Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 23, 2021

Adam Driver's Workout Routine And Diet

If you've been following Adam Driver, I'm sure you've noticed just how much his physique has changed over the last few years throughout the latest Star Wars films, "The Rise of Skywalker" especially.

From sporting a less-than-buff look in the hit series "Girls," the actor has completely transformed his body and got totally jacked to play Kylo Ren in Star Wars franchise.

Like many Hollywood celebs, Adam Driver follows a strict cardio workout and diet regimen to keep his body in shape - the workout routine that his role as Kylo Ren in "Star Wars: The Rise of Skywalker" demanded.

Here's everything to know about Adam Driver's workout routine, diet plan, and supplements.

Who Is Adam Driver?

Adam Driver Background

Adam Driver's origins go back to San Diego, California, but his family moved to Indiana when he was 7.

Shortly after the 9/11 attacks, Adam Driver enlisted in the United States Marine Corps.

However, his military career in the United States Marine Corps was cut short three years later when he received a medical discharge after breaking his sternum in a mountain biking accident.

Adam Driver graduated from The Juilliard School in 2009 and earned minor roles on stage while working as a waiter and busboy to get by.

His first break came in 2012 when he was cast as Adam Sackler in "Girls." His performance in the show earned Adam Driver three Primetime Emmy Award nominations.

Adam Driver's most popular role is Sith warlord Kylo Ren, a character first introduced in "Star Wars: The Force Awakens" in 2015 and appeared in succeeding episodes "The Last Jedi" and "The Rise of Skywalker." These Star Wars blockbusters required the main antagonist to stick to the very strict workout routine.

Adam Driver Stats

  • Birthday: November 19, 1983
  • Age: 36
  • Height: 6’2
  • Weight: 143 pounds

Adam Driver Diet And Nutrition Principles

orange and a measuring tape

When Adam Driver was preparing for his part as Kylo Ren in "Star Wars," he loaded up on protein-rich foods, lots of fresh vegetables and fruit, and moderate amounts of carbs to support his cardio workouts.

Carbs were necessary to keep his energy high, especially since "Star Wars: The Rise of Skywalker" demanded more physicality from him with its intense lightsaber action. Driver also had to look menacing under his character's heavy armor.

Because of his vigorous cardio workout and lengthy fight sequences, hydration routine was of utmost importance to Adam Driver.

The American College of Sports Medicine recommends drinking 17 ounces of fluid two hours before a workout to maintain a healthy hydration level [1].

In his interviews,  Adam Driver didn't reveal much about the supplements he takes, except for his daily whey protein shake.

Now that we know his diet plans, let's see what Adam Driver workout routine is all about.

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Adam Driver Workout Routine

man working out

London-based trainer Simon Waterson got Adam Driver ready for his part as the central villain of the First Order, Kylo Ren in "Star Wars."

The trainer Waterson said Driver's military background as a Marine definitely manifested during their workouts. The trainer said he didn't have to push Driver to work hard. Instead, it became a matter of reining him in because the Star Wars star "had all of that motivation" to get through the arduous workouts.

The objective was to keep the actor slim while also making sure that he puts on lean mass and gains muscle to enhance his explosiveness. Waterson did this by combining multiple traditional workout exercises with plyometric movements designed to improve his mobility. 

Plyometric training increases muscle strength and improves stability, agility, and balance [2], all of which are a must for the Star Wars role of Kylo Ren.

Here is Adam Driver's workout routine that has helped him get to the right place.

Preparation: Begin by doing a 10-minute warmup before taking on this superset workout. You can do anywhere from two to four rounds of each exercise depending on your fitness level and repeat up to three times a week.

The series of push-ups and air squats may gradually lead you into the more strenuous workouts: military press, barbell bench press, shoulder press exercises and shoulder raises.

Adam Driver cardio and core exercises are crucial part of his workout routines. Insert a cardio and core workout day in between to mix things up. As you advance, see if you can ramp it up by increasing the rounds you do.

Other celebrity physiques:

Deadlift to Squat Thrust (12 reps)

man about to deadlift
  1. Stand with your feet hip and shoulder width apart.
  2. Bend your knees and grab the bar with your hands just outside your legs.
  3. Drive your hips forward, keep your spine flat, straighten your legs, and lift the bar.
  4. Lock your hips and pull your shoulders back at the top of the movement. 
  5. Lower the barbell to the floor.
  6. Once the plates hit the ground, kick your legs back into a plank position with your hands still on the bar. 
  7. Do a push up and jump your feet toward the bar to return to a squat position.

Squat Thrust to Pull Up (12 reps)

Squat Thrust to Pull Up
  1. Get into a squat position directly under a pull-up bar. 
  2. Drive your hips back and bend your knees to prepare for the movement. 
  3. Jump up to grab the bar, bend your elbows, and raise your body up. Ensure your chin goes over the bar.
  4. Drop down and kick your feet back to perform a squat thrust.

Reverse Lunge to Biceps Curl Sequence (12 reps)

man doing a reverse lunge
  1. Stand with your feet shoulder width apart while holding dumbbells in both hands (arms extended). 
  2. Step backward with your right leg. 
  3. Before your back knee touches the floor, pause, then curl the dumbbells. 
  4. Reverse the motion and do the same sequence with the other foot until you've performed the desired number of reps.

"Plyometrics teaches the muscle to react faster. You develop more power because the faster a muscle can contract, the more powerful it becomes." - Donald A. Chu Ph.D., President of the California State Board of Physical Therapy

Pushup to Side Plank Twist (12 reps)

man in a push up position
  1. Start off in a pushup position with your hands directly below your shoulders. 
  2. Do a pushup. At the top of the movement, assume a modified side plank by shifting your weight in your left hand and right leg. 
  3. Twist your torso to the right while swinging your right arm up toward the ceiling.
  4. Reverse the movement and return to the starting position. 
  5. Repeat the same sequence with the opposite arm and leg.

Clean and Jerk to Shoulder Press to Bent-over Row to Squat Thrust (12 reps)

man doing macho mans

Repeat steps 1 to 3 of the first exercise then proceed with the following:

  1. Fully extend your hips, knees, and ankles and shrug the bar using your shoulders. 
  2. Bend your elbows and pull the bar to chest level. 
  3. Quickly drop into a partial squat, drive your elbows forward, and catch the bar in a front rack position. Now you’ve performed the “clean.”
  4. Point your elbows down and brace your core. 
  5. Extend your hips and legs as you explosively push the bar overhead. This is the “jerk.”
  6. Slowly lower the bar to shoulder height. 
  1. Press the bar back up, then lower it to your chest before leaning forward from the waist.
  2. Bring the bar down by your knees with your arms hanging straight. 
  3. With a flat back and a neutral spine, position your trunk so that it’s almost parallel to the floor. Keep your knees slightly bent. 
  4. Brace your core, then squeeze your shoulders together to row the bar up towards your ribs, then slowly lower it back down again. 
  5. Perform a squat thrust.

Finisher: Wrap up the workout with this deep burner exercise: Do five sets of 25 ab-wheel rollouts and insert a one-minute plank in between sets.

Recovery: Adam Driver uses trigger point precision tools like the Hypervolt and Theragun to reduce muscle soreness after days of shooting or following a heavy workout.

Adam Driver exercises five days a week and rests for two days. But when he’s scheduled for a break, Adam Driver still goes to the gym to do some dynamic stretching. You may need to dedicate at least five days a week as well to stick to Adam Driver workout regimen.

Other celebrity physiques:

Key Takeaways From Adam Driver's Workout Routine

As you've seen, training like the supreme leader of the First Order, Kylo Ren isn't a piece of cake. It could take a while to get into Adam Driver workout routines.

Although there's nothing extreme about the Adam Driver workout routine, it can be grueling from the day one, especially if you're a beginner.

I suggest that you start slow and work your way up until you feel strong enough to boost these workout routines and do more sets/rounds.

Also, don't forget about your diet. Load up on protein and carbs, so you'll have enough energy to effectively complete these circuit workouts.

Give this Adam Driver workout routine a shot, and let us know how it turns out.


References:

  1. https://pubmed.ncbi.nlm.nih.gov/9303999/
  2. https://www.healthline.com/health/exercise-fitness/plyometric-exercises

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