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Sean Faris Workout Routine

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Sean Faris' Workout Routine and Diet

What does Sean Faris’s workout routine look like?

Sean Faris is an American actor and model from Houston. He played Jake Tyler in Never Back Down, Rick Penning in Forever Strong, and Kyo Kusanagi in The King of Fighters.

He has also made appearances in popular TV shows and movies like Yours, Mine & Ours, Even Stevens, Smallville, One Tree Hill, The Vampire Diaries, and Pretty Little Liars.

Sean stays in shape for all his acting roles by working out consistently and following a healthy diet with lean meats and nutritious veggies. If you want to lose fat and build muscle, Sean Faris’s workout is a great fitness plan to follow.

Within this article, we’ll discuss Sean Faris’s workout routine, diet, and supplements. We’ve done thorough research on Sean’s diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of what Sean does when training for a role, based on interviews, his own commentary, and information from trainers.


Current Stats 

  • Height:‎ 6′ 0″
  • Weight: 165 pounds
  • Age: 4o years old
  • Birthday: March 25, 1982
  • Accolades: 2007 Young Hollywood Award – The One to Watch, 2008 MTV Movie Award Best Fight (shared with Cam Gigandet) for Never Back Down


Workout Principles

Sean Faris needed ripped abs to play an MMA fighter in Never Back Down, and he has kept up his rock hard physique ever since, thanks to a careful mix of strength training and cardio.

Sean focuses on perfect form with free weights rather than the highest number of reps or biggest weights. With controlled movements and a strong grip, he’s able to get the best results and maintain impressive muscles.

By mixing things up with martial arts, jump rope, and barbell exercises, Sean stays engaged and motivated in his workout training for fight scenes.


Sean Faris’s Workout Routine

Sean Faris has learned valuable lessons over the years, training up to six hours a day for his kick-ass physique.

His concentration on controlled barbell exercises and martial arts workouts has allowed him to burn fat, build muscle, and stay in excellent shape.

Sean loves the variety in his fitness regime, with a little something different each day to target all muscles and achieve well-rounded results.

Sean demonstrates his strong fundamental knowledge of fitness and weight training through his action-packed workout routine.


Monday – Lower Body

  1. Barbell deadlift (2 sets, 8 reps)
  2. Barbell squat (2 sets, 8 reps)
  3. Barbell lunge (2 sets, 8 reps)
  4. Leg press (2 sets, 10 reps)
  5. Leg extension (3 sets, 8 reps)


Tuesday – Abs

  1. Abdominal crunch (4 sets, 30 reps)
  2. Reverse crunch (4 sets, 30 reps)
  3. Wood chop with med ball (2 sets, 12 reps)
  4. Hanging knee/leg raises (3 sets, 10 reps)
  5. Sit-ups (3 sets, 15 reps)
  6. Side planks (3 sets, 10 reps)


Wednesday – Upper Body

  1. Military press (2 sets, 10 reps)
  2. Dumbbell chest press (2 sets, 12 reps)
  3. Dumbbell Arnold press (2 sets, 12 reps)
  4. Bicep curls (3 sets, 12 reps)
  5. Chin-ups (3 sets, 8 reps)


Thursday – Jiu-Jitsu

As an avid lover of jiu-jitsu, Sean uses heavy bag punches and kick pads to get his heart rate up and burn calories.

He does three to five sets with 40 seconds on and 20 seconds off for a high-intensity martial arts routine.

  1. Sprawls
  2. Sit outs
  3. Break fall to technical lift
  4. Bridge with hip escape
  5. Penetration step


Friday – Total Body Strength

  1. Jump rope (2 sets, one minute each with a 15-second break)
  2. Deadlift (3 sets, 8 reps)
  3. Squat (3 sets, 12 reps)
  4. Cable row (3 sets, 10 reps)
  5. Kettlebell press (3 sets, 12 reps)
  6. Lat pulldown (2 sets, 10 reps)
  7. Burpees (3 sets, 30 seconds each)
  8. Plank (3 sets, 30 seconds each)


Saturday – Light Cardio

Sean sticks to light cardio exercise on the weekend, whether it be a casual jog, hike, bike ride, or swim.

He likes to change it up and try a new sport or activity every so often, which keeps the American actor in the best physical and mental condition for his next TV or movie role.


Sunday – Rest Day

Sean Faris is mindful of taking one day off from hardcore workouts, which aids muscle recovery and ensures he’s ready to go in the week ahead.

A leisurely walk is about all he’ll do on Sundays, and he aims for 7-9 hours of sleep and plenty of water to stay well-rested and hydrated.


Sean Faris’s Diet 

In addition to a great workout routine, Sean Faris sticks to a healthy diet to maintain his lean build and stay energized for long days on set.

Sean makes sure to get his fair share of protein and nutrients from chicken, eggs, veggies, and whole grains, all while avoiding junk food and sugary drinks.

By working out in the morning or early afternoon and eating a light dinner before fasting for 12-16 hours, Sean effectively burns fat and stays in shape for his next movie.

Here is Sean Faris’s diet:  


1. Breakfast 

  • Eggs
  • Fresh fruit

2. Snack

  • Greek yogurt

3. Lunch 

  • Grilled chicken breast
  • Broccoli, carrots, and spinach

4. Snack

  • Raw almonds

5. Dinner 

  • Salmon
  • Asparagus



Whether he’s training for fight scenes or enjoying a few days off from acting gigs, Sean Faris stays committed to his healthy lifestyle and fitness routine, which he backs up with supplements such as:



Sean Faris is best known for his role in Never Back Down, where he showed off a kick-ass physique as an MMA fighter.

He did a mix of jiu-jitsu, jumping rope, free weights, and abs to get into tip-top fighting shape, and his workout plan was backed up by a healthy diet of lean meats and veggies with no processed food.

Sean continues his fitness and diet plan to this day, as proper form is key to his great shape and six-pack abs. He worries more about the right technique than how heavy the weight or how many reps he can do.

If you’re looking to make the most of your gym sessions and improve your shoulders, chest, and abs, then this Sean Faris workout routine is a must-try.

What do you think about Sean Faris’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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