Last Updated On June 24, 2023
Channing Tatum may be known for his work in Hollywood favorites like Magic Mike, 21 Jump Street, and She's The Man, but he's equally respected for his incredible body!
Maintaining a busy acting schedule alongside an intense fitness routine isn't easy, but he manages to pull it off better than just about anyone else in the industry.
If you're wondering how you can score rock-hard abs like Tatum, stay tuned because we have all the secrets for how to burn fat and gain lean muscle mass!
- Workout Summary - Quick Look
- Channing Tatum’s Workout Routine Explained
- Channing Tatums History - Who Is This Celebrity?
- Current Body Stats
- Channing Tatum’s Workout Principles Explained
- Accomplishments, Awards and Nominations
- The Channing Tatum Diet - What He Eats
- What Supplements Does Channing Tatum Take?
- Channing Tatum Workout Routine FAQs
- Conclusion
Workout Summary - Quick Look
Main Workout Goal | Lean and Muscular Physique |
Program Duration | 9 weeks |
Workout Days Per Week | 7 |
Time Per Workout | 60-90 minutes |
Equipment Required | Rope, Dumbbells, Barbells |
Recommended Supplements | Multivitamin Whey Protein Powder Creatine BCAA's Green Tea Extract |
Channing Tatum’s Workout Routine Explained
The Channing Tatum workout routine is nothing to balk at, and is challenging to even the most regular gym goers. While Tatum's physical prowess is certainly a help, each day's workout routine is designed to push him in order to yield impressive results quickly.
While the following is just a taster workout, it’s very close to the actual Magic Mike workout and Tatum’s workouts on a regular basis. He is now training completely on another level, not taking any rest days in order to maintain a certain level of fitness and maximize results.
Tatum bunked with his trainer, Arin Babaian, at Tatum's Ojai ranch. Ojai is a bit out of the way of Los Angeles, so it would be a hassle to make the commute on a daily basis. Not to mention, the California ranch has a ton of mountains and natural beauty, perfect for outdoor workouts.
In addition, you’ll see that with the push circuit and pull circuit, he lifts moderately heavy weight rather than maxing out. There are times when he’ll sit on an exercise ball to do some lifts like the shoulder press, tricep extension, dip bar exercises or bicep curl to further engage the core and burn calories.[1]
To start out, he will do some cardio like skipping rope, a light jog, and then do some long-distance work on the days he isn’t doing resistance work.
The ab-crushing circuit was crucial for his Lost City, GI Joe workout, as well as just about every other role that required him to take his shirt off. To really develop and etch those abs, it is important to put them under a weight-bearing load. For example, he would do sit-ups while holding a weight or at an incline for an added challenge.
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Monday: Bench Press Focused Chest & Cardio
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jumping Rope | 1 | 100 Skips | 120 secs |
Push-Ups | 3 | 25 | 20-30 secs |
Military Press | 3 | 25 | 20-30 Secs |
Bench Press | 3 | 20 | 20-30 Secs |
Tuesday: Long Cardio
Exercises | Reps |
|---|---|
Long Distance Bike Ride Or Jog or combination | |
Bike | At Least 5-10 Miles |
Jog | At Least 3-5 Miles |
Wednesday: Squats Focused Legs & Cardio
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pull Ups | 3 | 10 | 25-35 secs |
Push Ups | 3 | 20 | 20-30 Secs |
Leg Raises | 3 | 25 | 20-30 Secs |
HIIT Training | 1 | 20 Minutes | 5-10 minutes |
Alternating 1 minute walk & 1 minute sprint | 1 | 20 Minutes | 5-10 minutes |
Squats | 5 | 12,10,8,5 & 3 | 20-30 Secs |
Leg Press | 3 | 10 | 20-30 Secs |
Hack Squat | 3 | 10 | 20-30 Secs |
Weighted Step Ups | 3 | 10 | 20-30 Secs |
Calf Raises | 3 | 20 | 20-30 Secs |
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Thursday: Long Cardio
Exercises | Reps |
|---|---|
Long Distance Bike Ride Or Jog | |
Bike | At Least 5-10 Miles |
Jog | At Least 3-5 Miles |
Friday: Military Press Focused Shoulders & Cardio
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pull Ups | 3 | 10 | 20-30 Secs |
Push Ups | 3 | 20 | 20-30 Secs |
Leg Raises | 3 | 25 | 20-30 Secs |
HIIT Training | 1 | 20 Minutes | 5-10 minutes |
Alternating 1 minute walk & 1 minute sprint | 1 | 20 Minutes | 5-10 minutes |
Military Press | 5 | 12,10,8,5 & 3 | 20-30 Secs |
Dumbbell Shrugs | 3 | 20 | 20-30 Secs |
Arnold Press | 3 | 10 | 20-30 Secs |
Dumbbell Front Shoulder Raises | 3 | 12 | 20-30 Secs |
Barbell Shrugs | 3 | 10 | 20-30 Secs |
Shoulder Flys | 3 | 12 | 20-30 Secs |
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Saturday: Long Cardio
Exercises | Reps |
|---|---|
Long Distance Bike Ride Or Jog | |
Bike | At Least 5-10 Miles |
Jog | At Least 3-5 Miles |
Sunday: Deadlift Focused Back & Cardio
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pull Ups | 3 | 10 | 20-30 Secs |
Push Ups | 3 | 20 | 20-30 Secs |
Leg Raises | 3 | 25 | 20-30 Secs |
HIIT Training | 1 | 20 Minutes | 5-10 minutes |
Alternating 1 minute walk & 1 minute sprint | 1 | 20 Minutes | 5-10 minutes |
Deadlift | 5 | 12,10,8,5 & 3 | 20-30 Secs |
Wide Grip Pull Ups | 3 | 10 | 20-30 Secs |
Lateral Pull Downs | 3 | 12 | 20-30 Secs |
Cable Rows | 3 | 10 | 20-30 Secs |
Dumbbell Rows | 3 | 10 | 20-30 Secs |
Channing Tatums History - Who Is This Celebrity?
Born in Alabama in 1980, Tatum moved to rural Mississippi when he was just 6 years old. He was always athletic, even attending Glenville State College on a football scholarship before dropping out.
Around this time, he eventually began working as a stripper in a local nightclub and later moved to Miami, where he was discovered by a model scout.
After being cast as a dancer in a Ricky Martin music video, he started working as a model for some big names before heading into TV commercials.
In 2006, he starred alongside Amanda Bynes in She's the Man and later in Step Up, which is widely considered his breakout role. He's since played many roles, including in the romance drama Dear John.
Another massive success for Channing Tatum's career was the Magic Mike film which was based on his experience as an exotic dancer. The Channing Tatum shirtless scenes certainly didn't hurt his reputation, nor his impressive dance skills.
Since then, he’s gone on to become a versatile go-to actor in Hollywood, a filmmaker, and a businessman.
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Current Body Stats
Stat | Measurement |
|---|---|
Height | 6’1” |
Weight | 187 lbs |
Age | 42 |
Biceps | 15 inches |
Waist | 32 inches |
Chest | 44 - 45 inches |
Channing Tatum’s Workout Principles Explained
The Channing Tatum workout plan relies on intensity and consistency, which can be hard to maintain. He works with close friend and long-time Hollywood PT Arin Babaian to achieve his goals.
These goals vary, depending on his character's lifestyle. For example, the Magic Mike workout would be more involved, focusing on obtaining a lot of definition and to achieve those famous Channing Tatum abs.
For the film Foxcatcher, the film Babaian is most proud of, they had an absolutely grueling workout routine where at times they were training in a tent in the rain in the middle of the night after filming all day. Foxcatcher involved a lot of wrestling training which is quite rigorous and was very different from other workout programs other roles demanded.
Babaian explains that the actor never does the same workout routine more than once in the same week. Channing Tatum's workout routine typically involves a push circuit one day and pull circuits the other.
This gives those muscles the chance to rest and recover a bit.[2] Circuit workouts are great for cutting body fat as they keep the heart rate up by minimizing rest time.
The actor relies quite a bit on working outdoors as well, taking advantage of the fact that he's always been a full-on athlete.
These address the whole body, like mountain bike rides, swimming in the open ocean, and other methods to get into incredible shape. He, unfortunately, did have to battle injuries, so Babaian explains that he had to try to resolve that or work around them.
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Accomplishments, Awards and Nominations
Athletic Scholarship
One of Channing Tatum's first big accomplishments is earning a full-ride football scholarship to Glenville State College in West Virginia. While it is clear he's always been a talented athlete, he had other passions that took priority.
First Music Video
His big break happened when he worked as a dancer in superstar Ricky Martin's music video for the international hit "She Bangs."
2013 Critics’ Choice Movie Awards
Nominated for Best Actor in a Comedy; this was one of his first significant industry nominations, but he did not end up winning.
2015 Independent Spirit Awards
This was Channing Tatum's first big award, and in this case, it was the 'Special Distinction Award.' The same year, he was also nominated for the Critics' Choice Movie Awards for Best Actor in a Comedy, but didn't win.
Gijón International Film Festival 2006
Tatum was nominated as Best Actor for his work in A Guide to Recognizing Your Saints and ended up winning. That year, he was also nominated for Breakthrough Actor at the Gotham Awards.
Hollywood Film Awards
In 2014 and 2015, he won the Hollywood Ensemble Award for his role in Foxcatcher and The Hateful Eight, respectively.
MTV Movie & TV Awards
In 2014, Channing Tatum won the MTV Trailblazer Award, and in 2015 won for Best Comedic Performance for his role in 22 Jump Street.
People’s Choice Awards
While Channing Tatum's no stranger to being nominated at the People's Choice Awards, he didn't win until 2016 for Favorite Movie Actor.
Sundance Film Festival
Easily one of the most significant awards for Channing Tatum's career, he won for Best Ensemble Performance in 2006 for A Guide to Recognizing Your Saints.
Teen Choice Awards
Channing Tatum throws down at this awards show. He's been nominated virtually countless times, and won in 2012 in Choice Movie Actor: Comedy for 21 Jump Street, 2013 for Choice Summer Movie Star: Male in White House Down, in 2014 in the same category for 22 Jump Street, as well as 2015 for Magic Mike XXL.
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The Channing Tatum Diet - What He Eats
Channing Tatum’s diet is rather simple, cutting out junk food and chemical additives and focusing on clean eating. His diet plan is comprehensive, however, with lots of lean protein and vegetables.
The proper diet required for his demanding schedule was to eat every 2 hours in order for his body to recover, provide energy for workouts, and maximize results.
As far as beverages go, he consumed mostly water and eliminated soft drinks. Channing Tatum's workout routine obviously caused him to lose a lot of water through sweat, so proper hydration was crucial.[3]
Again the diet plan would vary, depending on the role he was training for at the time. The Magic Mike diet would involve fewer calories than the diet plan that was required for a role like Foxcatcher, as more muscle was required.
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What To Go For
What To Avoid
What Supplements Does Channing Tatum Take?
Related Article - Christian Bale Workout Routine And Diet Plan
Channing Tatum Workout Routine FAQs
He's quite skilled at weight training and is able to bench at least 225 pounds.
It’s not reported how much he can squat.
While the six-pack-sporting actor may look like he’s had years of training, he reports that he first learned to dance as a teenager at a friend’s birthday party from one of their grandmothers!
He doesn’t follow a keto diet, as he does need more carbs to accommodate his grueling workout schedule. However, he still consumes a relatively low amount of carbs.
While he occasionally does have stunt performers, if they allowed him to, he could very likely do all his own stunts.
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Conclusion
While the fitness industry and Blockbuster films haven’t always been intertwined, Channing Tatum managed to bring them closer together, and we often get to see Channing Tatum working out on the big screen.
Fitness grew in popularity after Magic Mike, undoubtedly, as being in shape seemed to be more accessible. With this workout and diet, you too can start exercising and have his results!
References:
- https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076330
- https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/
