The Mark Estes workout is built for the look that turned a Montana ranch kid into one of the most talked about faces on TikTok. Here is who Mark Estes is, how big he really is, and the exact three-day routine and diet you can run to build the same lean, athletic, aesthetic physique.

MARK ESTES BIO

Mark Charles Estes was born in Kalispell, Montana, and published profiles put his birthday at 9 October 1999. That makes the Mark Estes age 27 at the time of writing. He grew up between Kalispell and a ranch near the small town of Drummond, in a childhood built around horses, hunting and fishing. His Montana Boyz co-star Kaleb Winterburn has even said he used to ride bulls.

Before TikTok, there was football. Estes was a standout at Drummond High School, where he earned all-state honours as a sophomore in 2015 and became a state champion in track and field. He then moved to Glacier High School in Kalispell and made second-team all-state there in 2017. Earning all-state recognition at two different schools is rare, and he did it after coming back from an ACL injury, before committing to Montana State University.

At Montana State he wore number 82 as a wide receiver. He redshirted in 2018, then played in all 15 games in 2019 and became a threat as both a receiver and a runner late in the season. He later moved to Montana Tech, and his 2021 season shows exactly what kind of athlete he was. He played all 10 games, scored five touchdowns, caught 16 passes for 245 yards and returned 20 kicks for 408 yards. He wrapped up his college career at the end of 2023, saying he was thankful for six years of what the sport had given him.

Montana Tech is also where the Montana Boyz were born. Estes, Winterburn and Kade Wilcox met through college football and started filming videos almost by accident in 2021. Dancing clips and cowboy lifestyle content took off, the group passed 700,000 TikTok followers by early 2024, and the three moved to Nashville to create content full time. They also launched a clothing line, Belmont Acres, and started filming a reality series with Vice Media and Viral Nation.

Then came the headlines. In February 2024, Kristin Cavallari went public with her new boyfriend on Instagram, and the whole internet wanted to know who Mark Estes was. The pair split in September 2024 after around seven months, with both sides making it clear there was no drama. In June 2025 the Mark Estes girlfriend question got a new answer, when he went public on TikTok with model Sommer Ray.

The part that matters for this blog is simpler. In October 2024, Estes ran his own six-week fitness challenge on the Solin app, built around weight training, nutrition guidance and cardio, with the stated goal of losing stubborn fat and getting toned. He knows his physique is a big part of his appeal, and he trains for it.

HOW BIG IS MARK ESTES?

So how tall is Mark Estes? His Montana Tech football roster lists him at 6 feet 1 inch, which is 185cm, and 190lbs, which is around 86kg. Other published profiles put him slightly lighter at 185lbs, or 84kg. That is the kind of small swing you would expect from a former athlete who no longer has to carry playing weight for football.

The Mark Estes height sits a couple of inches above the average man, and it is close to ideal for an aesthetic physique. He is tall enough for long lines and a big shoulder frame, but not so tall that his muscle gets stretched thin across a long skeleton.

The Mark Estes weight is the more interesting number. At 190lbs on a 6 feet 1 inch frame he is not small, but he does not look heavy either. That is the receiver's build. Wide receivers have to be fast, explosive and able to take a hit, so they carry real muscle without the bulk that would slow them down.

There is no published body-fat figure for him, and anyone quoting a precise number is guessing. What you can see is a man who stays lean enough to look sharp on camera, with an athletic upper body and a tight waist rather than a bodybuilder's mass. His own fitness challenge was sold on losing fat and toning up, which tells you exactly where he puts the emphasis.

That makes the Mark Estes physique a realistic target for most men. You do not need elite genetics or six training days a week. You need a solid amount of muscle in the right places and a low enough body fat to show it off.

KEY CHARACTERISTICS OF MARK ESTES'S PHYSIQUE

Four traits define the look, and each one tells you what to train.

Broad shoulders and a narrow waist. This is the V taper, and it carries the whole silhouette. Wide side delts sitting on top of a tight midsection make a man look athletic in a T-shirt, a flannel shirt or nothing at all. Lateral raises, overhead pressing and staying lean are how you build it.

A filled-out upper chest. Not a huge bodybuilder chest. Just enough thickness up top that a shirt sits properly and the chest reads as strong. Incline pressing is the priority here, which is why it opens the week.

An athletic, wide back. Six years of college football leaves its mark on a man's upper back. Chin ups, pulldowns and rows give you the width and thickness that stop the frame looking flat from behind or from the side.

Legs that match the upper body. Receivers live on their legs, and Estes was a state track champion before he ever played a college snap. That kind of athleticism leaves a balanced lower body behind. Squats, Romanian deadlifts and direct hamstring work keep the legs in proportion without turning them into the main event.

Notice what is not on the list. No giant arms, no huge traps, no extreme mass. The look is lean, proportionate and athletic, and that is exactly what the routine below is designed to produce.

THE MARK ESTES WORKOUT ROUTINE

The Mark Estes workout routine has never been published exercise by exercise. His fitness challenge combined weight training with nutrition guidance and cardio recommendations, but the full detail is not public, and nothing in this blog is presented as his private programme.

What we can do is more useful. We can take the traits above and build the routine that produces that look, using a structure that suits a lean, aesthetic physique and a busy man who would rather be out of the gym than living in it.

That means three sessions a week. Monday is upper body with a chest, back and arms focus. Wednesday is legs. Friday is upper body again with a back and shoulders focus. Your back, shoulders and arms get trained twice a week, the shoulders get hit from several angles, and the chest and legs each get one hard, focused session.

The lifts are chosen deliberately.

Incline dumbbell press and flat machine press build the upper and middle chest that gives the frame its thickness from the front.

Chest supported T-bar rows, weighted chin ups and single-arm lat pulldowns build the width and thickness of the back. Chest supported rowing takes your lower back out of the movement, so the lats and upper back do all of the work.

Machine shoulder press, cable cuff lateral raises and single-arm reverse cable flys cover the front, side and rear of the shoulder. That is the shortcut to the broad, capped look that creates the V taper.

Hack squats, Romanian deadlifts, leg extensions and seated leg curls cover the quads, hamstrings and glutes in one efficient session, with calf raises and cable shrugs to finish.

Bayesian cable curls, rope hammer curls and two triceps extensions keep the arms in proportion without letting them take over.

Most of the main lifts use reverse pyramid training. You do your heaviest set first, while you are fresh, then drop the weight for a second set with a few more reps. It gives you a heavy, productive top set plus extra volume without grinding through junk reps, which is perfect when you are trying to stay lean and hold onto every bit of strength.

If you want the whole thing laid out for you, with the nutrition handled too, our Beach Body Blueprint is built for exactly this kind of lean, aesthetic look.

ETERNO'S MONTANA BOYZ WORKOUT SCHEDULE

This is a three-day routine. Train Monday, Wednesday and Friday, with a rest day between every session. Warm up before each workout with five minutes of easy cardio and two light ramp-up sets on your first exercise.

WORKOUT A (MONDAY)

• Incline Dumbbell Press: 2 sets x 6-8, 8-10 reps
• Chest Supported T-Bar Row: 2 sets x 6-8, 8-10 reps
• Flat Machine Press: 2 sets x 6-8, 8-10 reps
• Bayesian Cable Curl: 2 sets x 6-8, 8-10 reps
• Single-arm Overhead Dumbbell Extensions: 2 sets x 8-10, 10-12 reps
• Cable Cuff Lateral Raise: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT B (WEDNESDAY)

• Hack Squat: 2 sets x 6-8 reps
• Barbell Romanian Deadlift: 2 sets x 10-12 reps
• Leg extensions: 2 sets x 8-12 reps
• Seated Leg Curl: 2 sets x 8-12 reps
• Standing Calf Raise Machine: 3 sets x 10-12 reps
• Cable Shrugs: 2 sets x 10-12 reps
  
  

WORKOUT C (FRIDAY)

• Weighted Chin Ups: 2 sets x 5, 6 reps
• Machine Shoulder Press: 2 sets x 6-8, 8-10 reps
• Single-arm Lat Pulldown: 2 sets x 6-8, 8-10 reps
• Cable Crossover Extensions: 2 sets x 8-10, 10-12 reps
• Rope Hammer Curls: 2 sets x 6-8, 8-10 reps
• Single-arm Reverse Cable Fly: 2 sets x 10-12, 12-15 reps

NEXT: Bryce Harper 'Phillies' Workout: Train Like a Two-Time MVP

MONTANA BOYZ WORKOUT NOTES

Three days and eighteen exercises. It looks simple on paper, and it only works if you get the following right.

Reverse pyramid training is how the main lifts progress. Where you see two rep ranges, like 6-8, 8-10, your first set is the heaviest. Warm up, then load a weight you can lift for 6 to 8 clean reps. Rest, drop the weight by around 10 percent, and aim for 8 to 10 reps on the second set. When you hit the top of the range on your first set, add weight next session.

Straight sets stay at the same weight. Where you see a single range for every set, like the hack squat at 2 sets x 6-8 reps, use the same load across all of them. Once you can hit the top of the range on every set, go up.

Weighted chin ups follow the same logic with lower reps. Five reps on the first set, six on the second, with the second set slightly lighter. If you cannot yet do eight clean bodyweight chin ups, start without added weight and build up to it.

Train close to failure. Every working set should finish with only one or two reps left in the tank. The clearest sign you are there is your rep speed slowing down even though you are pushing as hard as you can. Low volume only works when the effort is genuinely high.

Rest properly between sets. Take as long as you need to feel ready for another all-out effort. For the big compound lifts that usually means two and a half to five minutes. Isolation work like lateral raises and curls needs less. Short, rushed rest periods just make your next set weaker.

The volume is low on purpose. Most muscle groups get around four to six hard sets per week. That sits inside the three to ten direct sets per muscle that is enough for the vast majority of natural lifters, as long as every set is taken close to failure. On a cut that matters even more. Your recovery is already stretched by eating less, so more sets usually just means worse sets.

Progress the weight, not the exercise list. Log every session. The goal is to slowly add weight or reps over weeks and months. Do not keep adding exercises because you feel like you should be doing more. A short routine you actually progress on will always beat a long one you do not.

The split protects your recovery. Upper body on Monday, legs on Wednesday and upper body again on Friday means no muscle is trained two days in a row. Your back, shoulders and arms get two sessions a week, your chest and legs get one focused session each, and you still have four full days a week away from the gym.

Keep cardio simple. Estes built his base as a receiver and a track athlete, and his own challenge included cardio for fat loss. For most men, plenty of daily walking and some easy cardio on rest days is enough to support fat loss without eating into recovery. Keep it away from your lifting sessions where you can.

THE MARK ESTES DIET

The Mark Estes diet has never been published in detail. His challenge included nutrition guidance, but he has not shared a meal plan publicly, so nothing here is presented as exactly what he eats. What follows is the approach that actually builds and keeps a physique like his.

The look is lean first. You can carry all the muscle in the world, but if it sits under a layer of fat nobody sees the shoulders, the chest or the waist. So the Mark Estes workout and diet approach starts with body fat.

Start with a moderate calorie deficit. Around 500 calories below maintenance is the reliable starting point for most men, which works out at roughly a pound of fat loss per week. If you can manage the hunger, 750 below is fine. Go much harder than that and you start losing strength and muscle along with the fat. As you get leaner your maintenance drops, so when progress stalls for a couple of weeks, take another 100 to 200 calories off.

Hit your protein every day. Aim for around 0.8 grams of protein per pound of bodyweight. At 190lbs, that is roughly 150 grams a day. Protein is what keeps your muscle on while the fat comes off, and it keeps you fuller on fewer calories. Build every meal around protein sources such as eggs, chicken, beef, fish, Greek yoghurt or a protein shake.

Keep fats moderate and fuel your training with carbs. Fats should make up somewhere around 15 to 30 percent of your daily calories. The rest goes to carbohydrates like rice, potatoes, oats and fruit, which give you the energy to train hard on lifting days.

Eat mostly whole foods. Meat, fish, eggs, dairy, rice, potatoes, oats, fruit and vegetables. They keep you full, they are easy to track, and they make a deficit far easier to stick to than a diet built on packaged food.

A simple day might look like this:

• Breakfast: Eggs on toast with a piece of fruit
• Lunch: Chicken, rice and vegetables
• Snack: Greek yoghurt with berries, or a protein shake
• Dinner: Steak or salmon with potatoes and a big portion of vegetables

Once you reach the body fat you want, bring your calories back up slowly. Eating around 100 to 200 calories above maintenance is enough to keep adding muscle without losing the sharpness you worked for.

That is the honest version of building a physique like Mark Estes. Three hard sessions a week, lifts you actually progress on, enough protein, and a sensible deficit until you are lean enough to show it. Pair it with the Beach Body Blueprint and you have the whole system laid out for you.