The Hollywood icon who made The Fast and the Furious movies what they were has a large base of admirers when it comes to his physique. The guy just oozes masculine energy, which makes a lot of people want to know: how does Vin Diesel work out, and what does he eat to get so muscular?
The answer might surprise you. Learn the Vin Diesel workout along with some tips in this guide.
What is the Vin Diesel Workout?
The Vin Diesel workout utilities lots of supersets and compound exercises to achieve muscle growth.
Day 1: Chest, Shoulders, and Triceps
3 sets of 10 for all exercises
- Superset – Medium-grip barbell bench press, decline-barbell bench press
- Superset – Dumbbell flys, pushups
- Superset – Incline dumbbell chest press, cable crossovers
- Superset – Standing overhead triceps extension, EZ bar skull crushers
- Superset – Reverse-grip pushdown, incline triceps extension
- Superset – Dumbbell kickback, dips
Day 2: Shoulders and Back
3 sets of 10 for all exercises
- Superset – Dumbbell shoulder press, side lateral raise
- Superset – Wide-grip lateral pull down, bent-over barbell row
- Superset – Romanian Deadlift, dumbbell shrug
Day 3: Legs
3 sets of 10 for all exercises
- Superset – Barbell squat, standing calf raises
- Superset – Wide-stance barbell squat, barbell lunge
- Superset – Clean-grip front squat, barbell lunge
When Should You Use the Vin Diesel Workout?
In short, when you want to build thick muscle and not spend your entire life in the gym. Vin Diesel only trains three days per week and does little formal cardio training, which might surprise a lot of fitness enthusiasts.
Instead, he emphasizes getting the most bang for your buck with compound movements and short rest periods in between exercises to stimulate lean muscle growth and build strength. You may not look like Dwayne Johnson training only three days per week, but you can still get seriously ripped.
This no-nonsense bodybuilding routine is for people who want to get jacked on a schedule. Be prepared to work your butt off during training and eat to support your goals outside of it.
What is Needed For The Vin Diesel Workout?
To complete all sets and reps necessary in the Vin Diesel workout, here’s the fitness gear you’ll need:
- Barbell with weights
- Dumbbells (small to large, for lots of exercises)
- Deadlift platform or area to deadlift
- Cable machine
- EZ curl car
You can sub out some bodyweight exercises occasionally, but to get that thick look Vin is known for you’ll want to be lifting iron as much as possible.
How to Do the Vin Diesel Workout Properly
Supersets are the core of the Vin Diesel workout routine. To properly perform a superset, you do one exercise roughly to failure, then immediately go into the next exercise. No rest or break in between. After two exercises have been done, you take a break before completing the next set.
For example, do 10 bent-over rows immediately following 20 dumbbell flys. Rest 1 to 2 minutes, then repeat.
You’ll know the weight you’re using for your workout plan is too heavy if you struggle to do a set after three minutes of rest. If this is the case, scale back the weight.
Vin Diesel Fitness Routine: Programming
Each week, aim to complete all 3 sets of 10/10 reps on each superset. The following week, add 2.5 or 5lbs to each lift and try again to complete the circuit. If you can’t keep the weight where it’s at until you can do all 60 repetitions. Wash, rinse, repeat.
You’ll be lifting heavy right out of the gate, so a 10-minute warmup with some muscle-specific stretching and activation will help prevent injuries when you train.
Give yourself 2 to 3 months to properly assess results. The first few weeks you’ll probably need to figure out what weights are appropriate for supersets, as it’s a little different than traditional bodybuilding training. There’s a nasty cardio effect on some movements that takes getting used to.
Vin Diesel Diet for Lean Muscle Gain
So you’re in the gym only three days per week. How do you look like Vin Diesel? You eat to support your goals, of course.
Here are some of the things the Fast 7 actor advises for lean muscle growth:
- Eat plenty of lean protein: chicken, eggs, egg whites, pork, beef, seafood. Aim for around 1g of lean bodyweight per day
- Take muscle building supplements like protein powder
- Drink plenty of water
- Eat healthy carbohydrates like oatmeal, brown rice, quinoa, chia seeds, and sweet potato
- Eat veggies at least 2 meals per day
Get plenty of sleep to help support muscle recovery during your sleep too. Fortunately, you won’t be doing your own stunts like Vin does, so you won’t have to worry about recovering from potential injuries.
Did You Know?
Vin Diesel only trains three days per week to leave time for other forms of exercise he enjoys, like yoga and pilates.
If you have some extra fat to lose, try doing a little cardio on those off days. Even light walks can help burn a few extra calories and promote better body composition.
