Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: February 2, 2021

I was addicted to Sons Of Anarchy from the very first episode, even though I’m not even that into bikes.

And while Charlie Hunnam was mostly wearing heavy biker gear, there were several scenes where he showed off his ripped body.

He also seemed to gain more bulk throughout the 7 seasons, which led me to do some more research into the Charlie Hunnam workout routine.

It turns out that he has one of the toughest workout routines in Hollywood, but first, let me give you some information about him.

Who Is Charlie Hunnam?

Charlie Hunnam Stats

Charlie Hunnam is a British actor who has risen to fame for roles like King Arthur and as Jax Teller in Sons Of Anarchy.

What made me laugh most about his career is that he turned down the lead role in Fifty Shades of Grey and instead focused on becoming a different type of action star.

He seems to have always been big into fitness, but he really got ripped only when he got a foothold in Hollywood.

What I like about his approach to a workout routine is that he sees the mental side of it as well.

“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
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Charlie Hunnam's Workout Routine

man doing crunches

If you want to start the Charlie Hunnam workout routine, then you’ll need to dedicate yourself to training at least four times a week.

And the training sessions are as tough as they get, even if they seem very different from the average bodybuilding session.

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.

  • 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

HIIT Ropes

Something that you will probably experience with a lot of bulking work is that the number of calories you end up eating will also increase your BMI.

It’s something you can’t avoid, but it’s manageable by adding in some cardio and HIIT training to your weekly workouts.

  • 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

While your body will need to recover after all the intense training, it’s important that you don’t become completely stationary with the TV remote in your hand.

Go for several walks a day to increase your blood circulation and help your muscles to avoid becoming too stiff and sore.

Other celebrity physiques:

His Diet And Supplements

protein shake powder

Charlie hasn’t shared much about his actual diet plans or what his meals look like. But he does regularly talk about his general approach to eating.

The first thing we found is that he regularly talks about avoiding all processed and junk food. While that should be an obvious starting point, he also takes that a step further than most people realize.

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.

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.

Are You Going To Try Charlie Hunnam's Workout Routine?

The Charlie Hunnam workout is very different from normal gym workout sessions, but the great thing is that you can do them at many outdoor exercise facilities or even just at home.

If you stick to the above workout rules and fix your diet, then there’s no reason you won’t end up looking like Charlie on the front of Men’s Health.

If you do give this a go, then make sure you share your experience with us on social media.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820232/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/

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