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Shawn Mendes Workout Routine

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Shawn Mendes' Workout Routine & Diet

What does Shawn Mendes’ workout routine look like?

Shawn Mendes is a Canadian singer and songwriter who is no only known for being a great artist but also for his body. Mendes goes to the gym every single day and it has definitely paid off. 

In an interview with Rolling Stones Mendes told he has three rules he lives by: “Rule one: Hit the gym every single day. Rule two: Two vocal lessons per day. Rule three: Never say no to a selfie.”

Within this article, we’ll discuss Shawn Mendes’ workout routine, diet, and supplements: 

 

Current Stats 

Height: 187 cm – 6′ 2″

Weight: 80 kg – 176 pounds 

Age: 21 years old 

Birthday: 8th of August, 1998 

Accolades: Teen Choice Award for Choice Male Hottie, Winner, 2017

 

Workout Principles

Shawn Mendes likes to focus most of his workout on cardio. He does cardio every day in his weekly exercise routine. Cardio keeps his body lean.

When it comes to cardio he has been training with interval training on either the treadmill, biking, or water rowing. He keeps his pace from 50% to 75%, and doesn’t come down from 50% even if he’s tired. 

 

Shawn Mendes’ Workout Routine

When it comes to Mendes’ workout he has always been obsessed to be in great shape, and he enjoys training really hard. He goes to the gym in the morning 5 times a week to train a mixture of cardio and strength training.

On the two rest days, he usually rests and lets his body recover whilst doing some fun activities to keep him active. As he doesn’t like to just lay down and sit around doing nothing.

Here is Shawn Mendes’ workout routine: 

 

Monday: Legs & Cardio

On Monday, Shawn Mendes’ hits a leg and cardio routine with a total of 8 exercises. 

Here is Shawn Mendes’ leg and cardio routine: 

1. Barbell squats (3 sets, 8-12 reps)

2. Leg Press (3 sets, 8-12 reps)

3. Leg Curls (3 sets, 8 reps)

4. Lunges (2 sets, 15-20 reps)

5. Leg Extensions (2 sets, 15-20 reps)

6. Seated Calf Raise (3 sets, 20 reps)

7. Standing Calf Raise (2 sets, 25-30 reps)

Cardio:

8. Treadmill, Bike or Rower (20-25 minutes) 

 

Tuesday: Chest & Cardio

On Tuesday, he performs a chest and cardio routine.

Here is Shawn Mendes’ chest and cardio routine: 

1. Barbell Bench Press (3 sets, 8-12 reps)

2. Incline Dumbbell Press (3 sets, 8-12 reps)

3. Dumbbell Pullovers (3 sets, 8 reps) 

4. Hammer Strength Decline Press (2 sets, 15-20 reps)

5. Cable Chest Flyes (2 sets, 15-20 reps)

6. Dips (3 sets, 20 reps)

7. Standing Incline Dumbbell Flyes (2 sets, 25-30 reps)

Cardio:

8. Treadmill, Bike or Rower (20-25 minutes)

 

Wednesday: Back & Cardio

On Wednesday, Mendes’ hits a back and cardio routine by doing 8 exercises.

Here is Shawn Mendes’ back and cardio routine: 

1. Barbell Deadlift (3 sets, 8-12 reps)

2. Wide Grip Lateral Pulldowns (3 sets, 8-12 reps)

3. Face Pulls (3 sets, 8 reps)

4. Cable Rows (2 sets, 15-20 reps)

5. Dumbbell Bent Over Rows (2 sets, 15-20 reps)

6. Straight Arm Pulldowns (3 sets, 20 reps)

7. DB Lat Raises (2 sets, 25-30 reps)

Cardio:

8. Treadmill, Bike or Rower (20-25 minutes) 

 

Thursday: Shoulders & Cardio

On Thursday, he performs a shoulder and cardio routine by doing 8 different exercises. 

Here is Shawn Mendes’ shoulder and cardio routine: 

1. Barbell Overhead Press (3 sets,  8-12 reps)

2. Barbell Shrugs (3 sets, 8-12 reps)

3. Dumbbell Shrugs (3 sets, 8 reps)

4. Front Raises w/ DB or Cable (2 sets, 15-20 reps)

5. Upright Rows (2 sets, 15-20 reps)

6. Light Power Cleans w/ Barbell (3 sets, 20 reps)

7. Kettlebell Swings (2 sets, 25-30 reps)

Cardio:

8. Treadmill, Bike or Rower (20-25 minutes) 

 

Friday: Arms & Cardio

On Friday, Mendes’ hits an arm and cardio routine.

Here is Shawn Mendes’ arms and cardio routine: 

1. Preacher Curls (3 sets, 8-12 reps)

2. Barbell Close Grip Bench (3 sets, 8-12 reps)

3. Concentration Curls (3 sets,  8 reps each arm)

4. Reverse Grip Cable Pushdowns (2 sets, 15-20 reps)

5. Hammer Curls w/ Cable (2 sets, 15-20 reps)

6. Tricep Kickbacks w/ Cable (3 sets, 20 reps each arm)

7. Alternating Dumbbell Curls (2 sets, 25-30 reps)

Cardio:

1. Treadmill, Bike or Rower (20-25 minutes) 

 

Saturday: Off Day + Activity

On Saturday, Mendes’ has a day off, or an activity day by doing different activities such as hiking, sports, spin class, yoga, or some other form of activity. 

 

Sunday: Off Day + Activity

On Sunday, he has another day off, or an activity day by doing different activities such as hiking, sports, spin class, yoga, or some other form of activity. 

 

Shawn Mendes’ Diet 

Shawn Mendes is very active when it comes to fitness. He can get away with eating carbs which he enjoys in the form of cereal and chocolate chip cookies. 

Mendes eats balanced meals such as eggs, chicken, fish, and veggies, while snacks are often fruit and nuts. He usually drinks at least a gallon of water every day.

Here is Shawn Mendes’ diet: 

 

1. Breakfast 

Omelet, oatmeal, juice

 

2. Lunch 

Steak, potatoes, avocado

 

3. Dinner

Almonds, fish, quinoa 

 

Supplements 

Shawn Mendes’ uses the following supplements to help fuel his gains. 

 

Summary 

Shawn Mendes is one such young blood who has done very well at a young age in the music industry.

His albums have sold thousands of copies around the world and they all have done very well on the Billboard charts. 

What do you think about Shawn Mendes’ workout routine and diet? Leave a comment below. 

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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