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Jamie Dornan Workout Routine

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Jamie Dornan's Workout Routine & Diet

What does Jamie Dornan’s workout routine look like?

Jamie Dornan is an Irish actor and model. Dornan is best known for portraying the sexy hunk Christian Grey in the ‘Fifty Shades of Grey’ franchise. He has delivered some stunning performances on television as well. He has starred as ‘Sheriff Graham Humbert’ in the ABC series ‘Once Upon a Time.’ 

Dornan has an amazing body and every aspect of him is crafted to turn women on. All the way down to his demeanor, assertiveness, vocal tone, and of course his physical shape. 

Within this article, we’ll discuss Jamie Dornan’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 180 cm – 5’11”
  • Weight: 73 kg – 160 pounds
  • Age: 38 years
  • Birthday: 1st of May, 1982
  • Accolades: Broadcasting Press Guild Awards, Winner, 2014 


Workout Principles

When it comes to his workout, Dornan’s key exercises are weighted pull-ups, incline presses, shoulder presses, and Bulgarian split squats. Among a few other movements.

To achieve a physique like Dornan, you need to focus on key areas such as upper chest and shoulders while avoiding overdeveloping easy to grow muscle groups like the lower body.


Jamie Dornan’s Workout Routine

Jamie Dornan’s personal trainer has stated that Dornan is very dedicated to getting in his best shape and that he trained very hard for the ‘Fifty Shades Of Grey’ franchise. 

Dornan works out 3-5 days a week and he is a huge fan of lower bodywork to stimulate muscle growth. He also enforces stretching, bodyweight squats, and weighted squats often.

Here is Jamie Dornan’s workout routine: 


Monday: Deadlifts

On Monday, Jamie Dornan performs a deadlift routine by doing 7 exercises.

Here is Jamie Dornan’s deadlift routine: 

1. Deadlift (4 sets, 10, 8, 5, 3 reps)

2. Chin-Ups (3 sets, 10 reps)

3. Push-Ups (3 sets, 10 reps) 

4. Air Squats (3 sets, 10 reps) 

5. Dips (3 sets, 10 reps)

6. Leg Raises (3 sets, 15 reps)

7. Planks (3 sets, 60 seconds) 


Tuesday: Activity or Cardio

On Tuesday, Dornan has an activity day or he does some cardio. He likes sports and hiking. The other option is to do varied cardio for 40-60 minutes. 


Wednesday: Bench and Press

On Wednesday, he performs a bench and press routine by doing a total of 8 exercises. 

Here is Jamie Dornan’s bench and press routine: 

1. Bench Press (4 sets, 10, 8, 5, 3 reps)

2. Military Press (4 sets, 10, 8, 5, 3 reps) 

3. Chin-Ups (3 sets, 10 reps)

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

5. Air Squats (3 sets, 10 reps)

6. Dips (3 sets, 10 reps)

7. Leg Raises (3 sets, 15 reps)

8. Planks (3 sets, 60 seconds) 


Thursday: Activity or Cardio

On Thursday, Dornan hits another an activity day or cardio. 


Friday: Squats

On Friday, he performs a squats routine by doing 7 different exercises.

Here is Jamie Dornan’s squats routine: 

1. Back Squat (4 sets, 10, 8, 5, 3 reps)

2. Chin-Ups (3 sets, 10 reps)

3. Push-Ups (3 sets, 10 reps)

4. Air Squats (3 sets, 10 reps)

5. Dips (3 sets, 10 reps)

6. Leg Raises (3 sets, 15 reps)

7. Planks (3 sets, 60 seconds)


Saturday & Sunday: Rest 

On Saturday and Sunday, Jamie Dornan has a day off from workout. 


Jamie Dornan’s Diet 

When Jamie Dornan prepared for his role as Christian Grey he had to bulk up. Dornan increased his calorie intake and began eating more protein while lowering his carbohydrate intake. 

His diet included a meal of meat and veggies 30-60 minutes after his workout each day. He enjoys having a coffee in the morning, tea in the afternoon, and sushi. 

Here is Jamie Dornan’s diet: 


1. Breakfast

Coffee, oatmeal, eggs, protein shake 


2. Lunch 

Sushi, juice 


3. Snack after workout 

Steak, salad, tea 


3. Dinner 

Steak, potatoes, some kind of dessert such as cheesecake 



Jamie Dornan uses the following supplements to help fuel his gains. 



Jamie Dornan has an amazing body and he began his model career in 2001. Dornan has appeared in campaigns for Hugo Boss, Dior Homme, and Calvin Klein.

In 2015, he was ranked one of the “25 Biggest Male Models of All Time” by Vogue. 

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

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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