Athena Vale
Justin Bieber has undergone a notable physical transformation since his discovery on YouTube at age 13. The Grammy Award-winning singer and songwriter has showcased his muscular physique on social media platforms like Instagram, sparking discussions about his workout regimen and the authenticity of his muscles. Bieber's muscular definition has been a topic of interest for his fans and the media, with some even speculating about potential photo editing. Bieber's workout routine, crafted by his trainer, involves a classic bodybuilding approach with a focus on aesthetics and muscle development. The debate surrounding Bieber's physical transformation highlights the public's fascination with celebrity body image and the potential influence of social media trends.
| Characteristics | Values |
|---|---|
| Muscle-building plan | 5-days-a-week bodybuilding routine |
| Workout plan | 3 or 4 workouts a week with a balance of upper- and lower-body exercises |
| Workout type | Heavy, structural lifts: squats, deadlifts, presses, rows, chin-ups, or pull-ups |
| Workout type | Single-joint exercises that work smaller muscles—biceps curls, triceps extensions, lateral raises |
| Physique | Body Type One (BT1) |
| Physique | Lean, small-framed |
| Physique | Grammy Award-winning singer and pop music heartthrob |
| Physique | High metabolism |
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What You'll Learn
Justin Bieber's workout plan
The Workout Plan
Bieber's workout routine includes 3 to 4 workouts a week, with a balance of upper and lower body exercises. Each session starts with heavy, structural lifts, including squats, deadlifts, presses, rows, chin-ups, or pull-ups. The second half of the workout focuses on single-joint exercises targeting smaller muscles, such as bicep curls, tricep extensions, and lateral raises. Nilsson pairs antagonist muscles, performing supersets like wide-grip pull-ups with lying tricep extensions and wide-grip rows with cable pushdowns. They typically do 3 to 4 sets of 8 to 12 reps of each exercise, amounting to 9 to 12 sets per muscle group per workout.
Diet and Lifestyle
In addition to his workout routine, Bieber maintains a healthy diet and lifestyle. He consumes plenty of water and focuses on whole grains, fruits, and vegetables while avoiding junk food. Bieber also practices advanced Qigong, Energy Flow, Microcosmic Orbit, and Standing Meditation.
Training History
It is important to note that the shared workout plan is a snapshot, and Bieber's training history may include other approaches. His trainer, Nilsson, likely adapts the exercises to suit Bieber's progress and goals.
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Justin Bieber's diet
In 2020, Bieber made a significant change to his diet when he discovered he was allergic to gluten and had to cut it out entirely. This change had a noticeable impact on his mood, skin, and overall well-being, according to his wife, Hailey Bieber. As a result, Bieber's current diet consists of gluten-free options, including gluten-free bread and pasta.
A typical day in Bieber's diet might look something like this:
Breakfast: Bieber typically enjoys a filling, well-rounded breakfast, especially when he has a performance that night. His breakfast often includes eggs, avocado, bacon, and gluten-free bread. He prefers his avocado sliced rather than mashed or whipped into guacamole. The singer also enjoys a cup of coffee from the Canadian chain Tim Hortons, even collaborating with them on limited-edition Bieber-themed donut flavors, such as birthday cake waffle and chocolate white fudge.
Lunch: While spaghetti bolognese used to be his go-to lunch, Bieber now opts for gluten-free options. He has been spotted eating avocado toast, which is assumed to be made with gluten-free bread. He may also indulge in his wife Hailey's viral pizza toast recipe, featuring truffle oil and burrata.
Dinner: One of Bieber and Hailey's frequent dinner choices is sushi. They are often spotted at sushi restaurants in LA and NYC. A typical sushi meal for Bieber includes a mix of rolls and sashimi.
Snacks: To keep his energy up during busy days on tour, Bieber snacks on cheese and crackers, Bare apple chips, and tortilla chips and guacamole. He also enjoys donut holes, especially the Timbiebs flavor he collaborated on with Tim Hortons.
In addition to his diet, Bieber prioritizes exercise and has a strict five-day-a-week training program designed by his personal trainer, Patrick Nilsson. This program includes compound movements that train multiple muscle groups simultaneously, such as chest and biceps workouts, leg training, and back training. Bieber also focuses on abdominal core training and staying hydrated by drinking plenty of water.
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Justin Bieber's Calvin Klein ad
Justin Bieber has been a model for Calvin Klein, an American fashion house founded by the fashion designer Calvin Klein. In 2015, Bieber promoted his collaboration with the brand on The Ellen DeGeneres Show. The Grammy Award-winning singer and pop heartthrob also shared a Calvin Klein picture from a photoshoot on his Instagram account in 2016.
In 2020, Bieber starred in the brand's Spring "Deal With It" campaign, alongside Kendall Jenner, Lil Nas X, Hunter Schafer, Maluma, SZA, and Lay Zhang. In the campaign video, Bieber appears in nothing but boxer briefs, tube socks, and sneakers, showcasing his tattoo-covered body and striking a variety of poses. The campaign, shot by photographer Mario Sorrenti, aimed to mix "real emotion with fantasy for expressive imagery that exudes confidence."
Bieber's chiselled physique didn't go unnoticed by fans, with many commenting on his muscular definition. The singer has reportedly achieved his muscular body through a dedicated workout routine. Bieber's trainer, Patrick Nilsson, revealed that they focused on a classic bodybuilding routine to develop as much muscle as possible. This involved working out three to five days a week, with a balance of upper and lower-body exercises, including heavy lifts, squats, deadlifts, presses, and rows.
In addition to his solo campaigns, Bieber has also starred alongside his wife, Hailey Bieber, in a series of Calvin Klein ads. The couple stripped down to their underwear, showcasing their love and affection for each other, as well as their impressive physiques.
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Justin Bieber's Instagram posts
Justin Bieber has been in the public eye since he was 13 years old, and his fame has only increased since then. With his recent health struggles, fans have been concerned about his well-being. Bieber has been using his Instagram to address these concerns, as well as to share his journey into fatherhood and his reflections on life.
On March 8, 2025, Bieber shared a cryptic Instagram post about having "nothing to prove," which sparked conversations about his health. The Grammy-winning singer wrote:
> "We have nothing to prove today, just the gift of life today to accept and [receive]. Nothing is owed to us and we [don’t] owe anyone anything ♥️."
He accompanied this post with Stevie Wonder's 1976 song "Sir Duke." This came after Bieber shared a lengthy, all-caps musing on Instagram on March 16, in which he admitted he felt like he was "drowning" and needed to "let hate go." The post read:
> "I was always told when I was a kid not to hate… People told me my whole life 'wow Justin u deserve that' and I personally have always felt unworthy. Like I was a fraud, like when people told me I deserve something, it made me feel sneaky like, Damn if only they knew my thoughts."
Bieber's Instagram has also been a place for him to celebrate his journey into fatherhood. He shared a sweet picture with his son, Jack, on January 15, 2025, showing the singer nuzzling the top of his son's head. Bieber has also been documenting his life as a new father on his Instagram Stories, sharing photos of himself in his underwear in a wooden chair, and in a ski jacket and pants, enjoying the outdoors with his wife, Hailey Bieber, and their dogs, Oscar and Piggy Lou.
The pop star has also been open about his workout routine, which involves a 5-day-a-week bodybuilding routine with a mix of upper and lower-body exercises, including squats, deadlifts, presses, rows, and bicep curls. Bieber's trainer, Patrick Nilsson, shared a snapshot of the singer's workout plan, which aims to develop as much muscle as possible.
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Justin Bieber's live performances
One of the most notable live performance endeavours of Bieber's career is the Purpose World Tour, which commenced in Seattle in March 2016. Initially, the tour was scheduled to conclude in Singapore in October 2017, but it ended earlier, in July 2017, due to the artist's mental and physical exhaustion. Despite this setback, the Purpose World Tour was a commercial success, grossing a total of $257 million and attracting an attendance of 2,805,481 across 162 shows.
Bieber's live performances have not been without controversy. In November 2017, news surfaced that a 17-year-old British boy had planned a terror attack on one of his concerts in Cardiff, echoing the tragic Manchester Arena bombing that occurred after an Ariana Grande concert.
Beyond his musical performances, Bieber's physique and muscle development have also attracted attention. The pop star is known for his dedicated workout routines, training up to five days a week with trainer Patrick Nilsson of Orange Gym Rats in LA. Bieber focuses on a classic bodybuilding routine, incorporating heavy lifts such as squats, deadlifts, presses, rows, and pull-ups, coupled with single-joint exercises like bicep curls and tricep extensions. Bieber's dedication to his fitness regimen has resulted in him showcasing a well-defined Body Type One (BT1) physique.
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Frequently asked questions
Yes, Justin Bieber's muscles are real. The pop star followed a 5-day-a-week bodybuilding routine to pack on serious muscle.
Justin Bieber's workout routine included a balance of upper- and lower-body exercises, with each session beginning with heavy lifts like squats, deadlifts, presses, and rows. Bieber's trainer, Patrick Nilsson, has also stated that they "work out for aesthetics".
Justin Bieber is said to have a Body Type One (BT1) physique.
