg curls, allowing him to stretch the hamstrings under load for maximum tension:

Proper form is critical, as he avoids using momentum or cheating reps to move more weight. By really focusing on muscle contraction, Alex takes his hamstrings to failure without compromise.


For building his quads, Alex utilizes heavy leg presses for higher rep sets in the 15-20 range.

Going deep and heavy on leg press allows him to put maximum tension on all four quad muscles.

He says the key is sitting forward on the platform:

“So do this right before we start your shoulders like forward not back forward so you where do you want to have them sit as far out as you can”

This shifted foot position stretches the quads more on each rep. Then by getting a full stretch at the bottom of the movement, he activates even more muscle fibers to stimulate growth.

Related: David Goggins Stretching Routine


Since front delts are already well-developed for Alex, he spends most of his shoulder training hitting the side and rear heads.

His go-to exercise is lateral raises, done in very high rep ranges from 15-20+ reps per set. He goes beyond normal failure by continuing to pump out partials even after he can no longer get a full range of motion.

As Alex says:

“This will just bother all the fitness people but I try and do as many perfect reps as I can and then I try and do as many imperfect reps as I can.”

This delayed fatigue training thoroughly burns out the side delts at the end of each set. Then on other moves like rear delt flyes, he focuses on getting a strong muscle contraction on every rep. The result is rounded cap-covering delt development.


Alex focuses a lot of effort on building back thickness. His main focus is maximizing contraction by getting a huge squeeze and peak contraction on exercises like rows.

He stays in the 12-15 rep range for compound rows, sometimes going a bit lighter if he really wants to isolate the back muscles.

On things like pulldowns, Alex goes slightly heavier for 8-10 reps.

In addition to the typical lats and traps focus, he also incorporates rear delts in his back training:

On back exercises like rows, Alex focuses on getting a huge contraction and squeeze on every rep. He trains back from multiple angles, incorporating rear delts and traps as well.

So his back workouts hit the muscles from every possible angle.


To fully fatigue his biceps, Alex relies on straight sets taken to complete failure in the 8-12 rep range.

He trains biceps twice per week, often on back day since those muscles are already warmed up.

One of his favorite biceps techniques is aggressive drop sets:

“big proponent of drop sets, often doing 10 reps per drop.”

By immediately reducing the weight after muscle failure and pumping out additional reps, he brings new biceps fibers into the movement. His training partners like Chris also push him to keep weights heavy and intensity high.


On triceps, Alex selects specific angles that keep constant tension on the muscles. He avoids partial reps and momentum by keeping each rep controlled, despite lifting heavy weights.

His main triceps exercises are skullcrushers and pressdowns done for 8-10 reps just short of failure.

Then occasionally he will do triple drop sets on the final set to completely fatigue all muscle fibers.

Like with biceps, he uses techniques like drop sets and training partners to intensify his triceps work.

So by training intensely to the point of his muscles “pumping up”, Alex grows his triceps to match his big biceps.

Alex Hormozi Shoe Recommendation

Based on Alex’s discussion with Chris Williamson about the extensive testing he does on shoes (40+ pairs), it’s clear that he is very particular about his training footwear.

04/08/2024 05:51 pm GMT

While Alex doesn’t name a specific shoe model, he outlines the key criteria he looks for when selecting gym shoes:

  • Consistent sizing and fit, even across multiple pairs
  • Durable materials that don’t shrink significantly when washed
  • Breathable upper to prevent excessive sweating
  • Flexible enough for mobility but supportive for lifting
  • Non-slip grip that can handle equipment like calf raise machine
  • Professional enough visually to wear into any establishment

Alex emphasizes choosing function over form, so top candidates would be no-frills shoes that get the performance fundamentals right.

Breathable upper, stable platform, and grippy durable sole seem to be his non-negotiables.

Alex Hormozi Workout Training Partner

Having a trusted training partner can help take your workouts to the next level. According to Alex, having someone push you during sets helps increase focus and effort:

“I would say that I far prefer working out with other people whenever I can just because I I train harder I train longer I do more sets I probably do better form um and I and I I just in general work out harder and longer when I have other people around me.”

The key is finding someone reliable who will hold you accountable without distracting too much.

Alex Hormozi's Book
04/05/2024 08:07 pm GMT

Alex also mentions that having a partner means resting less between sets since you alternate.

So grab a gym buddy and up the intensity!

Alex Hormozi Workout Reps

Don’t get stuck always training in the 8-12 rep range.

Alex advocates mixing up the number of reps per set to stimulate all muscle fibers.

On a lateral raise for example, he suggests starting with strict form for 8-10 reps.

But then continuing with looser form partial reps to hit 20+:

“This will just bother all the fitness people but I try and do as many perfect reps as I can and then I try and do as many imperfect reps as I can and people are like isn’t that going to only strengthen a certain range.”

Varying your rep ranges in this way can shock the muscles and lead to more overall growth.

Just don’t sacrifice form at first in order to lift more weight.

Start strict before upping the reps.


How often should I do Alex Hormozi’s full-body workout?

Alex Hormozi recommends doing full-body workouts most days of the week. Adjust frequency based on your recovery and schedule, but aim for at least 4-5 days per week.

Can I target specific muscle groups with this routine?

Yes, while the routine is full-body focused, it includes exercises that target specific muscle groups such as calves, hamstrings, quads, delts, back, biceps, and triceps. Emphasis is on weak points and muscle groups from multiple angles.

What if I don’t have a training partner?

While having a training partner is beneficial for pushing limits and maintaining focus, you can still perform this workout alone. Ensure to maintain intensity and form, possibly using mirrors for feedback and timers to minimize rest periods.

How important is the variation in rep ranges?

Varying rep ranges is crucial for stimulating all muscle fibers and avoiding plateaus. Start with strict form for lower reps, then proceed to higher reps with looser form for extended sets. This approach encourages muscle growth and endurance.

Is this workout suitable for beginners?

This routine, with its focus on full-body workouts, high volume, and intensity techniques, is geared more towards intermediate to advanced individuals. Beginners may need to modify the volume, intensity, and frequency to suit their level.

Can I incorporate cardio into this workout plan?

Yes, while the routine is designed to increase cardio intensity through supersets and minimal rest, additional cardio can be incorporated depending on your fitness goals. Consider your overall workload and recovery capacity when adding cardio.

How should I manage rest periods in this workout?

Minimize rest periods to keep the heart rate up and maximize muscle fatigue. When training with a partner, rest while they perform their set. Solo, aim for 30-60 seconds rest between sets, depending on the exercise and your fitness level.

What if I can’t perform some of the exercises mentioned?

Substitute with similar exercises that target the same muscle groups if certain equipment is unavailable or if an exercise is too advanced. The key is to maintain the intensity and focus on the muscle being worked.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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