Lee Priest Workout Routine and Diet Plan

IFBB professional bodybuilder and NABBA pro athlete Lee Andrew Priest McCutcheon is from Australia. Not only in Australia, but the world over, he is regarded as one of the best pro bodybuilders. Lee became an IFBB Pro at the age of 20 after winning his first show at the age of 13 and turning pro at such a young age.  Known for being honest about delicate topics, such as drug use and religion, the Australian has caused a lot of controversies.

In this article, we will talk about Lee Priest and the workout routine that he follows. He also has a crazy diet plan that keeps him on track when it comes to fitness. Ths in this article, we will explore all about his strength and how he manages to remain so consistent with them. Take a read ahead!

Lee Priest Body Statistics

  • Birth Year: 1972
  • Birth Date: July 6
  • Height: 5 ft 4 in / 163 cm
  • Weight: Contest Weight: 89 – 93kg (196 – 205lbs)
    Off-season Weight: 122 – 129kg (270-285lbs)
  • Biceps: 21 in / 55 cm
  • Waist: 31 inch
  • Chest: 53 inch

Lee Priest Awards and Achievements

Besides bodybuilding, Lee is also known for his passion for racing cars and speed. He has won many races and titles in road racing, drag racing, and circle track since he started racing at the age of 32.

Some of his most distinguished achievements were winning the SCEDA Racing Championship in California in 2006 and winning Rookie of the Year in 2005.

Bodybuilding Competitions

  • 1989 IFBB Australian Championships (1st)
  • 1990 IFBB Australian Championships (1st)
  • 1990 IFBB World Amateur Championships, Lightweight (4th)
  • 1993 IFBB Niagara Falls Pro Invitational (9th)
  • 1994 IFBB Arnold Schwarzenegger Classic (7th)
  • 1994 IFBB Ironman Pro Invitational (4th)
  • 1994 IFBB Night of Champions (12th)
  • 1994 IFBB San Jose Pro Invitational (7th)
  • 1995 IFBB Arnold Schwarzenegger Classic (9th)
  • 1995 IFBB Florida Pro Invitational (4th)
  • 1995 IFBB Ironman Pro Invitational (3rd)
  • 1995 IFBB South Beach Pro Invitational (4th)
  • 1996 IFBB Ironman Pro Invitational (4th)
  • 1996 IFBB San Jose Pro Invitational (6th)
  • 1997 IFBB Arnold Schwarzenegger Classic (7th)
  • 1997 IFBB Grand Prix Czech Republic (5th)
  • 1997 IFBB Grand Prix England (6th)
  • 1997 IFBB Grand Prix Finland (9th)
  • 1997 IFBB Grand Prix Germany (3rd)
  • 1997 IFBB Grand Prix Hungary (3rd)
  • 1997 IFBB Grand Prix Russia (9th)
  • 1997 IFBB Grand Prix Spain (3rd)
  • 1997 IFBB Ironman Pro Invitational (2nd)
  • 1997 IFBB Mr. Olympia (6th)
  • 1998 IFBB Mr. Olympia (7th)
  • 1999 IFBB Iron Man Pro Invitational (6th)
  • 1999 IFBB Mr. Olympia (8th)
  • 2000 IFBB Night of Champions (5th)
  • 2000 IFBB Mr. Olympia (6th)
  • 2001 IFBB Ironman Pro Invitational (7th)
  • 2002 IFBB Ironman Pro Invitational (2nd)
  • 2002 IFBB Arnold Schwarzenegger Classic (4th)
  • 2002 IFBB San Francisco Pro Invitational (1st)
  • 2002 IFBB Mr. Olympia (6th)
  • 2003 IFBB Mr. Olympia (15th)
  • 2004 IFBB Ironman Pro (2nd)
  • 2004 IFBB San Francisco Pro Invitational (2nd)
  • 2005 IFBB Grand Prix Australia (1st)
  • 2005 IFBB Arnold Classic (4th)
  • 2005 IFBB Iron Man Pro Invitational (2nd)
  • 2005 IFBB BBC Classic
  • 2006 IFBB Ironman Pro (1st)
  • 2006 IFBB Arnold Classic (6th)
  • 2006 IFBB Grand Prix Australia (2nd)
  • 2006 NOC New York
  • 2006 PDI Night of Champions (1st)
  • 2013 NABBA Mr. Universe (1st)

Lee Priest

Lee Priest Workout Routine

His sister and he grew up in Walls End in Newcastle, Australia, where Lee Priest was born in 1972. Plattsburg Primary School was his first school, and he has been interested in bodybuilding since he was very young.

The impact of his mother (Lynn Priest, who was also a bodybuilding competitor) on his interest in weightlifting was enormous. When he started training, Priest was only 12 years old, and his grandfather also supported him with the basics.

Lee Priest

Lee Priest decided to compete for the first time one year after starting to train. The Lee Priest’s incredible career began after he won the 1986 Sydney Bodybuilding Classic after putting everything he had into training.

Teenage Years

After winning his first show at the age of 13, Priest was hooked, this is the moment he knew it was something he wanted to do for the rest of his life.

The following year, he competed in his second show and went on to win many other competitions throughout his teenage years. In the end, he won Mr. Australia three times in a row at the ages of 17, 18, and 19.

As a 17-year-old, Lee also competed in the IFBB World Amateur Championships, lightweight category, where he took 4th place.

Pro Card

Lee, who won The Mr. Australia title at 19 years old, failed to win his pro card in Australia because of his inexperience, even though he had won the title at an early age.

The priest was forced to compete in other competitions, such as the Niagara Falls Championships, because of age restrictions in certain shows. His first professional card was earned at an amateur competition, in which he became publicly recognized for the first time.

The priest was one of the youngest bodybuilders ever to become an IFBB pro by winning his Pro card at the age of 20.

Lee Priest

Later Competitions

In the 16 years that followed his successful win of his Pro Card, Priest competed in IFBB shows successfully.

He later became interested in competing in The Ironman Pro, and he eventually won the prestigious title at the age of 34 after many efforts to finish second and third.

Lee wasn’t just successful in The Ironman Pro – he also earned medals in several other contests, including one where he won first place in the 2002 IFBB San Francisco Pro Invitational and two others, including second place in the 2004 IFBB Ironman Pro and first place in the 2005 IFBB Grand Prix Australia.

Among his most noteworthy accomplishments was placing sixth in the 2002 Mr. Olympia at the youthful age of 25. After many years, after Lee made his impact on bodybuilding abroad, a contest named after him was created – The Lee Priest Classic.

Life Outside Bodybuilding

It wasn’t just bodybuilding that Pro Priest excelled in, he was also a race car driver. The record he had was impressive in race car racing.

While Lee has won numerous smaller races, his biggest achievement was in 2005 when he was named Rookie of the Year, and in 2006 when he won the SCEDA Racing Championship.

As well as guest-starring in podcasts and appearing in local Australian TV shows, Lee also worked on several TV and movie projects. He also appeared in a variety of promotional advertisements.

Australia’s bodybuilder is known for being honest and open about many controversial topics, which made him stand out from the crowd. Among his statements was the admission that he would use steroids as well as how much and in what quantities he would use. Also, the Priest is a passionate freethinker.

“I had a guy come up to me once in the gym when I’m training arms and tell me that I should do curls this way. I looked at his arms and they were about fifteen inches. That would be like me walking up to Tom Platz and telling him how to squat!”

The work of Lee Priest is focused on hypertrophy of the muscles. He does not have a particular exercise routine in mind. His favorite exercise is doing all of them equally, and he enjoys doing them all equally. During a workout, he emphasizes high volume and a high number of repetitions.

Lee Priest

According to him “The more sets I do, the more I grow, so 20 sets for biceps is an embarrassing minimum for me”. As we all see today, Lee is very focused on working out for his biceps, which is why he has bulky arms which have won him many accolades.


When asked about his favorite exercise, Lee says that he does not have any, while when asked about his least favorite exercise, he responds, “All of them”.

Although Lee employs some of the most important training principles throughout training his entire body, some of the most important rules were learned as he developed his massive arms.

Biceps Training Rules

Rule Number 1 – Volume

The priest says it’s essential to train a small muscle with heavyweight and high volume in order for it to grow. According to him, there is a general misconception that small muscle groups need some sets of exercises.

Here’s Lee talking about how important it is to train high volume, no matter what muscle group he’s training; “Don’t buy into the cop-out that small muscle groups need fewer sets. The more sets I do, the more I grow, so 20 sets for biceps is an embarrassing minimum for me.”

Rule no2 – Include standing barbell curls in every workout

During an arm workout, Priest emphasizes the importance of standing barbell curls. Basically, it’s a classic mass builder for biceps and is a favorite among anyone wanting to build a gigantic arm.

Rule no3 – Superset

The Australians suggest that supersets immediately following straight sets are the best option for building additional mass and resetting the pump.

Lee acknowledged, however, that it would not be something he would recommend to a beginner. Here’s Lee’s suggestion; “Wait until you are intermediate or advanced before super-setting. Build mass, with straight-sets first.”

Lee Priest

Rule no4 – Include two-arm preacher curls in every workout

Church said preacher curls should either be performed using a barbell or cambered bar in order to add the most stress to the additions of the biceps bellies. This makes the arms look full.

Rule no5 – Change your workouts

According to Lee, if one alters their workout routine constantly, he will achieve maximum growth.

“Never give your body a chance to adapt.”

Workout Split

In Lee’s typical workout routine, he does the following:

  • Day 1: Legs
  • Day 2: Back, Forearms
  • Day 3: Chest
  • Day 4: Shoulders
  • Day 5: Arms
  • Calves Trained Daily
  • Abdominals Trained Every Other Day

“I used cell tech once and I got the same pump when I ate a bowl of fruit loops and kit kat. Go figure.”

Be sure to drink water or energy drinks before starting your workout or exercise routine. Stay hydrated during exercise by drinking water or energy drinks. It is necessary to warm up your muscles before you exercise, and not to forget to cool down by stretching them out eventually. That way, you will be able to exercise without getting injured. Now, let’s review out Lee Priest’s workout.


On the first day, Lee Priest does the Quads and Hamstrings Workout. Lee follows these steps for the Quads and Hamstrings Workout:

  • Leg extension
  • Squats
  • Leg presses
  • Lunges

Afterward, Lee Priest works on his hamstrings and follows these steps:

  • Stiff
  • Leg deadlifts

Lee Priest


On the second day, Lee Priest worked on his back by performing the following exercises:

  • Chinups
  • Barbell rows
  • Dumbbell rows
  • Seated cable rows
  • Pulldowns


Lee Priest does shoulder exercises on the third day. He performs the exercises below:

  • Military presses
  • Side laterals
  • Front raises
  • Rear laterals & Biceps ()

The following exercises were performed by Lee Priest in his Biceps Workout:

  • Barbell curls
  • Dumbbell curls
  • Preacher curls
  • Cable curls

Lee Priest


A chest workout is done on the fourth day by Lee Priest, and the exercises are as follows:

  • Bench press
  • Incline dumbbell press
  • Dumbbell flyes
  • Incline flyes

The following exercises are performed by Lee Priest during his Triceps Workout:

  • Pushdowns
  • Dumbbell extensions
  • Dips
  • French press


Lee Priest took a day of rest today.


Lee Priest took a day of rest today.


The schedule is repeated by Lee Priest.

Lee Priest

Lee Priest’s Arms Program For Beginners


  • Dumbbell Concentration Curls 3 10-12
  • Barbell Curls 3 10-12
  • Alternate Dumbbell Curls 3 10-12
  • Barbell Preacher Curls 3 10-12
  • Dumbbell Preacher Curls 3 10-12


  • French Presses 3 10-12
  • Two-Arm Dumbbell Extensions 3 10-12
  • Close-Grip Bench Presses 3 10-12
  • V-Bar Cable Pressdowns 3 10-12
  • One-Arm Dumbbell Extensions 3 10-12


  • Cambered-Bar Reverse Curls 3 12-18
  • Alternate Dumbbell Hammer Curls 3 12-18
  • Barbell Wrist Curls 3 12-18
  • Dumbbell Wrist Curls 3 12-18

Lee Priest’s Arms Program For Intermediates


  • Dumbbell Concentration Curls 4 6-8
  • Barbell Curls 4 6-8
  • Cambered-Bar Preacher Curls 4 6-8
  • Seated Alternate Dumbbell Curls 4 6-8 superset with Underhand Chinups 4 to Failure
  • Dumbbell Preacher Curls 4 6-8


  • Close-Grip Bench Presses 4 6-8
  • Two-Arm Dumbbell Extensions 4 6-8
  • Lying French Presses 4 6-8
  • V-Bar Cable Pressdowns 4 6-8 superset with Seated French Presses 4 6-8
  • One-Arm Dumbbell Extensions 4 6-8

Lee Priest


  • Cambered-Bar Reverse Curls 4 6-8
  • Barbell Wrist Curls 4 6-8
  • Alternate Dumbbell Hammer Curls 4 6-8
  • Dumbbell Wrist Curls 4 6-8

 Lee Priest’s Advanced Arm Program


  • Dumbbell Concentration Curls 5 6-8
  • Barbell Curls 7 6-8
  • Alternate Dumbbell Curls 5 6-8
  • Cambered-Bar Preacher Curls 5 6-8 superset with Underhand Pullups 5 Sets to Failure
  • Dumbbell Preacher Curls 5 6-8


  • Close-Grip Bench Presses 7 6-8
  • Two-Arm Dumbbell Extensions 5 6-8
  • Lying French Presses 5 6-8
  • V-Bar cable Pressdowns 5 6-8 superset with Dips 5 Sets to Failure
  • Seated French Presses 5 6-8
  • One-Arm Dumbbell Extensions 3 6-8


  • Alternate Dumbbell Hammer Curls 5 8-10
  • Barbell Wrist Curls 5 25+
  • Dumbbell Wrist Curls 5 25+
  • Cambered-Bar Reverse Curls 5 25+

Lee Priest’s Training Schedule

  • Day 1: Legs
  • Day 1: Back, Forearms
  • Day 3: Chest
  • Day 4: Shoulders
  • Day 5: Arms

Calves Trained Daily

Abdominals Trained Every Other Day

Training Guidelines

  • When starting any workout, warm up with two to three gentle sets of the first exercise.
  • It is recommended for beginners to work just short of failure.
  • For beginners and intermediates, arms ought to be trained twice a week, with a break of two or three days between each session.
  • Intermediaries and advanced trainers need to challenge themselves to the point of failure.
  • Trainers with advanced skills should train arms at least once a week.

That was all about the workout routine that Lee Priest follows. As we can see, he is quite dedicated to his routine and would even work on all the parts of the body to achieve his daily and weekly goals. In the next section, we would talk about his workout tips and tricks that would let him perform even better!

Lee Priest Workout Tips and Tricks

So, now you know how hard our champion trains. A rigorous training regimen involving correct set-ups and repetitions. To gain the desired muscle bulk and volume, you simply need to follow this amazing workout routine. Lee Priest strengthens his workout routine with a balanced diet.

Additionally, the Australian bodybuilder has also been involved in a number of controversies related to his openness. It is not so much the points that Lee focuses on but rather the rules you should follow in order to achieve the look of a Lee Priest body. These are some of the most significant elements of Lee Priest’s workout routine:

Heavyweights and lots of sets

Don’t limit yourself to what you can do in any workout. Try challenging your body beyond yesterday’s limitations. He has never feared being overtrained or experiencing trauma in any way. During all of his training, he focused only on accomplishing his goal. “If you see no desired result, increase your working weights or number of sets” – that is what he has always recommended.

Lee Priest

Standing Barbell Curl for each workout

Despite his reputation for breaking a lot of rules and standards, Lee has always been quite old-fashioned in terms of his training. We often find that the old school methods work, so why spend your time searching for something new? Each arm workout is completed with standing barbell curls. The results speak for themselves!

Don’t forget about two-arm preacher curls

The preacher curls are another thing Lee never ignores. Just looking at Lee’s arms, you can see how effective this rule really is. Praise the preacher for preacher curls, which he believes increase biceps bellies and give arms a fuller appearance.

Superset for super physique

In the aftermath of an exhausting and challenging straight-set, what should you do? Despite what you may think, Lee recommends going straight sets directly followed by supersets. Lee’s philosophy states that winning is only possible when you feel like you can’t lift your arms anymore. In fact, the greatest gym workaholic did not recommend super-setting to beginners: “Wait until you are intermediate or advanced before super-setting”.

Changes bring progress

“Never give your body a chance to adapt!” – one of Lee’s most popular sayings. The moment your body becomes accustomed to a workout, it needs to be changed. Adding new stress to your muscles will make them grow faster and stronger. In addition, such an approach allows the development of muscles in an efficient manner. The muscles are therefore extremely well defined and aesthetically pleasing.

Lee Priest

Begin Your Workout With Dumbbell Concentration Curls

If I already have a pump before my heaviest sets, the fatigue would be driven deeper and faster into the muscle, so I’ll perform concentration curls, sometimes free-handed, sometimes from a spider bench, and sometimes off the top of an incline table.

Include Alternate Dumbbell Curls In Every Workout

I attribute the spherical shape of my biceps more to this exercise than any other exercise. The flexibility of this movement, along with the fact that it allows me to use heavy weights, gives me the ability to place the mass in any area of my biceps that I want. The bulk of the work is directed into my biceps brachii when I hold the dumbbells level. Supination while curling causes the mass to spread around the ball of my biceps.

Include Two-arm Dumbbell Extensions In Every Workout

We’ve all seen those guys with triceps horseshoes that bulge around the belly of their muscles all the way to their elbow. There’s no better way to build triceps than this, it’s a safe and powerful way to build mass. After engaging my thumbs within one end of the dumbbell, I lower it until my hands are at the base of my skull, then explode with all my strength, pushing as far as I can without locking out.

One-arm Behind-the-neck Dumbbell Extensions, The Perfect Prioritizer

Having complete triceps development without this action is impossible, according to me. Keeping all three triceps heads in muscular balance is ensured by effectively hitting all three heads with a sufficient level of power. Although there’s a good stretch at the bottom, I don’t push all the way to the top. It’s best to keep constant tension on these.

Lee Priest

Include Triceps Extensions In Every Workout

Extensions in your triceps workout should be performed every time regardless of where you put them. The triceps cannot be developed at their maximum without them. It is my preference to have a cambered bar, but some guys prefer straight bars. Sitting hits the horseshoe from the stomach when lying down. Whatever the case may be. The weight is controlled on the way down, tightening as I go, before gradually turning on the power for the press.

Include V-bar Cable Pressdowns In Every Workout

It is the biggest mistake bodybuilders make with cable press downs to use them exclusively for isolation when they were designed for bulking up the triceps and building power, especially with a V bar. I am a fan of using cable press downs for this purpose. To press straight down, I lean in slightly so I can do so through the power axis of my body. Because I use such heavyweight, I let my elbows go wherever they want, and my triceps still do all the work. The repetitions are also within the six- to the eight-rep range, using constant tension.

Include Close-grip Bench Presses In Every Workout

It’s impossible to build belly size in your triceps with just basic close-grip benches. Use a monkey grip and maintain only a small distance between your hands to achieve explosive power. People will think that you are holding something in there that needs to be released when the inner head of each triceps and the total length and width of its belly become so enormous that they will think you are holding something in there that needs to be released. Check out what close-grip benches can do for you.

Cambered-bar Reverse Curls Are The Best Mass-balancing Arm Exercise

Due to my intense workouts on each of those muscle groups equally, I have the best biceps-triceps-forearm proportions in the sport. During this exercise, I also ensure I am hitting them in a compound manner. With high reps, my lower forearms erupt with a paralyzing pump, and I get rope-like separations in my upper forearms. I’m also strengthening my biceps and brachialis to create a strong connection between my forearms and my biceps.

Train Forearms After Back

Since you use your forearms all day, every day, you need to push them to extremes in order for them to grow. You can accomplish that most efficiently by ensuring they’re pre-exhausted, and that they’re optimally pre-exhausted after a back workout. When I did mine, I was able to do my best. As a result, my forearms exhaust quickly and deeply, which results in an extremely effective forearms workout.

Use Very High Repetitions

The forearms, and no doubt yours, are used to heavy weights and low reps from other body parts workouts, so I think if you want to shock them then do the exact opposite: Directly hit them with as many reps as possible, never less than 25 and frequently as high as 100.

Lee Priest

Australian bodybuilder Lee Priest, who is about to turn 50, has won 50 competitions around the world and set a high standard for his amazing muscular body. This guy started training for bodybuilding even before his teenage years, so he’s certainly left everyone speechless with his achievements. As a result, you can also follow Lee’s workout routine to have a stunning body like him.

In this section, we discussed all his workout tips and tricks that make him quite a strong contender in his profession. In the next section, we will discuss his diet plan and the meals that he takes on a daily basis to build his structure. So let us take a look ahead!

Lee Priest Diet Plan

When Lee bulks during his off-season bulking phase, he tends to gain around 75 pounds. However much weight he gains during the off-season, he always seems to be in peak shape when the show rolls around.

It goes without saying that when it comes to dieting, he sticks to a strict diet regimen and does not go on cheat days. During the time he’s dieting, he is almost never eating unhealthy, but when he’s cutting, he loves cheat meals. A priest also highlights the importance of eating six full meals a day, every 2-3 hours, to maximize gains in strength.

Lee’s Daily Diet

  • Proteins – Tuna, Lean Steak, Chicken Breasts, Whey Protein, Eggs.
  • Carbs – Cream of Rice, Pasta, Oatmeal, Bread, Rice.
  • Fruits – Oranges, Bananas, Apples.
  • Fats – Almonds, Cheese, Milk, Flax Oil.
  • Vegetables – Salads, Broccoli, Green Beans, Asparagus.

A look at Lee’s meal plan reveals that protein, carbohydrates, and fat are also included. A typical diet may include eggs, salmon, tuna, chicken, salad, and Whey Blend. There are Tons of calories involved in this diet program. Please try the following meals so you can adjust them according to your weight. If we want to build a strong physical body, then diet is not enough; we must train more regularly and at least five days a week.

Lee Priest

Lee Priest Diet Tips

  • Diet is a very important part of Lee Priest’s life.
  • There are very strict rules about cheat meals for him.
  • It is suggested by the Priest that, in order to gain maximum strength, one should eat six meals a day, separated by two to three hours.
  • Aside from supplements, Lee Priest also stresses the importance of eating fish, eggs, and other natural sources of protein.
  • Asparagus, broccoli, green beans, and other vegetables are some of the veggies Priest takes to fulfill his mineral needs.
  • He also consumes the right amount of healthy fats through almonds, cheese, milk, flax oil, etc.
  • Additionally, healthy and natural carbs are an important part of his diet.
  • As a result, Lee always eats plenty of fresh fruits and takes a lot of fruits into his diet.


Post a Comment