Last Updated On June 26, 2023
When it comes to spitting lyrics and being an absolute menace on the mic, there’s nobody quite like Eminem.
The legend born as Marshall Bruce Mathers III has been one of the best-selling music artists to ever live with a huge fan base worldwide.
Throughout his career, the real Slim Shady has faced many struggles - from addiction to obesity.
Thankfully, today, Eminem's both sober and lean, managing to keep his 5-foot-7-inch frame at a healthy 150 pounds.
How does he do it and can you do the same? Well, one glance at Eminem’s gym routine and diet should give you a good idea!
- Slim Shady's Quick Workout Summary
- Eminem's Workout Program Explained
- Eminem - The Brief Story
- Current Body Stats
- Eminem’s Training and Workout Principles
- Accomplishments, Awards & Nominations
- Eminem Diet Plan – What Does He Eat?
- What Supplements Does Eminem Take?
- Eminem’s Workout Playlist – Get Motivated!
- Eminem Workout Routine & Diet FAQs
- Conclusion
Slim Shady's Quick Workout Summary
Main Workout Goal | Maintaining Lean Physique |
Program Duration | 9 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells, T Bar, EZ Curl Bar |
Recommended Supplements | Multivitamins Omega-3s Magnesium |
Eminem's Workout Program Explained
When it comes to Eminem's workout routine, there's no doubt that he takes his training seriously.
He works out six days a week, for at least an hour or two, making sure to focus on different muscle groups each day.
As he says,
“I needed to figure out a way to function sober. It's easy to understand how people replace addiction with exercise. One addiction for another."
So it's no wonder he works out hard even if he has a crazy week. Guess his "insanity" won this round.
Early on, Eminem's workout routine consisted of workout DVDs, including "P90X", "Body Beast," and Shaun T's "Insanity."
"I do the Body Beast workout with free weights, bench, and pull-up bar at home. It's just me, so it helps that the Body Beast dude is over-the-top.", said Em.
It’s these exercises that have helped him form the foundation for what he does now - train for strength and endurance, focusing on each part of his body.
As evident by his upper body, Eminem focuses heavily on his bodyweight chest exercises, arms and back exercises with dumbbells.
While he isn't the biggest fan of pull-ups, he does incorporate chin-ups in his sessions to hit both his biceps, lats, and upper back.
He's not a stranger to cardio exercises either, which is not surprising, seeing how he used to run eight and a half miles in about an hour, twice a day, when he first embarked on his fitness journey.
Overall, the Eminem workout routine is fairly straightforward, aiming to train different muscle groups each day, utilizing both free weights and bodyweight exercises, such as tricep bodyweights exercises and bicep bodyweight exercises, as well as boxing.
At first, he wasn't too keen on boxing, but he claims that the discipline required to box helped him get into the proper mental state.
Related Article - 50 Cent's Diet Program And Exercise Routine
And with that in mind, how does Eminem work out? We have some ideas.
Monday – Back & Biceps (Sets: 4-6, Reps: 10-15)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlifts | 4 | 10 | 30-35 secs |
Lat pulldowns | 4 | 10 | 30-35 Secs |
Cable rows | 4 | 10 | 30-35 Secs |
T-bar row | 4 | 10 | 30-35 Secs |
EZ-bar curls | 4 | 10 | 30-35 Secs |
Hammer curls | 4 | 10 | 30-35 Secs |
Reverse barbell curls | 4 | 10 | 30-35 Secs |
Chin-ups | 4 | 10 | 30-35 Secs |
Tuesday – Chest & Triceps (Sets: 3-5, Reps 8-12)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell bench press | 3 | 8 | 30-35 Secs |
Incline dumbbell fly | 3 | 8 | 30-35 Secs |
Bar dips | 3 | 8 | 30-35 Secs |
Cable crossover | 3 | 8 | 30-35 Secs |
Dumbell skull crushers | 3 | 8 | 30-35 Secs |
Cable row tricep pushdown | 3 | 8 | 30-35 Secs |
Cable overhead extension | 3 | 8 | 30-35 Secs |
Cable standing high cross triceps extension | 3 | 8 | 30-35 Secs |
Wednesday – Legs & Thighs (Sets: 4 to 7, Reps 8-15)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
15 to 20 minutes on the treadmill | 4 | 8 | 30-35 Secs |
Stiff leg deadlifts | 4 | 8 | 30-35 Secs |
Goblet squats | 4 | 8 | 30-35 Secs |
Dumbbell reverse lunges | 4 | 8 | 30-35 Secs |
Dumbbell lateral lunges | 4 | 8 | 30-35 Secs |
Bulgarian split squats | 4 | 8 | 30-35 Secs |
Box jumps | 4 | 8 | 30-35 Secs |
Squat thrusts | 4 | 8 | 30-35 Secs |
Thursday – Shoulders (Sets: 3-5, Reps: 5-10)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell side lateral raise | 3 | 5 | 30-35 Secs |
Wrap-around rear delt row | 3 | 5 | 30-35 Secs |
Pike push-ups | 3 | 5 | 30-35 Secs |
Dumbbell front lateral raise | 3 | 5 | 30-35 Secs |
Seated dumbbell press | 3 | 5 | 30-35 Secs |
Upright row | 3 | 5 | 30-35 Secs |
Barbell Shoulder raise | 3 | 5 | 30-35 Secs |
The Urlacher | 3 | 5 | 30-35 Secs |
Friday – Cardio training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
High Knees | 5 | 20 on alternating sides | 30 seconds |
Kettlebell Swing | 5 | 10 | 10 seconds |
Shuffle jump tucks | 5 | 15 | 10 seconds |
Pencil jump | 45 Seconds | To Failure | 30 seconds |
Plank Get-up | 5 | 10 on alternating arms | 30 seconds |
Saturday – Core Training (Sets: 5, Reps: 5)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Hanging Knee Raise | 5 | 5 | 30-35 Secs |
Ab rollout | 5 | 5 | 30-35 Secs |
Oblique crunches | 5 | 5 | 30-35 Secs |
Planks | 5 | 5 | 30-35 Secs |
Push-ups to jackknife | 5 | 5 | 30-35 Secs |
Hollowman | 5 | 5 | 30-35 Secs |
Med ball side toss | 5 | 5 | 30-35 Secs |
KB Swing | 5 | 5 | 30-35 Secs |
Superman pulls | 5 | 5 | 30-35 Secs |
Sunday – Rest
Eminem - The Brief Story
What do you call someone that has transformed the way people see hip hop? A rap god? A hit record producer?
You can call him all those things, and you'd still be right. He's all of the above.
Personal Life
Marshall's upbringing was anything but ideal; his relationship with his mother was horrible, his marriage failed miserably, many of his friends were no longer around, and his struggles with addiction certainly didn't make his life easier. In 2007, he overdosed.[1]
We know how the saying goes, though, diamonds are made in the dirt.
Nowadays, Eminem is one of the best-selling music artists of all time and easily the most influential musician of the 2000s.
Rapper
Throughout his prolific career, Eminem has put out 11 studio albums - counting the "Infinite" from 1996, which pretty much no one has ever heard.
On top of those, he also collaborated with D12 on two of their albums, has released an album with Royce da 5'9", and has also released a compilation album and two soundtrack albums.
Fourteen of these were #1 on Billboard 200 charts, and in albums, he's second only to Jay-Z, with 10 consecutive number-one studio albums on Billboard's charts.
In 2013, he had eight albums in the Top 200 - at the same time.
On top of that, he has released countless top-ten singles and has won many awards, but more on that later.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 5’7” |
Weight | 150 lbs |
Age | 50 |
Biceps | 15 inches |
Waist | 32 inches |
Chest | 43 inches |
Eminem’s Training and Workout Principles
For Eminem, it was all about weight loss and getting his mind off the pills after he got out of rehab.
According to Eminem himself, his workouts early on were borderline obsessive.
He compulsively counted calories and did absolutely everything in his power to burn 2000 calories, per day, through exercise only.
He started running 17 miles each day on a treadmill, leading to rapid weight loss, but also some hip and joint discomfort.
Thankfully, after he lost 80 pounds, his approach took a turn.
The Eminem workout routine and his training and workout principles have long evolved from mindless running for a natural endorphin high and into a proper regime targeting all major muscle groups.
From what we know, the main principle Eminem lives, creates, and trains by is that "consistency is key."
In other words, you won't catch Eminem skipping workouts or taking a five day break because he feels sore or isn't in the mood.
Related Article - Tim McGraw's Workout And Diet Routine
After all, that is the reason he's maintained his body weight and elevated his fit body image over the last 15 years.
Accomplishments, Awards & Nominations
You could probably write a book outlining Eminem's achievements over the last 25 years. But, since we don't have the time for that, here's a brief outline of his more-than-illustrious career.
Over 220 Million Albums Sold Worldwide
Academy Award
15 Grammy Awards
17 Billboard Music Awards
And countless others…[2]
Eminem Diet Plan – What Does He Eat?
Unlike many other celebrities and their outlandish diet, Eminem likes to keep things clean and simple.
Eminem avoids alcohol, sugars, and trans fats, and is feeding his body with essential nutrients.
Breakfast
For breakfast, Eminem likes to treat himself to an egg white omelet with a green beverage on the side. Sometimes that's a kale smoothie, and other times some kind of green juice.
Lunch
For lunch, Eminem likes to get his protein in. You'll often see him eat a piece of turkey or chicken breast alongside some grilled veggies.
You could also see some high-protein tacos or Italian food, like spaghetti Bolognese, on his plate during lunchtime.
Snacks
Snacks are a big part of the Eminem workout routine and diet regime. They're light and nutritious, as Em usually likes to snack on fruits and seeds or have a glass of blueberry juice or coffee.
Dinner
Dinner's protein-dense, just like lunch. Grilled meat, steaks, or some kind of Italian dish like risotto with Saffron or chicken breast.
What To Go For
What To Avoid
What Supplements Does Eminem Take?
Let's talk about the supplements that allow Eminem to keep his fit and rugged physique.
Eminem’s Workout Playlist – Get Motivated!
We can't know which songs Em shreds the treadmill to, but we have to assume "Till I Collapse" is on there.
Arguably one of the best workout jams ever recorded, this 2002 anthem by Em will get you amped up and ready to tackle any workout.
And, seeing how he's close with Fifty and Dr. Dre, it's very likely some of their masterpieces are on his playlist, too.
Related Article - Dr. Dre's Workout Routine And Diet Plan
On a related note, if you’d like to work out alongside some of the top Eminem workout songs - here’s a playlist you’ll enjoy.[3]
Eminem Workout Routine & Diet FAQs
Eminem used to run seventeen miles a day. "I started getting OCD about the calories, making sure I burned 2,000 every day. In the end, I got down to about 149 pounds. I ran to the point where I started to get injured. All the constant pounding from the running began to tear up my hip flexors", said Eminem.
No, Eminem is not a vegan. He prefers eating a clean and balanced diet and avoids junk food and eating badly.
Eminem was around 230 lbs at his worst, which is when he began to exercise.
According to Em, his addiction’s the one to blame for the weight gain.
“The coating on the Vicodin and the Valium I'd been taking for years leaves a hole in your stomach, so to avoid a stomachache, I was constantly eating,” says Shady.
After the American rapper got sober, he went all in with his workouts cutting his weight down to 149 rather quickly. Since then, he's maintained his weight and fitness levels.
Conclusion
All things considered, Eminem should be commended for getting his life back on track. It's not easy overcoming addiction, but he did it.
Now that he's sober and healthy, he wants to help others achieve the same success.
That's why he's opened up to the public and shared the "Eminem diet and workout secrets," so anyone struggling to lose weight can achieve his striking body figure.
His dedication and perseverance are nothing short of admirable. So, if there's anything to learn here, is - even if you wanna quit - don’t.
Effort and time invested are all you need to become strong and lean.
References:
1. https://people.com/music/eminem-detalis-recovery-2007-overdose/
2. https://www.complex.com/pigeons-and-planes/2014/06/rap-god-a-history-of-eminems-biggest-achievements/
3. https://open.spotify.com/playlist/2s74yp8ddDgJN3MoV4Mv7
