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David Harbour’s Workout Routine
Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: June 18, 2021

The Hellboy superhero is JACKED! I know that many may think it’s impossible to achieve this physique, but I did the homework, and I say — yes, it’s possible. Harbour follows some insane workout routines.

Take note, he doesn’t deny himself cheat meals, so keep reading to find out how you can do it, too!

His Stats

black and white image of David Harbour
  • Age: 46
  • Height: 6’ 3”
  • Weight: 215 lbs
  • Waist: 34”
  • Chest: 42”

Harbour’s Workout Routine with Celebrity Trainer Don Saladino

Harbour and Saladino (who also train Ryan Reynolds) routinely mix circuit styled and higher intensity weight and fat-loss routine with the typical bodybuilding style routine and movements.

Monday: Barbell Bench Press and Circuit

man doing bench press in a gym, and a close up image of a man's legs doing lunges

Warm-Up

  • Stretch
  • Jog 800m

Workout

  • Barbell Bench Press — five sets of 10,8,5,3 and 3 reps
  • Tricep Overhead Extension (Dumbbell) — three sets of ten reps
  • Incline Chest Flys (Dumbbell) — three sets of ten reps
  • Weight Dips — three sets — failure

Circuit

  • Push-Ups — three sets of 25 reps
  • Lunges — three sets of 20 reps
  • V-Ups — three sets of 15 reps
  • Burpees — three sets of ten reps

Tuesday: Squats and Circuit

man doing a leg pres, and another man doing box jumps

Warm-Up

  • Stretch
  • Jog 800m

Workout

  • Back Squats — five sets of 10,8,5,3 and 3 reps
  • Weighted Step Ups — three sets of ten reps
  • Weighted Calf Raises — three sets of ten reps
  • Leg Press — three sets of 12 reps

Circuit

  • Air Squats — three sets of 25 reps
  • Dips — three sets of 20 reps
  • V-Ups — three sets of 15 reps
  • Box Jumps — three sets of 10 reps

Wednesday: Military Press and Circuit

man doing push ups indoors, and another man doing weight lifting outdoors

Warm-Up

  • Stretch
  • Jog 800m

Workout

  • Military Press (Barbell) — five sets of 10, 8, 5, 3, and 3 reps
  • Barbell Shrugs — three sets of ten reps
  • Arnold Press — three sets of ten reps
  • Front Shoulder Raises (Dumbbell) — three sets of 15 reps

Circuit

  • Ball Slams — three sets of 25 reps
  • Push-Ups — three sets of 20 reps
  • Sit-Ups — three sets of 15 reps
  • Pistol Squats — three sets of 10 reps

Thursday: Deadlifts and Circuit

man doing dumbbell rows in a gym, and another shirtless man doing weight lifting

Warm-Up

  • Stretch
  • Jog 800m

Workout

  • Deadlift — five sets of 10,8,5,3 and 3 reps
  • Dumbbell Rows — three sets of ten reps
  • Lateral Pulldowns — three sets of ten reps
  • Face Pulls — three sets of ten reps

Circuit

  • Ring Rows — three sets of 25 reps
  • Jump Squats — three sets of 20 reps
  • Second Reverse Superman — three sets of 15 reps
  • Pull-Ups — three sets of 10 reps

Friday: Getting Ripped with Bear Crawls and Medicine Ball Slam

David Harbour in his Hell Boy costume and a man working out using medicine ball

This Golden Globe nominee is most famous for his Hellboy shape, and here’s how the Stranger Things star made it happen:

Warm-Up Routine

David Harbour’s Hellboy workout routine included repeating the warm-up twice with minimal rest between the exercises.

  • Forward Bound — one set of three to five jumps
  • Bear Crawl — one set of five crawls on each arm
  • Medicine Ball Slam — one set of five reps
  • Lateral Bound — one set of three to five jumps on each side
  • Lateral Bear Crawl — one set of five crawls in each direction
  • Pivoting Medicine Ball Slam — one set of three to five slams per side

Hellboy Suit Up Circuit

Harbour’s circuit is all weighted carries, so if you want to try it, you'll need a set of kettlebells or dumbbells.

The first few rounds are composed of overhead moves, so you should be extra careful with the weight. Try walking for 25 yards for each position, and switch arms for each that has you holding the weights in offset positions.

  • Double Overhead Carry
  • Single Overhead Carry
  • Overhead Rack Carry
  • Overhead Down Carry
  • Double Rack Carry
  • Single Rack Carry
  • Rack Down Carry
  • Double Farmer's Walk
  • Single Suitcase Carry

His Workout Principles

man with big biceps giving a thumbs up

David Harbour's workout routines include hitting the gym four times a week.

When preparing for his Hellboy role, Harbour trained intensely for nine weeks.

His trainer focused on athleticism and functional movement, and we all saw the results.

Here’s what he said on getting in shape fast:

“If you want to get in shape and get strong, there are these things called “sleds.” You take a weighted sled, and you just push it across the floor, and then you drag it back. And basically, if you do that for 20 minutes a day, you’ll look like Arnold Schwarzenegger.”

David Harbour’s Diet Plan

plate with omelet, and a salad in a bowl

Harbour has always been a big guy. Though he wasn’t overweight, he had a bit of a dad bod before he started training for his iconic Hellboy role. While he went from chubby to ripped, he didn’t lose any weight or change his diet too much. While his diet isn’t the cleanest, he can afford to eat more than most of us because of his insane workout routines.

Here’s What David Harbour Eats in a Day

  • Breakfast: fruit and protein shake
  • Lunch: omelet, bacon, vegetables
  • Snack: protein shake
  • Dinner: chicken, salad

Harbour Eats:

  • Everything in moderation
  • Meat
  • Vegetables
  • Whole grains
  • Fruit
  • Burgers (in moderation)
  • Fries (in moderation)
  • Candy (in moderation)
  • Soda (in moderation)
  • Whatever helps him get through the day

Harbour Avoids:

  • Overeating
  • Things that slow him down
  • Junk food (in moderation)
  • Processed foods (in moderation)
  • Chemicals
  • Artificial ingredients

Nutrition Principles

man smiling holding a salad bowl and a thumbs up

When it comes to eating, Harbour is all about maintaining a balance.

He’s not the cleanest eater and doesn't deny himself sugar and junk food. Instead, he eats everything, but in moderation.

What Supplements Does David Harbour Use?

Harbour uses BCAAs, whey protein, and vitamins to maintain his physique. BCAAs increase muscle growth while decreasing muscle soreness [1].

They also reduce workout fatigue [2] and prevent muscle wasting.

On the other hand, whey protein reduces muscle inflammation, and vitamins provide the necessary nutrients athletes need.

Other workout routines:

Harbour’s Workout Routine: The Bottom Line

It’s a fact that Harbour is in great shape. But, now you can be, too.

His workout routine may be arduous, but at least you won’t have to make drastic changes to your diet. So, which one will you try first — his routine or the Hellboy workout?


References:

  1. https://www.healthline.com/nutrition/benefits-of-bcaa
  2. https://pubmed.ncbi.nlm.nih.gov/17004850/

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