Manu Ros | Workout Routine and Diet Plan | Height, Weight, Body Measurements

Manu Ros’ Workout and Diet Routine: Manu Ros is an actor, YouTuber, musician, and model who is best known for his Netflix series Elite. Manu’s Instagram account has over 8.6 million followers, and his YouTube channel has around 2 million subscribers.

Manu is well-known for his acting and modeling, but the majority of men appreciate his physique. It’s understandable, given Manu’s fantastic physique. So, if you’re looking for the Manu Ros workout program and nutrition plan, stay reading.

Diet Plan of Manu Ros

Because his diet was barely mentioned, I won’t waste any time in giving you a diet that I believe would be best for you. We’ll eat a high-protein, low-carbohydrate, low-nutrient diet with plenty of good fats. So, here’s a nutrition plan for Manu:

Manu Ros eats the following foods:


  • Oatmeal with fruits and nuts with a scoop of honey


  • Protein smoothie


  • Chicken breast
  • Veggies
  • A small bowl of rice

Evening Snack

  • Almonds


  • Salmon or chicken
  • Veggies
  • Salad

Body Measurements: Height and Weight

Height 5 ft 11 inch
Weight 78 kg
Age 22 years
Chest 42 inch
Waist 32 inch
Biceps 15 inch

Workout Routine of Manu Ros

Manu began her modeling career by posting photos on social media, and after a while, he was signed by a modeling agency. You may then go to his YouTube channel, where he has worked with big-name brands like Dior and modeled in numerous fashion events.

As a result, keeping his physique in good shape was always a part of the process for him, and it also helped him acquire confidence. So, what does Manu do to keep in shape and stay healthy?

I tried checking his Instagram to find out, but I couldn’t find anything. Fortunately, Manu answered some questions on his YouTube channel two years ago, and right away, he started talking about his gym workout. Manu mentioned that he goes to the gym four days a week to work out and that he runs a 2-mile every day before working out.

It seems reasonable, given that he is mostly focused on his business and travel, and that four days of exercise should suffice. Even Nick Cannon prefers to do only four days of training per week and still maintains his fitness. In addition, the study found that four days of physical activity is sufficient to maintain a person’s fit.

Of course, you won’t be able to build a body like the Rock in just four days, but you can maintain a body like Manu. Manu also notes that when he goes to the gym, he works on his abs. Now, there was no mention of what Manu Ros’ day would be like somewhere else. So I’ll have to devise a routine to assist you to achieve Manu’s physique.

We’ll be training four times a week for around two hours each time; it’ll be difficult but worthwhile. Make sure you don’t waste your other three days since, despite not working out for three days, Manu Ros is always moving and remaining active. So make sure you maintain moving and staying active organically for the rest of the day.

The following is a list of Manu Ros’ workouts:


We’ll also complete a two-mile run on the treadmill at a moderate pace as part of the cardio workout. It will also assist us in getting our bodies warmed up while burning a significant amount of calories. You can always attempt a different workout, such as riding, elliptical machines, hydro-rowing, and so on.

Weight Training

We’ll be working out four days a week and doing a rather intensive weight-training program. Every day, we’ll complete 7 to 9 exercises focused on the upper and lower bodies. Then, as a workout finisher, we’ll conduct a circuit core workout to burn off any remaining excess fat.

Sets: 3

Reps: 15


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell press
  • Cable flyes
  • Lat pulldowns
  • Cable rows
  • Barbell bent-over rows
  • Deadlifts


  • Smith machine squats
  • Weighted squats
  • Leg press
  • Leg extension
  • Leg curls
  • Stiff-leg deadlift
  • Lunges
  • Calf raises
  • Standing calf raises


  • Shoulder press
  • Lateral raises
  • Shrugs
  • Delt flyes
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps skull crusher
  • Triceps dumbbell kickbacks


  • Dumbbell squats
  • Bulgarian squats
  • Drop squats
  • Crusty dumbbell lunges
  • Hack squats
  • Hip thruster
  • Hip abduction

Core (workout after each routine)

Sets: 3

Reps: 30 seconds

Workout type: circuit training

  • Crunches
  • Leg raises
  • Russian twist with dumbbell
  • Scissor kicks
  • Plank twister
  • Plank hold
  • Side plank to a crunch

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