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Vin Diesel Workout Routine and Diet

Do you also want to build a muscular, tough guy physique like Vin Diesel? Then we’ve got you covered. In this article, we will discover Vin Diesel workout routine and diet that gave his body the rough and tough action hero look.

Vin Diesel, is a extremely famous and skilled American actor, director, producer and screenwriter.

He gained immense fame for his role of the iconic character Dominic Toretto in the globally popular “Fast and Furious” franchise.

With his commanding presence and intense performances, Diesel has become an influential figure in the action film genre.

Diesel’s journey to stardom began with his breakout role in the science fiction film “Pitch Black” (2000).

However, it was his portrayal of Toretto that skyrocketed his career. His magnetic screen presence and embodiment of Toretto’s tough, yet compassionate persona resonated with audiences worldwide.

Beyond “Fast and Furious,” Diesel has showcased his versatility in other notable films such as “xXx” and the “Riddick” series. His muscular physique and captivating performances have garnered a devoted fan base across the globe.

Alongside acting, Diesel has taken on producing and directing roles, further showcasing his multifaceted talents.

Vin Diesel Stats

Real NameMark Sinclair Vincent
Age55 Years
Height6 feet (182 cm)
Weight102 kg (225 lbs)
Date of BirthJuly 18, 1967
ProfessionActor, Director, Writer, Producer

Vin Diesel Workout Routine

Vin Diesel follows a very intense and high-volume workout routine to build his huge and muscular physique.

He works out five days a week, targeting all major muscle groups. His workouts consist of only supersets, which make them very intense and tiring.

Vin Diesel focuses on muscle hypertrophy, with his rep range falling within that range. To ensure proper rest and recovery, he takes two days off from training.

Here is Vin Diesel’s Workout Schedule:

  • Monday: Chest, shoulders, and triceps.
  • Tuesday: Back and shoulders.
  • Wednesday: Legs.
  • Thursday: Shoulders and back.
  • Friday: Legs again.

Moday: Chest, shoulders and triceps:

SupersetExercisesSets and Reps
Superset 1Flat Bench Press + Decline Bench Press4 × 10-12
Superset 2Flat Dumbbell Flyes + Push Ups3 × 12
Superset 3Incline Dumbbell Press + Cable Crossovers3 × 10-12
Superset 4Standing Overhead Triceps Extension + Skullcrushers3 × 10-12
Superset 5Reverse Grip Pushdown + Barbell Incline Triceps Extension3 × 12
Superset 6Dumbbell Kickbacks + Triceps Dips (body upright)3 × 12

Tuesday: Back and Shoulders

SupersetExercisesSets and Reps
Superset 1Dumbbell Shoulder Press + Side Lateral Raise4 × 8-12
Superset 2Wide Grip Lat Pulldown + Bent Over Barbell Row4 × 8-12
Superset 3Romanian Deadlift + Dumbbell Shrug3 × 10

Wednesday: Legs (1)

SupersetExercisesSets and Reps
Superset 1Barbell Squat + Standing Calf Raise5 × 10 / 5 × 20
Superset 2Wide Stance Barbell Squat + Barbell Lunge4 × 12
Superset 3Clean Grip Front Squat + Dumbbell Lunge3 × 15

Thursday: Shoulders and Back

SupersetExercisesSets and Reps
Superset 1Shoulder Press and Lateral Raise4 × 8 / 4 × 12
Superset 2Lat Pulldown and Bent Over Row4 × 12
Superset 3Deadlift and Shrugs3 × 10

Friday: Legs (2)

SupersetExercisesSets and Reps
Superset 1Barbell Back Squat + Calf Raise5 × 08 / 5 × 25
Superset 2Wide Stance Squat + Lunges4 × 12
No SupersetFront Squat 3 × 15
No SupersetClean & Snatch3 × 15

Vin Diesel Workout Principles

When Vin was younger, he simply aimed to gain as much weight as possible. However, over time, he shifted his focus towards defining each muscle group.

He follows a five-day workout split and places a significant emphasis on training his shoulders. This particular focus helps him achieve the tough guy look demanded by his role as Dominic Toretto.

In his workout routine, Vin incorporates numerous supersets to speed up his training sessions and minimize the time spent in the gym compared to his younger years.

Despite this, he remains a disciplined individual and never skips a workout.

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Vin Diesel Diet

Vin Diesel follows a simple three-meal-a-day routine consisting of breakfast, lunch, and dinner to fuel his intense workouts packed with supersets.

His diet focuses on incorporating lean proteins, healthy fats, and quality carbohydrates.

He prioritizes consuming unprocessed foods and pays great attention to staying hydrated.

As Vin Diesel ages, he recognizes the natural decline in testosterone levels. To address this, he maintains a healthy diet and supplements it with testosterone-supporting supplements.

Here are Vin Diesel’s three meals he consumes throughout the day.

Meal 1:

  • Option 1:
    • A cup of porridge with:
      • Raisins
      • Chia seeds
      • Apple
      • Cranberries
  • Option 2:
    • 2 slices of bread with:
      • Almond butter
      • Banana

Meal 2:

  • Option 1:
    • Tuna (2 fillets)
    • 2 cups of chopped vegetables
  • Option 2:
    • 2 cups of brown rice
    • A cup of green beans
    • 2 slices of turkey breast
    • 1 sweet potato

Meal 3:

  • Option 1:
    • 2 slices of chicken breasts
    • 1 bell pepper
    • Asparagus
    • A cup of brown rice
    • Mango
  • Option 2:
    • Broccoli
    • A cup of quinoa
    • 2 fillets of salmon
    • Mixed salad


Vin Diesel, the famous American actor widely recognized for his muscular physique and intense action-packed performances, follows a rigorous workout routine and maintains a disciplined diet.

His workout schedule includes a five-day split with a strong focus on shoulder training and the use of supersets to maximize efficiency. By incorporating these intense training methods, he achieves a rough and tough physique.

Diesel’s diet consists of three meals a day, emphasizing lean proteins, healthy fats, and quality carbohydrates. He avoids processed foods and prioritizes hydration.

His dedication to his workout routine and diet showcases his commitment to maintaining his impressive physique.

Vin Diesel’s disciplined approach to fitness and his memorable performances have made him a prominent figure in the entertainment industry.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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