Terry Crews Workout Routine (Complete Heavy Lifting Program)

Quick Guide - Workout Summary

Terry Crews' Workout Routine Explained

Terry Crews is highly consistent. He has been working essentially the same gym game plan for the last twenty years.

A distinctive characteristic of Terry Crews' routine is the way he gives back exercises their own day; most people like to lump the chest workout with back strengthening. Instead, he puts his chest workout with arms, abs, and cardio.

He does abs and cardio 3 out of his 4 days of strength training–he just combines them with different other areas.

You might think Terry Crews’ chest workout would be multi-day, but Terry does incline bench presses (for upper chest exercises) and flat bench presses only one day per week–working arms and abs on the same day as his chest workout.

Similarly, looking at his shoulder blades, you could think he really fixates on this part, but he gives it one day per week, on the same day as the arm and ab workout.

Most of us do not love push-ups. Crews has fostered the habit, however, and it partly explains Terry Crews’ arms.

Terry Crews is not a fan of doing many low-resistance reps. Instead, he uses the same rep scheme for multiple exercises, including sometimes a descending pyramid setup (meaning he adds weight as the number of reps decreases). This is arguably the most sustainable way to train wildly heavy.

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Terry sometimes likes supersets (making a complete set by going directly from one exercise to another), and he normally repeats these 3 times.

Essential equipment:

Less essential equipment that you might want:

There is some suggestion that Terry uses the Slingshot[1], a resistance-band device that helps one comfortably press more weight.

While he still includes the classic dumbbell curl in his biceps workout, Terry actually believes pull-ups are the most valuable biceps exercises. It has been suggested that he uses lifting straps[2] to really isolate the biceps during his pull-ups.

He likely does stretch exercises as part of his workout program; stretching is important for everyone, but especially mature athletes.[3]

Terry Crews takes a couple of complete days of rest from lifting, but he goes on a vigorous run daily.

Be sure to pace yourself if you try to replicate Terry Crews' workout. He said in 2013 to Black Enterprise, “I would never tell anybody to go in the gym and kill themselves ’cause if you come out too sore, you’re not going to [go] back.

I tell people to start out with one [mile]; start out with a half a mile; start out with just 20 minutes, and plan that 20 minutes. And sooner or later–and I mean in a few years–you’re like, ‘Man, I’m working out for an hour and a half.’ And it feels like nothing. You’ll be shocked.”

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Who Is Terry Crews? (Former NFL Player & TV Personality)

Some people know him as a defensive end and linebacker for the NFL. Others know him as Terry Jeffords from Brooklyn 99 or as President Dwayne Elizondo Mountain Dew Herbert Camacho from the movie Idiocracy. However you know Crews, you’ll see that he always makes time in his busy schedule to take care of himself.

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Current Body Stats

Terry Crews Workout Principles (His 5 Ways To Win)

1. Do Not Be Scared of Failure

If you are seriously considering Terry Crews' workout, you probably set a high bar for yourself. People who strive for excellence are hard on themselves when anything goes less than perfectly. Crews has seen perfectionism be the downfall of others.

He has written, “There are times when I fail miserably, but I always find myself knowing one more thing better, doing one more thing that I never did before.”

You have to take some hits to find the next level of excellence. You must observe your failure in order to learn what excellence really looks like for you.

2. You Get Better With Age

Terry Crews had most of the epiphanies that gave him the physique he has today after his pro football career.

Crews discovered that he had been doing many of his exercises in a way that put undue stress on his muscles and joints. With appropriate changes, he discovered he was almost never pulling muscles or getting sore, even as he aged.

3. Experiment With Food

Terry Crews discovered that intermittent fasting helped him eat less. His body adapted quickly, and now, he does not have to over-exercise to burn fat.

However, he said in 2017 to Business Insider humorously, “Now, the problem with intermittent fasting is that you never want to have a bad meal.’” Accordingly, Terry Crews’ diet is composed exclusively of foods he likes.

Some argue that you must eat breakfast to get the metabolism going, but Crews has found that a breakfast-less eating schedule ultimately works best for him.

Similarly, some argue that eating before bed leads to storing fat, but Terry eats his biggest meal in the later portion of the day and has dessert right before turning in.

He gives himself one day to eat absolutely whatever he wants. Some people might fear this would lead to a binge, subsequent weight gain, and eventually quitting. He finds the opposite to be true.

4. Run For a Better Physique

When you think of an action hero body like Terry Crews’, you envision a serious bodybuilding workout, not long runs. However, Crews is highly consistent with his cardio: A day without running a few miles is a downer for him.

So, if a depressed mood keeps you from weight training, consider starting a running routine.

5. Believe in Yourself

At some point in his life, Terry decided to have the proverbial "attitude of gratitude," and it worked for him. Given his famous unbeatable positivity, it is hard to believe he was not always this way.

When he began acting, Crews found himself just wanting to do his part and leave–not giving himself a chance to shine. With the help of mentors (especially Sylvester Stallone), he developed the self-confidence to express himself on camera.

His Major Accomplishments (Awards & Nominations)

Terry Crews is famous for his great body, but ironically, Terry’s entertainment and athletic accolades mostly occurred at separate times in his life. He developed his workout routine after his football career.

In his early life, Terry developed the ability to draw professionally, even getting his first job as a courtroom sketch artist. He attended Western Michigan University on an art scholarship but then earned a football scholarship after his freshman year.

Athletic:

Entertainment:

Personal:

Voted 2017 Time Person of the Year for his positive involvement in the #MeToo movement: He told of his own sexual assault.

This was not his first time being candid, though: He had been honest about a phase of his life in which he had poor eating habits–as well as several other relatable personal struggles.

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Eat Like Terry Crews (His Diet & Nutrition Examined)

He likes intermittent fasting, specifically, 16:8. Crews aims to eat his first meal around 2 pm and his last meal around 10 pm, creating an 8-hour window during which he spaces meals 2-3 hrs apart.

This aspect of Terry Crews’ diet may sound rigorous, and he admits that initial hunger pains almost made him quit. However, he found his body quickly adapted.

Terry believes eating more later in the day gives him more energy at the right time for his body to produce more testosterone. There is not much scientific evidence of this, but Terry Crews' workout routine and diet would promote healthy testosterone levels anyway.[4]

Terry Crews has not publicly announced his daily caloric intake, but it is probably at least 4000 calories per day and considerably more on his cheat day.

He maintains the intermittent fasting schedule on his cheat day. Still, he has repeatedly emphasized that "eat whatever he wants" means exactly that: pizza with any toppings, cheesy pasta, cobbler, sugary breakfast foods, etc.

However, this does not mean he is not keeping tabs: Speaking to Black Enterprise in 2013, he said, “I don’t eliminate anything from my diet. I write down everything I eat twice a year for 30 days.

What happens is you get a really good view of what you’re actually eating…and you find out you’ve been snacking all day, and you got like 2000 — 4000 calories that are unaccounted for. You think you’re eating good…You think, ‘Oh, I had chicken breast.’ Yea, but you had a Big Mac on the way to that chicken breast.”

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Meal 1: (Fasting)

Almost no calories, but not really an empty stomach. He keeps a protein shaker cup filled with water and amino acids with him. He told Business Insider, "I’ll have coffee, maybe tea. Sometimes I’ll have a little coconut oil on a spoon that makes you feel a little satiated.”

Meal 2: (2:00 pm) - First Meal of The Day

Omelet with bacon, salad, and protein shake. Alternatively, charcuterie: meats, cheeses, nuts, and grain (bread or crackers)

Meal 3: (4:00 pm)

Protein shake. Possibly, granola and yogurt.

Meal 4: (After 6:00 pm)

Evening meal with family–something like chicken, rice, and vegetables

Meal 5: (8:00 pm)

A meat and vegetable meal–steak or ribeye, sweet potatoes, and vegetables (often broccoli). Bread and/or pasta, if desired. Protein shake

Meal 6: (9:30 - 10:00 pm)

Dessert and/or a protein shake

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What Supplements Does Terry Crews Take?

Terry uses protein powder, but it is unclear exactly what kind(s) he uses. Aminolast would seem like a likely suspect, as it is a well-recommended BCAA and electrolyte supplement. However, there is some 2017 Twitter evidence suggesting he uses Xtend BCAAs.

He probably uses casein at night[5], but he still could use whey protein, as he consumes multiple protein shakes throughout the day.

Terry uses his amino acids, coffee/tea, and coconut oil as pre-workout supplements.

Terry Crews Workout Routine FAQ’s

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Conclusion

Terry Crews is an inspiration to all. If you are a beginner, you probably got some ideas from his article–whether about fasting, supplements, diet, exercises, or mentality.

Even the most experienced lifter would have to like Terry's story because Terry Crews demonstrates how ultimate success comes from getting to know yourself and having the confidence to act on that knowledge.

References: 

1. https://www.roguefitness.com/original-slingshot
2. https://wellneos.com/should-i-use-wrist-straps-for-pull-ups/
3. https://www.forbes.com/sites/nomanazish/2020/03/31/why-you-should-do-stretches-every-day-and-the-right-way-to-do-it/?sh=6747807945b6
4. https://www.nytimes.com/2021/11/02/well/male-testosterone-levels.html
5. https://www.webmd.com/diet/whey-vs-casein-protein
6. https://www.mensjournal.com/health-fitness/terry-crews-workout-playlist/