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Vin Diesel Workout Routine



Vin Diesel's Workout Routine & Diet

Vin Diesel is an American action movie hero who has appeared in xXx, The Fast and the Furious series, and The Chronicles of Riddick.

He still manages to throw himself into difficult stunts, beating up villains and flinging from speeding vehicles.

The fact that Diesel has been doing these stunts and tricks so easily over the past 26 years of his career, gives an indication of his strength and fitness.

Here we share the secrets behind his ripped physique.


Current Stats 

Height: 1.82 m – 6’

Weight: 102 kg (225 lb)

Age: 51 years old 

Birthday: 18th of July, 1967 

Birthplace: Alameda County, California

Accolades: Black Reel Awards Winner 2018


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Workout Principles

As a movie star, living a healthy lifestyle is not easy.

Vin Diesel’s busy schedule may require him to be on the set filming for 20 hours per day, or be traveling around the world when not working on films.

The Furious 7-star makes time to train and exercise 5 days per week while the remaining days are reserved for rest or doing some yoga/Pilates.


Vin Diesel’s Workout Routine 

When he was younger, he wanted to build mass and strength so that he would look big.

He concentrates on keeping his body fat low, and for that, he has incorporated more cardio and core-based exercises into his workout regime.

Here is Vin Diesel’s workout routine: 


Monday: Chest, Shoulders, and Triceps

Within this routine, Diesel performs 6 different supersets, making for 12 total exercises.

Here’s Vin Diesel’s chest, shoulders and triceps routine: 

1. First Superset: Medium-grip barbell bench press, decline-barbell bench press

2. Second Superset: Dumbbell flys, pushups

3. Third Superset: Incline dumbbell chest press, cable crossovers

4. Fourth Superset: Standing overhead triceps extension, skull crushers with EZ bar

5. Fifth Superset: Reverse-grip pushdown, incline triceps extension with a barbell

6. Sixth Superset: Dumbbell kickback, tricep dips


Tuesday: Shoulders and Back

On Tuesday, Vin targets his shoulders and back with 3 different supersets, making for 6 total exercises.

Here’s Vin Diesel’s shoulders and back routine: 

1. First Superset: Dumbbell shoulder press, side lateral raise

2. Second Superset: Wide-grip lateral pull down, bent-over barbell row

3. Third Superset: Romanian Deadlift, dumbbell shrug


Wednesday: Legs

On Wednesday, Vin performs a legs routine, focusing on 3 supersets, making for 6 total exercises.

Here’s Vin Diesel’s legs routine:

1. First Superset: Barbell squat, standing calf raises

2. Second Superset: Wide-stance barbell squat, barbell lunge

3. Third Superset: Clean-grip front squat, barbell lunge


Thursday: Back and Shoulders

On Thursday, he focuses on his back and shoulders, by performing 3 supersets. Each exercise is performed for 4 sets, and 8 reps each set.

Here’s Vin Diesel’s back and shoulders routine: 

1. Shoulder Press (Superset #1, 4 sets, 8 reps)

2. Lateral Raises (Superset #1, 4 sets, 8 reps)

3. Lateral Pulldowns (Superset #2, 4 sets, 8 reps)

4. Bent-over Rows (Superset #2, 4 sets, 8 reps)

5. Deadlifts (Superset #3, 4 sets, 8 reps)

6. Shoulder Shrugs (Superset #3, 4 sets, 8 reps)


Friday: Legs

On Friday, Diesel hits a legs workout routine by doing 6 different exercises.

Here’s Vin Diesel’s legs routine: 

1. Barbell Back Squats (4 sets, 8 reps)

2. Calf Raises (4 sets, 8 reps)

3. Sumo Squat (4 sets, 8 reps)

4. Lunges (4 sets, 8 reps)

5. Front Squat (4 sets, 8 reps)

6. Clean and Snatch (can be switched out for Clean and Squat) (4 sets, 8 reps)


Saturday and Sunday: Rest 

Saturday and Sunday are both rest days. 


Vin Diesel’s Diet 

To fuel his workouts, the superstar intakes plenty of resourceful carbs, lean proteins, fruits, veggies, and water.

Furthermore, he avoids having processed foods as he believes natural foods helps his mind and body. Let us have a look at the actor’s diet chart

Here’s Vin Diesel’s diet: 

Meal 1: 

  • A cup of porridge
  • Raisins
  • Chia seeds
  • Apple
  • Cranberries; or 2 slices of bread
  • Almond butter
  • Banana

Meal 2: 

  • Tuna (2 fillets)
  • 2 cups of chopped vegetables; or 2 cups of brown rice
  • a cup of green beans
  • 2 slices of turkey breast
  • 1 sweet potato

Meal 3: 

  • 2 slices of chicken breasts
  • 1 bell pepper
  • Asparagus
  • a cup of brown rice
  • Mango; or broccoli, a cup of quinoa
  • 2 fillets of salmon
  • Mixed salad



Vin Diesel uses the following PEDs and supplements to help fuel his gains:

  • Primobolan
  • Winstrol
  • HCGenerate ES
  • Cardarine 
  • N2Guard, Ostarine 



Vin Diesel’s workout results are shown in the movies he’s produced, and he’s always maintained that swole look. The only thing that really changes when it comes to filming, is fat control.

Diesel has been seen to have a slightly more bulky look when not filming. 

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

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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