Being Arnold Schwarzenegger’s son, Joseph Baena naturally gravitated toward a sculpted physique, even though competing isn’t on his radar yet.

But here’s the twist: the fit life did not come to him naturally. He revealed in his Instagram that he “used to be chubby in high school” and only started training after he “got cut from” basketball and soccer teams because he couldn’t keep up. But it was swimming that did not have tryouts that changed everything for him.

Years have passed since then, and Baena now looks just as jacked as his father.

But what workout and diet routine does he follow? He focuses on classic gym exercises, heavy sets, and muscle conditioning. Here’s what he sticks to.

Joseph Baena’s Workout Routine Throughout the Year

Baena experiments with his workouts, but over the years, he has given fans a closer look at how he trains. In one of his partnerships with Men’s Health back in 2022, Joseph Baena revealed his workout routine.

Incline Dumbbell Press: 12-15 reps (4 sets)
Lat Pulldowns: 12-15 reps (4 sets)
Chest Press: 4 sets of 12 to 15 reps
Cable Row: 4 sets of 12 to 15 reps
Seated Barbell Military Press: 4 sets of 12 to 15 reps
Lateral Raise Dropset: 3 sets
Hack Squat: 6 sets of 10 to 20 reps

And this is just one of the splits that Baena follows. Like his father, Baena sticks to a more traditional push-pull-legs approach. In September 2024, the actor shared the details of one of his push days on Instagram: “PUSH DAY! This is a very simple push workout for if you’re starting out.”

Incline press: 5x12 (first 2 sets are warm up, then 3 working sets)
Flat DB press: 4x10 (first set WU then 3 working sets)
Chest flies: 4x10
Dip press: 4x15
Tricep extensions: 4x15

That’s all for his workout, but what about his diet? Well, let’s have a look

Joe Baena’s Diet

Back in 2022, Baena broke down everything he eats in a day. He starts his day with a four-egg omelet with mushrooms and spinach. On top of that, he eats two slices of avocado toast.

Lunch is usually light for him, as he has a salad with chicken or turkey. After returning from his workouts, he drinks orange juice with whey protein, “(Orange juice) is actually good for inflammation and soreness. Put some orange juice, bananas… Put spinach in there, berries… Do my scoop or two scoops of protein powder.”

For dinner, Baena usually goes for something Mediterranean with some chicken or turkey: “They’re light, I can digest them really easy before going to bed, so I don’t have nightmares when I fall asleep.”

As Baena believes, “Everyone starts somewhere, but starting is the most important.” Do you agree?

Written by

Suryakant Das

Edited by

Joyita Das