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SiR, THE SINGER and songwriter, has spent more time in gyms than most people. He wasn’t always exercising when he was there, though. The musician’s first jobs were at fitness facilities; he worked at big box chains Bally Total Fitness and LA Fitness in the days before he was a successful artist signed to Top Dawg Entertainment.

Now, he spends his time in gyms putting in a different kind of work. The 37-year-old artist keeps up a consistent training regimen, training five days per week. He told the MH crew that breaks down to a chest and back day; a “big” leg day with mobility; shoulders, bis, and tris; and cardio. He does more than just lift, too; he said that he considers himself an athlete. Basketball is his first love, and he even made an appearance in the 2024 NBA All-Star Celebrity Game, pouring in eight points and notching eight assists in the exhibition. He also enjoys boxing and training with his brothers (including rapper D Smoke).

His current goal is to gain weight and maintain muscle mass, as he hopes to bulk up t0 “200 pounds, shredded.” The artist has lived on both sides of that 200-pound line—at his heaviest, he weighed 248 pounds. The pandemic changed his focus, though, and he wanted to recenter his attentions on his overall health. Along with an increased emphasis on training, SiR said that overhauling his nutrition plan with a professional was the X-factor for success. “It changed everything,” he said. “You’re cutting yourself short if you’re going to the gym everyday and then eating whatever you want.”

He approaches fitness now as more of a continuous project, rather than a singular goal. “To see myself at 185 shredded was impressive, but now I’m back on my bulk, I’m trying to put some back weight on,” he said. “And then we’re gonna do it again, which is the fun part.”

SiR stopped by MH HQ around the release of his latest album, Heavy, to give us a look behind the scenes at his go-to chest and back workout.

SiR’s Chest and Back Day Workout


4 sets of 10 to 12 reps


4 sets of 20 reps

Bent-Over Row

4 sets of 10 to 12 reps

Lat Pulldowns

4 sets of 10 to 12 reps

Incline Bench Press

4 sets of 5 reps

Want more celebrity workout routines? Check out all of our Train Like videos.

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