Channing Tatum’s Workout Routine & Diet Plan

Channing Tatum has starred in some of the renowned blockbusters of Hollywood such as ‘Magic Mike’, ‘G.I.Joe: The Rise of Cobra‘, ’21 Jump Street’ and many more. But it’s not just his acting and dancing skills that mesmerize his fans.

The lean and muscular physique of Channing makes numerous of his fans go gaga over him. And some of them even want to build a physique like him.

If you are one of those, then stay with us as in this post, we will give you a detailed overview of Channing Tatum’s workout routine and diet plan. Let’s get to know more about it.

Channing Tatum’s Workout Principles

Channing Tatum is a hardcore fitness freak. He has always been so dedicated to following his training program that on some days he trains for up to 3 hours in the gym.

When Channing preps up for a movie, he even goes up to training twice a day. In his early morning workouts, he performs fat-burning cardio whereas in his afternoon training sessions he performs weight training.

Channing Tatum’s workout plan is pretty intense and high-volume in nature. Such a kind of training style has always worked in his favor in giving him a lean and aesthetic physique.

Channing Tatum’s Workout Routine

Channing Tatum workouts under the supervision of William J. Harris. Even though his training sessions usually extend for about 45-60 minutes, Channing ensures to push his body as much as possible.

Channing Tatum’s workout routine is focused on keeping him lean, muscular, and athletic. To serve that purpose, weight training and cardio happen to be the most important part of his workout program.

Channing also incorporates certain bodyweight exercises like pushups, pull-ups, etc. into his workout routine. He claims that those exercises target multiple muscle groups at once and also work on improving core strength and stability. They also give your body a decent warmup.

Cardiovascular exercises are also a crucial part of Channing’s workout routine. They assist in giving his body a lean and athletic build along with enhancing his endurance levels.

Channing performs cardiovascular exercises almost every day. On some days he does HIIT whereas on other days he goes through long cardio sessions.

Channing Tatum’s workout routine has been listed below. Let’s have a look at it:-

Monday- Bench press focused chest and cardio

Warm-up

• Pull-ups- 3 sets of 10 reps
• Lying leg raises- 3 sets of 15-20 reps
• Push-ups- 3 sets of 20 reps

Weight training

• Barbell bench press- 5 sets of 8 reps
• Incline dumbbell press- 3 sets of 10 reps
• Weighted dips- 3 sets of AMRAP
• Close grip bench press- 3 sets of 10 reps
• Dumbbell flys- 3 sets of 15 reps

HIIT

• Alternating 1 minute sprint and 1 minute walk- 15 minutes

Tuesday- Long cardio

• Long distance bike ride or jog
• Bike for at least 7-10 miles OR
• Jogging for at least 4-5 miles

Wednesday- Squats focused on legs and HIIT

Warm-up

• Pull-ups- 3 sets of 10 reps
• Lying leg raises- 3 sets of 15-20 reps
• Push-ups- 3 sets of 20 reps

Weight training

• Barbell squats- 5 sets of 8 reps
• Hack squats- 3 sets of 10 reps
• Leg press- 3 sets of 10 reps
• Weighted step-ups- 3 sets of 10 reps
• Weighted lunges- 3 sets of 12 reps
• Calf raises- 3 sets of AMRAP

HIIT

• Alternating 1 minute sprint and 1 minute walk- 15 minutes

Thursday- Long Cardio

• Long distance bike ride or jog
• Bike for at least 7-10 miles OR
• Jogging for at least 4-5 miles

Friday- Overhead press focused shoulders and cardio

Warm-up

• Pull-ups- 3 sets of 10 reps
• Lying leg raises- 3 sets of 15-20 reps
• Push-ups- 3 sets of 20 reps

Weight training

• Barbell overhead press- 5 sets of 8 reps
• Shrugs- 3 sets of 10 reps
• Arnold press- 3 sets of 10 reps
• Dumbbell front raises- 3 sets of 12 reps
• Side laterals- 3 sets of 12-15 reps
• Rear delt dumbbell flys- 3 sets of 12-15 reps

HIIT

• Alternating 1 minute sprint and 1 minute walk- 15 minutes

Saturday- Long Cardio Or Rest

• Long distance bike ride or jog
• Bike for at least 7-10 miles OR
• Jogging for at least 4-5 miles

Sunday- Deadlift focused back and cardio

Warm-up

• Pull-ups- 3 sets of 10 reps
• Lying leg raises- 3 sets of 15-20 reps
• Push-ups- 3 sets of 20 reps

Weight training

• Deadlift- 5 sets of 8 reps
• Lat pulldown- 3 sets of 10-12 reps
• Dumbbell rows- 3 sets of 10 reps
• Seated cable rows- 3 sets of 12-15 reps
• Straight arm cable pullovers- 3 sets of 12-15 reps

HIIT

• Alternating 1 minute sprint and 1 minute walk- 15 minutes

Each of Channing’s training sessions begins and ends with a few minutes of performing warm-up exercises and cool-down exercises respectively. Doing so keeps his body active and injury free.

Channing Tatum’s workout routine keeps on changing as per the role he is prepping up for. For instance, when he was prepping up for ‘Fighter‘ he was required to look lean and aesthetic. On the contrary, his training program for GI Joe focused on making him gain muscle size.

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Channing Tatum’s Diet Plan

Channing’s lean and ripped physique speaks volumes about his healthy eating habits. After all, that’s how he maintains a lower body fat percentage around the year.

Sources of lean proteins and veggies are the most important ingredients of Channing Tatum’s diet plan. They fuel his body with all the good calories and nutrients that it requires for muscle recovery and growth.

To stay energetic throughout the day, Channing prefers eating most of the good carbs in his diet plan in the morning hours. For the rest of the day, he prioritizes eating plenty of lean proteins.

Channing Tatum follows a high protein-medium fat and low carb diet plan. He consumes around 3 major meals in a day.

Now let’s have a look at Channing Tatum’s meal plan for the day:-

Meal 1- Breakfast

• Whole grain toast
• Veggie omelet
• Eggs
• Avocado

Meal 2- Lunch

• Sweet potatoes
• Grilled chicken breast/turkey
• Broccoli
• Rice

Meal 3- Dinner

• Steamed vegetables
• Turkey burgers

In between his major meals, Channing likes to snack on organic fruits, unsalted nuts, plain yogurt, and protein shakes.

There are certain food items that find no place in Channing’s diet chart. Some of them are junk and fried foods, additives, grains, soft drinks, sugar, dairy products, and food items that have gluten.

Channing Tatum’s Supplements

Channing trains like a freak and to ensure that he fuels his body well, he incorporates a few supplements into his nutrition plan.

Channing Tatum’s supplements stack includes the following:-

• Whey protein
• BCAAs
• Creatine
• Green tea extract
• Multivitamins

The above-mentioned supplements aid in facilitating strength and muscle gains, promote fat loss, and make up for nutritional deficiencies. They also contribute to keeping the body in an anabolic state.

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Wrapping Up

So that was all about Channing Tatum’s workout routine and diet plan. Before you start copying that as it is, we would recommend you make certain modifications to it based on your fitness goal and training experience.

Channing has been training for a long time and his body is capable enough to sustain long hours of training. But that doesn’t mean that you should copy him. Make your workouts challenging but not annihilating.

As far as the diet part is concerned, your nutrition plan must be focused on fetching your body all the nutrients that it requires for recovery and growth.

Last but not the least, stay consistent with your workout and nutrition plan and it will gradually get you the physique that you aspire to have.