Gunna shed over 100 pounds and transformed one of the most talked-about bodies in hip hop. We've broken down the Gunna workout and diet that drove that transformation, so you can follow the same principles and build a lean physique that turns heads for the right reasons.

GUNNA BIO

Gunna was born Sergio Giavanni Kitchens on 14 June 1993 in College Park, Georgia. He grew up in the Atlanta music scene and found his path into rap through persistence and connections built in the city's prolific hip hop ecosystem. His early mixtapes caught the attention of Young Thug, and from there the trajectory shifted sharply upward.

Signed to Young Thug's YSL Records and Atlantic Records, Gunna released "Drip Season" in 2017 and built his reputation on melodic vocal delivery, distinctive flows, and fashion-forward presentation. His commercial breakthrough came with collaborative projects and singles like "Drip Too Hard" with Lil Baby and "Surf" — an album that debuted at number one on the Billboard 200 in 2021.

His music catalogue includes "Wunna," "DS4Ever," and "a Gift & a Curse," the latter released after a period of legal difficulty following the YSL RICO case. His resilience through that period brought him back to the charts and to public attention renewed.

But what caught the internet's attention in 2024 was not a new album. It was a photograph. Gunna had lost over 100 pounds. The transformation from the heavier figure seen in earlier years to a lean, fit version of himself went viral instantly. It sparked conversations about his methods, his discipline, and what it means to take control of your health.

His net worth is estimated at around $10 million. He is one of the most recognisable figures in modern Atlanta hip hop and now one of the most talked-about fitness transformations in the music industry.

HOW BIG IS GUNNA?

Gunna stands 5'10" (178cm). At his heaviest he was reported to be around 270 to 280 pounds (122 to 127kg). In his transformed state he came in at approximately 170 to 180 pounds (77 to 82kg). That is a reduction of close to 100 pounds of body mass. At 5'10" that shift is visually dramatic.

His current physique is lean but not muscular in the traditional bodybuilding sense. He is slim with a functional, healthy body fat — probably sitting around 12 to 15%. The goal was clearly fat loss and health rather than building significant muscle mass, and he achieved that goal in visible fashion.

For men who are significantly overweight, the Gunna transformation is one of the most relevant and motivating examples in pop culture right now. He is not a trained athlete. He is not a movie star preparing for a role with a team of trainers and chefs. He is a man who decided to change and did the work to make it happen.

The principles that drove his transformation are available to anyone. Consistent training, a calorie-controlled diet, and enough time. That is the formula. The Gunna result proves it works.

KEY CHARACTERISTICS OF GUNNA'S PHYSIQUE

Dramatic overall fat loss. The defining characteristic of Gunna's physique is the volume of fat he removed from his frame. Over 100 pounds of excess body fat gone — that is the headline. Everything else follows from that single achievement. The discipline required to sustain that kind of caloric deficit over months is the real story.

Lean facial and neck definition. One of the most visible markers of significant weight loss is the face and neck. In Gunna's case the jaw definition and neck slimness make the transformation immediately obvious from any photograph. That definition only comes from genuine fat loss across the whole body.

Visible waist reduction. His waistline reduced dramatically, which changed his entire silhouette. A smaller waist automatically improves the shoulder-to-waist ratio even without significant muscle development. The result looks better in clothes and on camera.

Improved posture and presence. Carrying 100 extra pounds affects posture, movement, and energy. The version of Gunna that emerged from his transformation moves differently. More upright, more energetic, more commanding. That is a physique characteristic, not just a lifestyle one.

THE GUNNA WORKOUT ROUTINE

Gunna's transformation was built primarily on diet but sustained and shaped by consistent gym training. You cannot lose 100 pounds by diet alone and look the way he does now. Training preserves muscle during the fat loss phase, improves body composition, and drives the metabolic rate that keeps the fat burning even on rest days.

The programme we have built around his transformation is a 3-day full-body and split routine designed for effective fat loss while building a lean, athletic base. Three sessions per week is the right starting point for someone coming from a heavier starting position — enough stimulus for real results without the recovery demands that would derail consistency.

Monday's session is upper body focused — chest, back, arms, and shoulders. Wednesday is lower body — legs and posterior chain. Friday pulls everything together with a shoulder-led session and chin-up work to build the back and arm definition that frames the leaner physique underneath.

Conditioning is built in throughout. The Nordic curl on leg day is a key posterior chain builder that also protects the knees. The split squat builds single-leg strength and works the glutes and hamstrings hard. Calf work rounds out the lower body development.

If you are starting from a similar position to where Gunna started, the Beach Body Blueprint is designed exactly for this kind of transformation. It provides the structure, the progression, and the guidance to get from where you are to where you want to be.

ETERNO'S GUNNA WORKOUT SCHEDULE

WORKOUT A (MONDAY)

• Incline DB Press: 2 sets x 6-8, 8-10 reps
• Chest Supported Machine Row: 2 sets x 6-8, 8-10 reps
• Weighted Dip: 1 set x 8-10 reps
• Single-arm DB Preacher Curl: 2 sets x 6-8, 8-10 reps
• Incline DB Lateral Raise: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT B (WEDNESDAY)

• Smith Machine Bulgarian Split Squat: 2 sets x 6-8 reps
• Nordic Curl: 3 sets x AMRAP
• Leg Extensions: 2 sets x 8-12 reps
• Standing Calf Raise Machine: 3 sets x 12-15 reps
• DY Dumbbell Shrugs: 1 set x 6-8 reps
  
  

WORKOUT C (FRIDAY)

• Seated DB Shoulder Press: 2 sets x 6-8, 8-10 reps
• Weighted Chin Ups: 2 sets x 5, 6 reps
• Overhead Rope Extensions: 2 sets x 8-10, 10-12 reps
• Reverse Machine Fly: 2 sets x 10-12, 12-15 reps

NEXT: More Celebrity Workouts

GUNNA WORKOUT NOTES

Three days per week is the right frequency for a transformation-focused programme. It is enough to drive meaningful change in body composition and muscle retention while leaving adequate recovery time. For someone early in their training journey or returning after a significant period of inactivity, three days is more sustainable than five and far more effective than one or two.

Monday's upper session leads with incline pressing. The incline DB press targets the upper chest and anterior deltoid, building the shoulder and chest definition that changes how a body looks in a T-shirt. The row work follows to balance the pressing and build the back. Arm isolation at the end ensures the biceps and triceps get direct stimulation.

Wednesday's lower session hits the Bulgarian split squat as the primary movement. Split squats build single-leg strength, fix imbalances, and hammer the glutes and quads simultaneously. The Nordic curl on leg day is the most effective posterior chain exercise you can do with no equipment. Three AMRAP sets is enough stimulus. Do not rush them.

Friday's session leads with overhead pressing and pull work. Shoulder pressing and weighted chin-ups build the upper body definition that becomes visible as body fat drops. The chin-up is a fundamental movement — every male should be able to do at least one weighted chin-up. Build to it progressively.

Consistency beats intensity here. Three quality sessions per week, done every week for six months, will produce more transformation than sporadic intense bursts followed by weeks off. That is the lesson from every lasting physique change. Show up. Do the work. Repeat.

THE GUNNA DIET

Gunna's 100-pound weight loss was not achieved by magic. It was achieved by creating a sustained caloric deficit over a significant period of time. That means eating fewer calories than the body burns, consistently, for months. There is no other mechanism for fat loss. The diet drove the transformation.

Caloric reduction does not mean starvation. The most effective and sustainable approach is a moderate deficit — around 500 calories below maintenance per day. At that rate you lose approximately one pound of fat per week. Over the course of a year, that is 50 pounds. Over 18 to 24 months, a 100-pound transformation is entirely achievable for someone who stays consistent.

Protein must be kept high during fat loss. When you eat in a deficit, your body will use muscle tissue as fuel if protein intake is insufficient. Hitting 0.8 to 1 gram of protein per pound of target bodyweight per day preserves the muscle you have and keeps you feeling full. Chicken breast, turkey, eggs, white fish, and Greek yoghurt are the staples.

Processed food, fast food, and sugary drinks need to go. The fastest way to create a caloric deficit is to eliminate liquid calories and ultra-processed foods. A single large fast food meal can contain 1,200 calories or more. Replacing that with whole food alternatives can eliminate the deficit for the day in one decision.

Volume eating helps manage hunger. Vegetables, salads, and lean proteins are extremely filling relative to their calorie content. Filling your plate with high-volume, low-calorie food makes the deficit feel less like deprivation and more like just eating properly.

Alcohol is a significant obstacle for fat loss. It adds empty calories, reduces fat oxidation while being metabolised, and impairs sleep quality — all of which work against the goal. Eliminating or drastically reducing alcohol is one of the highest-impact dietary changes a man can make for fat loss. If the transformation is the priority, the alcohol has to take a back seat.