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Matt Gerald Workout Routine

Hanna Walther Author Profile



Matt Gerald's Workout Routine and Diet

What does Matt Gerald’s workout routine look like?

Matthew Gerald is an American actor best known for his roles in Avatar, the popular TV series Dexter, Daredevil, Ant-Man, San Andreas, The Shield, and many more.

Because of his strong, lean stature, Matt often plays the role of a military officer or threatening villain. He works hard to keep his physique looking strong and muscular, and this post shares how he does it.

While we’ve researched Matt Gerald’s workout routine and diet, this post does not contain his exact routine. Instead, it’s a compilation of his social commentary, interviews he’s done, and information from experts in the industry.


Current Stats 

  • Height:‎ 6′
  • Weight: 165 pounds
  • Age: 52 years old
  • Birthday: May 2, 1970
  • Accolades: None yet


Workout Principles

As a kid, Matt Gerald spent most of his time outdoors as he grew up in Miami, Florida, and loved playing sports, swimming, and staying active.

His love for sports and physical activity continued into his adult life, and working out remains part of his daily routine. It definitely shows — on the big screen, he’s got killer abs, sculpted arms, and a back that makes most guys envious.

He’s got one of the most ripped bodies in Hollywood and can often be seen showing off his chiseled appearance on his Instagram account.


Matt Gerald’s Workout Routine

Matt Gerald works out nearly every day to maintain his impressive physical appearance, which can be a challenge for some Hollywood actors to commit to, but he loves to exercise and move as much as possible.

The majority of the Hollywood films he’s in require him to look buff, and Matt Gerald is committed to the process of maintaining his appearance for any role.

Here is the Matt Gerald workout routine:


Monday – Leg Day

Matt Gerald never skips a leg day, and this leg program helps him build the essential foundational strength in his legs to help his entire body function properly.

Leg strength helps improve mobility, power, and overall physical performance. Here’s a leg day burner that Matt Gerald may do:

  1. Barbell squat (4 sets, 8 reps)
  2. Leg press (4 sets, 8 reps)
  3. Walking lunge (4 sets, 12 reps)
  4. Leg extension (4 sets, 8 reps)
  5. Deadlift (4 sets, 8 reps)
  6. Leg curl (4 sets, 10 reps)
  7. Standing calf raise (4 sets, 10 reps)


Tuesday – 300 Workout

Matt Gerald attempts the infamous 300 workout, which looks like this:

  1. Pull-ups – 25 reps
  2. Barbell deadlift (135 pounds) – 50 reps
  3. Push-ups – 50 reps
  4. Box jumps (24-inch box) – 50 reps
  5. Floor wipers – 50 reps
  6. Single-arm clean and press (kettlebell) – 50 reps
  7. Pull-ups – 25 reps

This workout gets its name from the famous film 300 starring Gerard Butler, with 300 being the number of reps done. This workout is known for its extreme difficulty to complete.


Wednesday – Full-Body Cardio Burner

On Wednesday, Matt Gerald completes an intense HIIT workout that targets his legs, glutes, biceps, back, and core.

  1. 10-minute warm-up on an exercise bike
  2. Flat bench press (2o reps)
  3. Standing rear lunge (20 reps per leg)
  4. Bench dip (20 reps)
  5. Treadmill for 10 minutes

Complete 2 times.


  1. Incline fly (20 reps)
  2. Squat thrust (15 reps)
  3. Tricep extension (10 reps for each arm)
  4. Elliptical for 10 minutes

Complete 2 times.


  1. Crunch (30 reps)
  2. Reverse crunch (30 reps)
  3. Plank (hold for 30 seconds)

Complete 2 times, then stretch.


Thursday – Rest

Matt Gerald uses Thursday as a rest day to let his muscles recover from the intense workouts he’s been doing throughout the week.


Friday – Core

On Friday, Matt works his core to maintain the insane 6-pack he often has on display. Here’s an ab burner he may do:

  1. Plank (hold for 30 seconds)
  2. Glute bridge (3 sets, 12 reps)
  3. Mountain climber (3 sets, 20 reps)
  4. Scissor kick (3 sets, 20 reps total)
  5. Lying leg raise (3 sets, 12 reps)
  6. Up-down plank (3 sets, 12 reps)
  7. Shoulder tap (3 sets, 20 reps)
  8. V-Up (3 sets, 12 reps)
  9. Hanging leg raise (3 sets, 12 reps)
  10. Russian twist (3 sets, 12 reps)
  11. Wood chop (3 sets, 12 reps each side)
  12. Plank (hold for 1 minute)


Saturday – Arms

Matt Gerald trains his arms on Saturday. Here’s a bicep, tricep, and shoulder workout program he may do:

  1. Hammer curl (3 sets, 10 reps)
  2. Zottman curl (3 sets, 8 reps)
  3. Skullcrusher (3 sets, 10 reps)
  4. Tricep extension (3 sets, 10 reps)
  5. Tricep kickback (3 sets, 10 reps)
  6. Bicep curl (3 sets, 8 reps)
  7. Cable curl (3 sets, 8 reps)
  8. Concentration curl (3 sets, 10 reps)
  9. Dumbbell shrug (3 sets, 10 reps)
  10. Upright row (3 sets, 8 reps)


Sunday – Rest

Gerald takes Sunday off to rest and let his muscles recover.


Matt Gerald’s Diet 

Matt eats relatively clean and tries to avoid refined sugar, processed foods, and fast food. He occasionally indulges in a cheat meal but quickly gets back on track.

He focuses on lean protein and getting a lot of veggies each day. In addition, when training for a role, Matt tries to drink a liter of water to keep him hydrated throughout the day and energized for his upcoming workout.

Here is Matt Gerald’s diet:


1. Breakfast 

  • Protein shake
  • 3 egg whites
  • 1 cup of oatmeal


2. Lunch 

  • Grilled chicken breast
  • Baked sweet potato


3. Dinner 

  • Grilled salmon
  • Garden salad
  • Brown rice



Matt Gerald will likely take several supplements to support his gym fitness goals and keep his immune system working properly.



Whether he’s playing a villain or a hero in the next big Hollywood movie, there’s no doubt that Matt Gerald trains impossibly hard to achieve his peak physical appearance.

The Hollywood actor is definitely having a moment in the spotlight thanks to his acting chops, and his killer abs don’t hurt either.

We’ve enjoyed all of the movies we’ve seen Matthew Gerald in thus far, and we look forward to seeing what the talented actor does next.

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

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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