Andrei Deiu, born May 8, 1996, is a Romanian bodybuilder, IFBB Pro Men’s Physique competitor, fitness model, social media influencer, and serial entrepreneur. He is well-known for competing in the 2021 Mr. Olympia and is currently ranked seventh globally. Andrei is the founder of struttco, a fitness apparel company, and an Evogen Nutrition and Boohooman sponsored athlete.
When he was younger, he was in a bad situation, playing video games and eating junk food while letting his health deteriorate. As his weight increased, he lost confidence, and the vicious cycle of bullying began. Rather than fleeing and hiding, he went to the gym, turned his life around, and became a real force in the fitness community via hard work and a desire to be the greatest.
Andrei opted to compete in the Men’s Physique class of a local event when he was 17 years old after working out in the gym for a few years. He was not discouraged despite not winning, aware that he needed to work on some aspects. Deiu competed again in St. Albans in the Miami UK Fitness & Model Championships, winning the overall Men’s Physique Championship. He would build on this success with several more fruitful appearances in the UK Bodybuilding Federation before transitioning to the IFBB Pro League after earning his Pro Card at the 2017 Amateur Olympia.
The following year, Andrei Deiu began working with Hany Rambod and Team Evogen. This training milieu will help him achieve even greater success in 2019 when he wins the Romania Muscle Fest Pro. This allowed him to qualify for the 2020 Olympics, where he finished in fifth place. He followed this up with another victory at the 2021 Texas Pro before finishing seventh at the 2021 Olympia.
After years of experience in the fitness industry, he launched 3D Gains, an online training program designed to help others achieve their fitness goals. The workouts are simple, efficient, and the same ones he uses to build his incredible physique. 3D Gains has workout programs for all levels and goals, whether you want to build muscle, lose fat, or achieve your ideal body. Choose the workout that fits best for your schedule and get started.
For only one dollar the first month, you can get easy-to-follow videos for every workout in the app, set workout reminders to stay on course, keep track of your progress and share it on Instagram, save your favorite workouts and connect with more than 40,000 supportive people.
Andrei Deiu’s Instagram feed contains glimpses into his training and daily life. He is a good person to follow for positive vibes and training advice.
Andrei Deiu Workout
Andrei Deiu has no off-season and is always at the gym. He works out every day of the week, following a training split to maintain a healthy body mass. To sculpt and tone his body, he designs his workouts with little rest between sets and performs the exercises in a circuit, going from one straight to the next. He also employs various high-intensity bodybuilding techniques to shock his muscles into growth, such as drop sets, supersets, forced reps, partials, and pre-exhaust training. His typical workouts and split structures are as follows.
Monday: Chest and Shoulders
- Incline Barbell Chest Press: 4 sets of 10-12 reps (Superset)
- Press Ups Incline: 4 sets of 10-12 reps
- Cable Fly’s Incline: 4 sets of 10-15 reps
- Flat Dumbbell Press: 4 sets of 8-10 reps (Last Set Drop Set)
- Machine Chest Fly’s: 4 sets of 10-12 reps
- Seated Lateral Raises: 6 sets of 10-15 reps (Last Set Drop Set)
Tuesday: Back and Abs
- Pull Ups: 3 sets to failure
- Pulldowns: 5 sets of 10-12 reps
- Seated Cable Row: 4 sets of 10-12 reps (Superset)
- Machine Pullovers: 4 sets of 10-12 reps
- One Arm Dumbbell Row: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Leg Raises: 4 sets of 15-20 reps
- Cable Crunches: 3 sets of 10-5 reps
Wednesday: Shoulders
- Military Press: 4 sets of 8-10 reps (Superset)
- Barbell Front Raises: 4 sets of 8-10 reps
- Seated Side Lateral Raises: 5 sets of 10-15 reps
- Standing One-Arm Lateral Raises: 5 sets of 10-12 reps
- Seated Dumbbell Rear Delt Raises: 4 sets of 10-12 reps (Superset)
- Reverse Pec Deck Fly’s: 4 sets to failure
- Dumbbell Shrugs: 4 sets of 8-10 reps
Thursday: Cardio and Abs
- 1 Hour Incline Treadmill
- Decline Leg Raises: 4 sets of 12-15 reps
- Cable Crunches: 4 sets of 10-15 reps
- Hanging Oblique Knee Raises: 3 sets of 10 reps
Friday: Quads and Calves
- 15 Minutes Warm Up Bike
- Squats: 6 sets of 8-15 reps
- Narrow Stance Leg Press: 4 sets of 12-15 reps
- Leg Extensions: 6 sets of 10-15 reps (Superset)
- Single-Leg Extensions: 6 sets of 5 reps
- Standing Calve Raises: 5 sets of 16-18 reps
- Standing Calve Raises: 4 sets of 10-15 reps
Saturday: Arms and Abs
- EZ-Bar Skull Crushers: 4 sets of 10-12 reps
- Rope Pushdowns: 5 sets of 10-15 reps
- Reverse Single Arm Extensions: 3 sets of 10-12 reps
- Barbell Curls: 4 sets of 8-10 reps (Superset)
- Reverse Barbell Curls: 4 sets of 8-10 reps
- Seated Concentration Curls: 4 sets of 10-12 reps
- Air Bike: 4 sets of 15-20 reps
- Side Lateral Leg Raises: 4 sets of 10-12 reps
Sunday: Hamstrings and Calves
- Lunges: 4 sets of 10-12 reps
- High/Wide Stance Leg Press: 5 sets of 10-12 reps
- Seated Leg Curls: 5 sets of 10-12 reps
- Straight Legged Deadlifts: 3 sets of 10-15 reps
- Calf Press: 5 sets of 10-15 reps
- Standing Calve Raises: 3 sets of 10 reps
Andrei Deiu Diet Plan
A healthy balanced diet combined with regular exercise can help you reach your fitness goals by working out more effectively, preventing muscle breakdown, building muscle mass, reducing body fat, and speeding up muscle recovery. The strong link between nutrition and fitness implies that eating the right foods can fuel you through more extended and challenging training sessions. If you want to get the most out of your workouts, improving your nutrition could be the key to breaking through.
Andrei Deiu focuses on protein and recommends incorporating it into your diet in any way possible because it is essential for the formation and maintenance of all cells in our bodies. Protein not only helps to prevent muscle breakdown, promotes rapid muscle growth, and powers our bodies, but it also plays a vital role in the production of hormones, enzymes, and other chemicals. Eating protein provides your body with amino acids, which are used to produce hormones such as estrogen, insulin, and thyroid hormone. According to a 2018 review of studies, protein supplements significantly improve muscle size and strength in healthy adults who engage in resistance exercise training, such as weight lifting.
- Meal 1: 2 Whole Eggs, 6 Egg Whites, 1 cup Oats, 2 ounces Berries, and one teaspoon Peanut Butter.
- Meal 2: 7 ounces Chicken Breast, 5 ounces White Rice, and 1 cup Broccoli.
- Meal 3: 5 ounces Fish or Chicken and 7 ounces Sweet Potato.
- Post Workout: 2 scoops of Whey Isolate and 1 ½ ounce Dextrose.
- Meal 4: 7 ounces Chicken, 5 ounces Sweet Potato, and 1 cup Vegetables.
- Meal 5: 5 ounces steak and 1 cup Green Beans.
- Meal 6: 1 cup Cottage Cheese or Greek Yogurt and one handful of Almonds.
Andrei Deiu Supplements
Supplements make it much easier to get the nutrients you need to reach your fitness goals. When used correctly and in combination with a balanced diet, they can even improve your physical performance and help stimulate muscle growth. Including the right products in your workout regimen will help you recover faster, improve muscle repair, and prevent muscle mass breakdown. Most studies back up the utility of increasing protein intake to promote muscular benefits during resistance training. His favorite supplements are as follows:
- Protein
- BCAAs
- L-Glutamine
- Fat Burners
- Multi-Vitamins
- Fish Oil
- Flax Seed
- CLA’s
