Ever since his debut in 2003, Chris Pine has starred in numerous superhero movies.
His most famous roles include Captain Kirk in Star Trek, Steve Trevor in Wonder Woman, and Jack Ryan in Jack Ryan: Shadow Recruit, but he also modeled for Armani — all thanks to his talent and ripped physique.
So, let’s see his workout routine and diet!
His Stats
Chris Pine’s Workout Routine
Pine’s trainer, Mark Wildman, had Pine swinging clubbells, dumbbells, and even steel to get into fighting shape.
This approach not only enhanced his physical strength but also improved his mental well-being.
In my experience as a fitness coach, I've seen similar transformations in my clients. Regular exercise, much like Pine's routine, has significantly uplifted their mood and reduced stress, leading to a more confident and relaxed demeanor.
Pine says:
"Before this, I was doing pretty traditional weightlifting," the 35-year-old actor explains. "With this workout, all of a sudden, you start to float more. Even my friends used to make fun of the way I walked. I was walking in this rigid way, and it had a lot to do with having been an insecure kid trying to move protectively. Now, my body is moving in a more healthful way. It's because of Mark's process."
- Chris Pine
The actor mixes up his workout routines to challenge himself, hit muscles differently, and prevent getting bored. He loves doing boxing, yoga, and circuit training.
Monday:
Warm-Up:
- Stretch
- Jog — 800 m
- Pull-ups — three sets, five reps
- Air squats — three sets, ten reps
- Dips — three groups, 15 reps
- Push-ups — three groups, 20 reps
Workout:
Pine usually does three rounds of this circuit training.
- Manmakers — five reps with 15 lbs
- Kettlebell swings — ten reps with 20–45 lbs
- Clubbell swings — 15 reps with moderately heavyweights
- Kettlebell swings — ten reps with 20–45 lbs
- Manmakers — five reps with 15 lbs
Tuesday:
Tuesdays are for cardio activities such as running or hiking.
Wednesday:
Warm-Up:
- Stretch
- Jog — 800 m
- Pull-ups — three sets, five reps
- Air squats — three sets, ten reps
- Dips — three sets, 15 reps
- Push-ups — three sets, 20 reps
Workout:
Chris Pine does only one round of this circuit training.
- Burn 60 calories biking or rowing
- Kettlebell deadlifts — 50 reps
- Clubbell swings — 40 reps with moderately heavy weights
- Manmakers — 30 reps with 15 lbs
- Kettlebell swings — 20 reps with 20–45 lbs
- Burpees — 10 reps
Thursday:
Chris Pine’s workout routine for Thursdays includes more activities, such as playing sports or jogging.
Friday:
Warm-Up:
- Stretch
- Jog — 800 m
- Pull-ups — three sets, five reps
- Air squats — three sets, ten reps
- Dips — three sets, 15 reps
- Push-ups — three sets, 20 reps
Weekend:
Chris takes weekends off.
Circuit Training - Pine Style
When he wants to switch things up a little bit, Pine does the following routine:
AM Superset
Pine alternates between these two exercises and does three sets of each.
- Swiss ball back extensions — 25 reps
- Arch rock — 30 reps
Boxing
Pine does two sets of the following exercises, taking a one-minute break between the circuits:
- Bob and weave
- Mitt work
- Shadowboxing
- Heavy bag work
- Speed training
500 Club Circuit Training
Pine does 100 reps of the following five moves for one minute, intending to reach 100 of each:
- Mountain climbers
- Burpees
- Swiss ball jackknife
- Box jump
- Swiss ball pike
Yoga
Chris Pine loves doing yoga.
His Workout Principles
“For the last Star Trek, I wanted to be a bit bigger and chunkier. So I ate a lot and worked out religiously.”
- Chris Pine
For his roles in Wonder Woman and Star Trek, Pine trained six days a week, starting each day with supersets in the morning, followed by HIIT sessions.
He also enjoyed intense outdoor workouts, running through his neighborhood and nearby hills.
Focused on injury prevention, Pine incorporated regular stretching and rest days, crucial for sustained fitness and avoiding injuries.
Regular visits to his chiropractor, physical therapist, and massage therapist were key to managing past injuries and optimizing recovery.
As a fitness coach, I've seen similar approaches in my clients, emphasizing the importance of good posture and core strength, just like Pine, to protect the back and overall body health.
Chris Pine's Diet Plan
Chris Pine believes that improving your physique depends on the diet by 70–80%.
From my coaching experience, I've seen this to be true for many of my clients. Like Pine, they focus on a diet rich in lean proteins, veggies, and plenty of water.
One of my clients, for instance, saw significant improvements in his physique by adopting a similar diet plan as this:
Breakfast: a cup of coffee, oatmeal, and eggs
Lunch: lean protein, sweet potatoes
Dinner: fresh green salad, lentils or quinoa, a cup of coffee
The choice of lean proteins, complex carbohydrates like sweet potatoes, and high-fiber foods such as green salads and lentils is not just filling but also provides sustained energy and aids in muscle recovery
Moreover, he has a fridge full of healthy food, and he remembers to pack snacks to avoid getting tempted by junk food.
Chris Pine’s Diet Includes
- Lean protein
- Fish
- Vegetables
- Fruit
- Complex carbs
- Steak
- Water
- Coffee
Chris Pine Avoids
- Empty-calorie carbs
- Refined sugar
- Junk food
- Processed foods
- Chemical additives
- Artificial ingredients
Since he’s not trying to get into the jacked Wolverine shape, Pine tries to eat foods that are lean, low-carbs that can energize him, and that includes one or two cups of coffee a day.
Other workout routines:
What Supplements Does Chris Pine Use?
Pine is a very private person and doesn’t share information on the supplements he uses.
However, since weight training isn’t enough to get into that shape, you may want to try using:
- Protein supplements to fill gaps in your diet as recommended by Medical News Today [1]
- BCAAs to reduce post-workout soreness and prevent muscle breakdown
- Creatine speeds up muscle growth, as shown by studies published by the Journal of the International Society of Sports Nutrition [2]
- Collagen to help with aching joints
- Omega-3s to manage inflammation
- Multivitamins to fill any gaps in nutrition
References:
- https://www.medicalnewstoday.com/articles/323093
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/
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