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David Harbour Workout Routine



David Harbour's Workout Routine & Diet

David Harbour is a big man. When he prepared his role for the movie ‘Hellboy’ he went on a 10+ week regime. He has appeared in many movies such as the Oscar-nominated film ‘Revolutionary Road’ and ‘Quantum of Solace’. 

He is best known for portraying one of the main roles in the sci-fi horror web series ‘Stranger Things’. His role has earned him nominations for the Emmy and the Golden Globe.

Within this article, we’ll discuss David Harbour’s workout routine, diet, and supplements: 


Current Stats 

Height: 191 cm – 6’3″

Weight: 84 kg – 185 lbs

Age: 44 years old 

Birthday: 10th of April, 1975

Accolades: Broadcast Film Critics Association Awards, Winner, 2018


Workout Principles

For the role of ‘Hellboy’, Harbour concentrated more on bodyweight exercises. Harbour has told magazines he never used to workout before he received the role of Hellboy. 


David Harbour’s Workout Routine 

Within David Harbour’s workout routines, usually, he performs 8 exercises. He rests three days a week which is also very important. 

Here is David Harbour’s workout routine: 


Monday: Bench Press and Circuit

Within this routine, he hits bench press and circuit. 

Here’s David Harbour’s bench press and circuit routine: 

1. Barbell Bench Press (5 sets, 10 reps)

2. Tricep Overhead Extension (3 sets, 10 reps)

3. Incline Chest Flys (3 sets, 10 reps)

4. Weight Dips (3 sets – Failure)


1. Push-Ups (3 sets, 25 reps)

2. Lunges (3 sets, 20 reps)

3. V-Ups (3 sets, 15 reps)

4. Burpees (3 sets, 10 reps)


Tuesday: Squats and Circuit

On Tuesday, Harbour targets squats and circuits by doing 8 different exercises.

Here’s David Harbour’s squats and circuit routine: 

1. Back Squats (5 sets, 10 reps)

2. Weighted Step Ups (3 sets, 10 reps)

3. Weighted Calf Raises (3 sets, 10 reps)

4. Leg Press (3 sets, 12 reps)


1. Air Squats (3 sets, 25 reps)

2. Dips (3 sets, 20 reps)

3. V-Ups (3 sets, 15 reps)

4. Box Jumps (3 sets, 10 reps)


Wednesday: Military Press and Circuit

On Wednesday, Harbour performs a military press and circuit routine focusing on major 8 exercises.

Here’s David Harbour’s military press and circuit routine: 

1. Military Press (5 sets, 10 reps)

2. Barbell Shrugs (3 sets, 10 reps)

3. Arnold Press (3 sets, 10 reps)

4. Front Shoulder Raises (3 sets, 15 reps)


1. Ball Slams (3 sets, 25 reps)

2. Push-Ups (3 sets, 20 reps)

3. Sit-Ups (3 sets, 15 reps)

4. Pistol Squats (3 sets, 10 reps)


Thursday: Deadlifts and Circuit

On Thursday, he hits a deadlift and circuit routine. Each exercise is performed for a total of 3 sets and 10 reps.

Here’s David Harbour’s deadlift and circuit routine: 

1. Deadlift (5 sets, 10 reps) 

2. Dumbbell Rows (3 sets, 10 reps)

3. Lateral Pulldowns (3 sets, 10 reps)

4. Face Pulls (3 sets, 10 reps)


1. Ring Rows (3 sets, 25 reps)

2. Jump Squats (3 sets, 20 reps

3. Second Reverse Superman (s sets)

4. Pull-Ups (3 sets, 10 reps)


Friday, Saturday & Sunday: Rest 

On Friday, Saturday and Sunday, Harbour rests. 


David Harbour’s Diet 

David Harbour likes to focus on a clean and balanced diet. He stated:

“Coffee and a nice, hot everything bagel with cream cheese, tomato, a little onion and a healthy dose of salt and pepper. For lunch, a thick cheeseburger with Vermont sharp cheddar cheese on a sesame bun and tater tots for aside.”

Here is David Harbour’s diet: 


1. Breakfast: 

Fruit, Protein Shake

2. Lunch : 

Omelet, Bacon, Vegetables

3. Snack: 

Protein Shake 

4. Dinner: 

Chicken, Salad



David Harbour uses the following supplements to help fuel his gains:



David Harbour is clearly jacked and he has done an amazing transformation. Harbour is known for starring in ‘Hellboy’, ‘Suicide Squad’, ‘Stranger Things’ and ‘Black Widow’. 

If you enjoyed this routine, check out some of our other actor workout routines:

What do you think about David Harbour’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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