Charlie Hunnam Workout Routine & Diet Plan (2024 Updated)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Charlie Hunnam, best known for his role in the series "Sons of Anarchy," has left many fans wondering about his workout routines and diet plan.

How did the actor manage to achieve and maintain his incredible physique?

As a health and fitness coach, I'll guide you through Charlie's workouts. I advise that you start with the easy-to-execute workouts if you are a beginner, as most of his routines are delicate and require patience to execute perfectly.

Keep reading and uncover Hunnam's intense full-body workouts and disciplined diet, and see if it aligns with your own fitness goals.

Who Is Charlie Hunnam?

Charlie Hunnam Stats

Charlie Hunnam, known for his roles in 'King Arthur' and 'Sons Of Anarchy,' has always been into fitness. His physical transformation became notably prominent as his Hollywood career soared.

Charlie not only focuses on the physical gains but also values the mental benefits derived from his workout routines. Beyond the evident physical transformation, Charlie Hunnam's consistent workout routine likely offers profound psychological benefits.

“I work out more for the mental than the physical aspect. I can get slightly dark when I'm not keeping a routine. It’s all about feeling healthy and energetic.”

- Charlie Hunnam

His Stats

  • Height: 6’1”
  • Weight: 195 lbs
  • Born: 10 April 1980

Charlie Hunnam's Workout Routine

A body builder flexing his upper body

To adopt Charlie Hunnam's workout routine, prepare for intense training sessions four times a week. These workouts, though challenging, are distinct and effective, offering results that are visibly different from typical bodybuilding exercises.

When I decided to take on Charlie Hunnam's workout routine, I braced myself for intense, four-times-a-week training sessions. Every drop of sweat and every aching muscle was a testament to the distinct and effective nature of these workouts, a far cry from my previous bodybuilding routines. It was tough, but the transformation I saw in my physique and endurance was worth every challenge.

Recognizing that everyone's fitness journey is unique, it's worth noting that there are alternative exercises to Charlie's routine that cater to different fitness levels and physical constraints. Whether you're a beginner or have specific limitations, there's always a way to modify and adapt exercises to ensure you're moving towards your health goals safely and effectively.

Monday & Tuesday: Full Body Workout

The great thing about these days is that you can do the whole lot, including ab work, without having to go to the gym.

All of these are based on taking advantage of your own bodyweight, and all you’ll need at home is a pull-up bar.

I still remember the first Monday; the realization hit that I could execute the entire workout, including the grueling ab work, right from the comfort of my home. No gym, no fancy equipment, just me and my pull-up bar. Each rep and set was a dance between convenience and intensity.

  • Wide-grip pull-ups (3 sets of 20 reps)
  • Dips (3 sets of 20 reps)
  • Military push-ups (3 sets of 25 reps)
  • Chin-ups (3 sets of 20 reps)
  • Decline push-ups (3 sets of 25 reps)
  • Focused ab exercises (15 minutes)

Wednesday: HIIT and Cardio

A man doing jogging

Bulking often leads to an increased BMI due to the higher caloric intake. However, integrating cardio and HIIT into your weekly routine can effectively manage and balance these effects.

I noticed my BMI creeping up during my bulking phase, a common issue. But once I integrated Charlie’s HIIT and cardio routine every Wednesday, things balanced out. The intensity was through the roof, but so were the results - a leaner, more defined physique.

  • Running at 10 mph or faster for 15 minutes
  • High-intensity elliptical for 15 minutes
  • High-intensity interval training for 20 minutes

Thursday & Friday: Full Body Workout

These days are another variant of doing compound bodyweight exercises. Because you target so many muscle groups at the same time, these workouts can have a much more profound effect on your muscle growth [1].

  • Squats (3 sets of 10 reps)
  • Wide push-ups (3 sets of 25 reps)
  • Standing dumbbell rows (3 sets of 10 reps)
  • Parallel dips (3 sets of 20 reps)
  • Reverse-grip pull-ups (3 sets of 20 reps)
  • Hanging knee raises (3 sets of 20 reps)
  • Lying leg lifts (3 sets of 20 reps)
  • Plank (3 sets of 2 minutes)

Saturday & Sunday: Rest

Recovery is essential after intense training, but staying active is key. Incorporate walks throughout your day to boost circulation and prevent muscle stiffness and soreness.

Charlie's dedication to fitness is commendable, but equally important is the emphasis on recovery and rest. Integrating adequate sleep, regular stretching, and possibly employing recovery tools like foam rollers or massage guns can make a significant difference in muscle recovery and overall performance. After all, it's during these rest periods that the body heals and grows stronger.

Other celebrity physiques:

His Diet And Supplements

Protein powder on a bowl

Charlie is discreet about his specific meal plans but emphasizes a diet free from processed and junk foods. His approach to nutrition is rigorous, focusing on whole and nutritious food options for optimal health and performance.

When I shifted my diet to mirror Charlie’s - cutting out processed and junk foods - the change was revolutionary. My energy levels soared, and each workout felt more productive. It wasn’t just about looking good but feeling incredible too.

What do I mean? He seems to avoid the majority of highly processed carbs like you find in most bread and pasta, as well as sugary treats. And that lower carb intake is replaced with large volumes of protein powder.

Here are two supplements he has mentioned to support that dietary approach.

1. Whey Protein

Charlie Hunnam seems to take protein shakes several times a day and not just after working out. And that makes sense considering that he limits his carbs and could end up struggling to eat enough meat to get a huge protein boost [2].

2. Mass Gainer

You won’t need these meal replacements every day, but during the main bulking phases, a mass gainer can help you boost up to 1,000 calories from a single shake. It beats facing into a pile of chicken breasts for breakfast.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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2 thoughts on “Charlie Hunnam Workout Routine & Diet Plan
How His Body Got Ripped

  1. Charlie Hunnam added 22 pounds of muscle for his role in the film and now weighs close to 190 pounds. But as soon as that project was completed, he quickly reduced the weight. Hunnam dropped below his natural weight of 165 pounds in just a few weeks.

  2. Charlie Hunnam’s workout can be definitely called as the Baywatch body workout review. Been crushing on him ever since!

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