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David Zelon Workout Routine

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David Zelon's Workout Routine and Diet

What does David Zelon’s workout routine look like? 

David Zelon is a producer and bodybuilder who has worked on many popular action films, from Into The Blue to Never Back Down. His most recent producer projects include Sniper: Ultimate Kill and Heart of a Lion.

In addition to his career as Mandalay Pictures’ EVP, Head of Productions for over two decades, David has produced over 100 bodybuilding competitions on the national and international stage.

If you’re looking for fitness inspiration from a lifelong bodybuilder who maintains his excellent figure all year long, then David Zelon is an excellent choice.

Within this article, we’ll discuss David Zelon’s workout routine, diet, and supplements. We’ve thoroughly researched David’s diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of how David trains based on interviews, personal commentary, and information from trainers.


Current Stats 

  • Height:‎ NA
  • Weight: NA
  • Age: 65 years old
  • Birthday: December 1956
  • Accolades: NA


Workout Principles

Before he produced popular movies and TV shows like America’s Smartest and When The Game Stands Tall, David Zelon produced LA marathons and bodybuilding events.

His love of bodybuilding and running is evident in his go-to workout routine, which helps him stay in great shape as he ages.

For David, it’s about getting active and challenging your body with high-powered workouts, heavy weights, and targeted training sessions.


David Zelon’s Workout Routine

Producer David Zelon has remained dedicated to bodybuilding and fitness throughout his Hollywood career.

A set schedule of strength training and aerobic exercise keeps David on track as he juggles work, gym, and family commitments.

This David Zelon workout routine features four days of strength training, two days of light cardio and muscle rest, and a well-earned day of complete rest.


Monday – Chest & Triceps

  1. Dumbbell squeeze press (3 sets, 12 reps)
  2. Incline dumbbell bench press (3 sets, 12 reps)
  3. Incline barbell bench press (3 sets, 12 reps)
  4. Close-grip barbell bench press (3 sets, 15 reps)
  5. Decline barbell bench press (3 sets, 12 reps)
  6. Decline press-up (3 sets, 15 reps)
  7. Staggered press-up (3 sets, 15 reps)
  8. Cable flys (3 sets, 15 reps)
  9. Clap press-up (3 sets, 15 reps)
  10. Chest dips (3 sets, 12 reps)
  11. Triceps rope pushdown (3 sets, 10 reps)
  12. Resistance band floor press (3 sets, 10 reps)


Tuesday – Cardio

  1. Stair climber warm-up (5 minutes)
  2. Jumping jacks (30 seconds)
  3. Jump rope (1 minute)
  4. Long jump with jog back (30 seconds)
  5. Squat jump (45 seconds)
  6. Burpees (1 minute)
  7. Mountain climbers (45 seconds)
  8. High knees (30 seconds)
  9. Wide mountain climbers (45 seconds)
  10. Kettlebell swing (30 seconds)
  11. Jump rope (1 minute)
  12. Plank (30 seconds)
  13. Corkscrew (30 seconds)
  14. Plank with toe-tap (45 seconds)
  15. Hops to push-up (45 seconds)


Wednesday – Back & Biceps

  1. Pull-ups (3 sets, 12 reps)
  2. Lat pulldowns (3 sets, 15 reps)
  3. Cable lat pullover (3 sets, 15 reps)
  4. Seated cable rows (3 sets, 15 reps)
  5. Bent-over barbell row (3 sets, 12 reps)
  6. EZ bar bicep curls (3 sets, 15 reps)
  7. Alternating incline dumbbell biceps curl (4 sets, 12 reps)
  8. Hammer curl (3 sets, 15 reps)
  9. Concentration curl (4 sets, 12 reps)
  10. Dumbbell shrugs (3 sets, 15 reps)
  11. Cable rope face pulls (3 sets, 20 reps)
  12. Pull-ups (3 sets, 15 reps)


Thursday – Cardio

  1. Exercise bike warm-up (5 minutes)
  2. High knees (45 seconds)
  3. Jump rope (1 minute)
  4. Long jump with jog back (30 seconds)
  5. Burpees (1 minute)
  6. Kettlebell push press (45 seconds)
  7. Bulgarian split squat (45 seconds)
  8. Plank jacks (30 seconds)
  9. Bear crawl (1 minute)
  10. Corkscrew (1 minute)
  11. Jump rope (1 minute)
  12. Sit-ups (1 minute)
  13. Plyometric push-up (45 seconds)
  14. Triceps push-up with mountain climber (1 minute)
  15. Plank with toe tap (45 seconds)


Friday – Arms & Shoulders

  1. Seated barbell shoulder press (4 sets, 12 reps)
  2. Smith machine shoulder press (4 sets, 12 reps)
  3. Seated rear delt fly (4 sets, 15 reps)
  4. Dumbbell lateral raise (4 sets, 12 reps)
  5. Barbell upright row (4 sets, 12 reps)
  6. Barbell curl (4 sets, 12 reps)
  7. Skull crushers (4 sets, 10 reps)
  8. Alternating dumbbell curl (4 sets, 12 reps)
  9. Triceps extension (4 sets, 12 reps)
  10. Incline dumbbell biceps curl (4 sets, 10 reps)
  11. Cable overhead tricep extension (4 sets, 10 reps)
  12. Concentration curl (4 sets, 12 reps)


Saturday – Legs & Abs

  1. Squat (4 sets, 15 reps)
  2. Walking lunge (4 sets, 12 reps)
  3. Single-leg deadlift (4 sets, 10 reps)
  4. Lateral lunge to single-leg hop (4 sets, 10 reps)
  5. Sumo squat (4 sets, 20 reps)
  6. Skater lunge (4 sets, 10 reps)
  7. Plank hold (2 sets, 1 minute each with a 15-second break)
  8. Mountain climbers (4 sets, 20 reps)
  9. Russian twist (2 sets, 1 minute each)
  10. Upper crunch (4 sets, 20 reps)
  11. Push-ups (2 sets, 25 reps)
  12. Reverse crunch (4 sets, 20 reps)


Sunday – Rest

Sunday rest days help David Zelon recover from a jam-packed week at the gym and on movie sets.

David is married with three kids and loves spending time with his family more than anything, so Sunday is a great chance to do that.

Besides a leisurely walk or backyard sports game with his kids, David does his best to relax and get 7 to 9 hours of quality sleep on the weekend.


David Zelon’s Diet 

David Zelon has had his fair share of fun times on movie sets and at bodybuilding competitions, but he tries to stick to a healthy diet and avoid cheat meals wherever possible.

After all, David believes in fueling his muscles with lean meats and plentiful veggies that support his gym goals.

Here is David Zelon’s diet:


1. Breakfast 

  • Eggs
  • Fresh fruit
  • Orange juice


2. Snack

  • Protein shake


3. Lunch

  • Turkey wrap
  • Carrots


4. Snack

  • Raw almonds


5. Dinner

  • Grilled chicken salad
  • Broccoli



To back up his work in the gym, David Zelon relies on a few popular supplements:



While producer David Zelon prefers to be behind the scenes rather than in front of the camera, anyone who knows him understands fitness is in his blood, with decades of bodybuilding under his belt.

You can follow his workout routine to achieve your gym goals, especially if you want bigger muscles and powerful strength.

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

Rachael has been hitting the gym daily for over a decade, and she's passionate about living a healthy, active lifestyle. She shares her extensive health knowledge and love of fitness with us by covering supplements and workout equipment. Most of the time you can find her strength training or on the elliptical, getting in her favorite cardio.

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