Last Updated On June 26, 2023
Vin Diesel is a name that everyone in Hollywood - and the rest of the world - is familiar with. This American action movie hero has left his mark on the Fast and Furious franchise and is one of the highest-grossing actors of all time.
But did you know that Vin Diesel isn’t just a star on the big screen? He has also made a big impression in the gym, and this guy has some of the most impressive fitness stats out there.
If you want to be able to perform higher rep sets and get abs, arms, legs, back, and shoulders that are ripped beyond compare, keep reading. Here we'll cover the full Vin Diesel workout routine for those who want to build mass and keep body fat low.
- Vinny D's Quick Workout Summary
- Vin Diesel's Workout Routine Explained
- Who Exactly Is Vin Diesel And What Is He Famous For?
- Current Body Stats
- Vin Diesel Exercise and Training Principles
- Awards and Accolades
- The Vin Diesel Diet
- What Supplements Does Vin Diesel Take?
- Commonly Asked Questions About Vin Diesel
- Conclusion
Vinny D's Quick Workout Summary
Main Workout Goal | Full-Body Strength Training |
Program Duration | 10 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, EZ Curl Bar, Barbells |
Recommended Supplements | Pre-Workout Protein Shakes |
Vin Diesel's Workout Routine Explained
Even with Vin Diesel’s busy schedule, he carves out plenty of time in his week to hit the gym. The Fast and the Furious star pairs that with a healthy diet of natural foods and even healthier supplements to stay large and in charge.
Diesel has changed up his workout regime over time to fit his acting roles and lifestyle. As of right now, these are some of his favorite exercises for muscle growth and maintenance[1]:
Unlike many fitness junkies, Vin uses his weekends for rest and recovery. While he’s in the gym, he performs something called supersets. Supersets are when you do two exercises back-to-back for each body part, and follow up with a short rest period.
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Here are the exact details of Vin Diesel’s workout routine from Monday to Friday:
Monday: Chest, Tricep, Biceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Superset 1: Flat Bench Press + Decline Bench Press | 4 | 12/10/8/6 on both | 10-15 secs |
Superset 2: Flat Dumbbell flyes + Push Ups | 3 | 12 / 3 | Until Failure |
Superset 3: Incline Dumbbell Press + Cable Crossovers | 3 | 10 / 3 | 10-15 Secs |
Superset 4: Standing Overhead Triceps Extension + Skullcrushers (EZ Curl Bar) | 3 | 12/10/8 on both | 10-15 Secs |
Superset 5: Reverse Grip Pushdown + Barbell Incline Triceps Extension | 3 | 12 on both | 10-15 Secs |
Superset 6: Dumbbell Kickbacks + Triceps Dips (body upright) | 3 | 12 / 3 | Until Failure |
Tuesday: Back, Shoulders
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Superset 1: Dumbbell Shoulder Press + Side Lateral Raise | 4 | 12/10/8/6 | 30-45 secs |
Superset 2: Wide Grip Lat Pulldown + Bent Over Barbell Row | 4 | 12 / 4 | 30-45 Secs |
Superset 3: Romanian Deadlift + Dumbbell Shrug | 3 | 10 / 3 | 30-45 Secs |
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Wednesday: Legs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Superset 1: Barbell Squats + Standing Calf Raise | 5 | 12/10/8/6 /6 5 | 25-30 secs |
Superset 2: Wide Stance Barbell Squat + Barbell Lunge | 4 | 12 / 4 | 25-30 Secs |
Superset 3: Clean Grip Front Squat + Dumbbell Lunge | 3 | 15 / 3 | 25-30 Secs |
Thursday: Back, Shoulders
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Superset 1: Barbell Squat + Standing Calf Raise | 5 | 12/10/8/6 /6 5 | 30-45 secs |
Superset 2: Wide Stance Barbell Squat + Barbell Lunge | 4 | 12 / 4 | 30-45 secs |
Superset 3: Clean Grip Front Squat + Dumbbell Lunge | 3 | 15 / 3 | 30-45 secs |
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Friday: Legs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Superset 1: Barbell Squat + Standing Calf Raise | 5 | 12/10/8/6 /6 5 | 25-30 secs |
Superset 2: Wide Stance Barbell Squat + Barbell Lunge | 4 | 12 / 4 | 25-30 secs |
Superset 3: Clean Grip Front Squat + Dumbbell Lunge | 3 | 15 / 3 | 25-30 secs |
Saturday & Sunday: Rest Day
There are plenty of reasons to take a rest day[2], and the Vin Diesel workout includes 2 rest days back-to-back for muscle growth and recovery.
Saturdays and Sundays are meant strictly for rest, and Diesel also believes natural foods help with recovery (more on that later).
Who Exactly Is Vin Diesel And What Is He Famous For?
Vin Diesel was born Mark Sinclair on July 18th, 1967, in Alameda County, California. He took a strong interest in theater at a very young age after moving to NYC with his family, where he eventually attended NYC’s Hunter College to study creative writing and screenwriting.
So why the name Vin Diesel? Well, he started working as a bouncer for a New York nightclub and decided that it was time for a tougher-sounding name. He chose Vin to represent his mother’s maiden name - Vincent - and Diesel because of his energetic personality.
It wasn’t until the 90s that Diesel’s career really took off. He appeared in the movie Awakenings in 1990, and submitted his own short film, Multi-Facial, to the Cannes Festival in 1995. After that, he was offered roles left and right, and Diesel is now credited with some major films, including the Fast and Furious franchise.
Aside from his role as Dominic Toretto in The Fast and the Furious, you’ve probably noticed Diesel’s signature look in these famous movies:
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In regards to his personal life, Vin has been married to Mexican model Paloma Jimenez since 2007. They now have 3 beautiful children and live in Beverly Hills, CA.
Current Body Stats
Anyone can tell just by looking at Diesel that he’s dedicated to his workout routine, and it becomes even more obvious from his current body stats:
Stat | Measurement |
|---|---|
Height | 6’0” |
Weight | 225 lbs |
Age | 55 |
Biceps | 18” |
Waist | 34” |
Chest | 52” |
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Vin Diesel Exercise and Training Principles
Diesel has always been revered for his massive triceps, wide back and shoulders, and overall strong physique. But as you can see from the intensity of the Vin Diesel workout routine, these don’t come without hard work and dedication.
Vin Diesel’s workout focuses on the parts of his body that need the most attention. He works out each individual body part to define it, rather than training his body as a whole. This is a much different approach compared to his younger years when his main focus was solely to gain weight.
Supersets are Diesel’s go-to workout, which is a great choice for heart health and cardiovascular conditioning.[3] While engaging in proper breathing, he generally does 6 supersets of 2 different exercises for a higher-intensity workout.
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Awards and Accolades
Want to know more about Vin Diesel’s accomplishments outside of the gym? Here are some of his most notable awards and nominations:
The Vin Diesel Diet
Vin Diesel has talked a lot about his diet and how he has adapted to a healthy lifestyle. It's not all about the Diesel workout, and he says, "my diet, like my weights regimen I suppose, is very much your typical diet for people who want agility, low body fat, and higher muscle mass.”
In addition to his strict workout routine, Diesel consumes lots of lean proteins like chicken breasts and tuna, resourceful carbs[4] like brown rice, and plenty of chopped vegetables and fresh fruits.
At snack time, he cuts out processed foods and eats things that will give him energy while also keeping his muscle mass high and body fat low. That includes snacks like yogurt with chia seeds, fresh green beans, and almond butter.
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If you’re attempting to do the Vin Diesel workout, give this meal plan a try to keep your energy high throughout the day:
Meal 1:
Meal 2:
Meal 3:
What To Go For
What To Avoid
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What Supplements Does Vin Diesel Take?
The last piece of the puzzle in the Vin Diesel workout routine is well-rounded supplements. He gets some of his supplements from pre-workout powders, with these ingredients being his main focus:
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Commonly Asked Questions About Vin Diesel
On top of being one of the best actors of all time, Vin Diesel has perfected the bodybuilding workout. This is no surprise considering he was focused on bodybuilding for about 10 years before he started his acting career.
During that same time, Diesel also worked as a bouncer in New York. It’s no wonder he kept up with his workouts and maintained his signature ripped physique.
Vin Diesel has been reported to bench press as much weight as 350 pounds. So it's obvious why "winning's winning" is one of his catchphrases!
Vin is far from fat, and even in his 50s, he’s as ripped as ever. He stays lean through his strict diet and maintains muscle mass through the Vin Diesel workout detailed above.
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Conclusion
Vin Diesel is basically a god when it comes to acting out an intense fight sequence and speeding vehicles, and he’s just as god-like in the gym.
Of course, his fitness routine isn’t for everyone, but if you want to get ripped and stay that way, you’ll definitely want to take his workout tips to heart.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/
- https://www.nbcnews.com/better/lifestyle/5-times-when-you-shouldn-t-work-out-ncna1068281
- https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
- https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
