I first encountered Evan Peters when I started watching The Jeffrey Dahmer Story, and he plays the role of a deranged killer excellently. And when I looked for his other movies, I also stumbled upon American Horror Story.
The interesting thing was that he’s gone through an impressive body transformation. So, our team decided to spend a day going through interviews and social media posts to see what kind of exercises make up Evan Peters workout routine.
And there are some impressive surprises in his approach.
Evan Peters Stats
- Born: January 20, 1987
- Height: 5’10”
- Weight: 170 lbs
- Waist: 32”
- Chest: 40”
Evan Peters’s Workout Routine
Let’s take a look at how Evan spends a typical week maintaining his ripped body.
Monday: Upper Body
Evan Peters starts off the week with a two-hour gym session that will make you feel sore.
Here’s what’s involved:
- Bent over reverse flys (3 sets of 8 reps)
- Single-leg Romanian deadlift (3 sets of 8 reps)
- Hammer curls (3 sets of 8 reps)
- Bent over rows (3 sets of 8 reps)
- Wide push-ups (3 sets of 8 reps)
- Incline dumbbell bench press (3 sets of 8 reps)
- Overhead barbell press (3 sets of 8 reps)
- Lat pulldowns (3 sets of 8 reps)
- Triceps pushdown (3 sets of 8 reps)
- Preacher curls (3 sets of 8 reps)
- T-bar rows (3 sets of 8 reps)
Tuesday: Cardio
Evan goes through challenging cardio exercises that are more like high-intensity interval training [1].
Here’s what a circuit would look like, and your goal is to complete as many rounds as possible:
- Spider push-ups (45 seconds)
- Burpees (45 seconds)
- Jumping jacks (45 seconds)
- Squat jumps (45 seconds)
- Walking lunges (45 seconds)
- Knee-high jumps (45 seconds)
Wednesday: Lower Body
This is a core and leg day that involves some tough strength training.
After workouts like this, you should be walking on wobbly legs:
- Donkey calf raises (3 sets of 8 reps)
- Hip thrusts (3 sets of 8 reps)
- Reverse lunge (3 sets of 8 reps)
- Back squats (3 sets of 8 reps)
- Hamstring curls (3 sets of 8 reps)
- Leg extensions (3 sets of 8 reps)
Thursday: Endurance Training
While Tuesday’s session was about high-intensity cardio, this one is more about distance and time.
Here are the workouts you should plan to do:
- 10-minute treadmill warm-up
- 15 minutes of high-speed elliptical
- 15 minutes of moderate cycling
- 15 minutes of intense rowing
- 5 minutes of running cool-down
Friday: Full Body
After a day off from weight training, let’s return to a full-body workout.
Aim to keep the rest time between sets and exercises to a minimum:
- Front squats (3 sets of 8 reps)
- Deadlifts (3 sets of 8 reps)
- Flat bench press (3 sets of 8 reps)
- Hanging leg raises (3 sets of 8 reps)
- Barbell curls (3 sets of 8 reps)
- Overhead triceps extension (3 sets of 8 reps)
- Seated rows (3 sets of 8 reps)
- Wide-grip pull-ups (3 sets of 20 reps)
Saturday/Sunday: Rest
And finally, it’s time to give those sore muscles some much-needed rest. But make sure you stay active and go for regular walks. In my experience as a personal trainer, that’s the best way to avoid muscles becoming too stiff and sore [2].
“Well, television is grueling. The hours are grueling, it's hard work, and there's a lot of pressure to get it done without a lot of rehearsal time.”
- Evan Peters
What’s His Diet Plan?
Evan Peters’ diet is carefully tailored to help him meet his fitness goals. He didn't always have a healthy lifestyle, but he quickly realized how important his diet was for his workouts and overall health.
It looks like the most drastic change in his diet came when he was preparing to be the serial killer in The Jeffrey Dahmer Story. Junk food is gone, and he avoids eating sugar and highly refined carbs.
Here’s what a day looks like:
- Breakfast: 3-egg omelet with fresh vegetables
- Snack: Fresh fruit and berries with Greek yogurt
- Lunch: Grilled chicken with brown rice and a salad
- Snack: Protein shake or bar
- Dinner: Fish or lean red meat with sweet potato and vegetables
Does He Take Supplements?
Yes, Evan Peters likely takes supplements to support his efforts. He has only occasionally posted information about what he takes, and my dietitian helped look at what else he most likely takes.
First of all, he’ll need to take a good-quality protein powder to support all the gym workouts. This is critical to boosting his recovery times and also helping bulk up those muscles.
Also, considering how little fat he seems to be carrying, it’s very likely that he takes fat-burning supplements as well. These can boost your metabolism a bit and help you burn off some extra calories each day.
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FAQs
How Did Evan Peters Lose Weight?
Evan Peters lost weight by going on a low-carb diet that cut out all refined sugar. He didn't starve himself and still had to eat plenty of calories to fuel his workouts. But that energy mainly came from healthy fats, complex carbs, and protein.
What Does Evan Peters Like to Eat?
Evan Peters likes to eat bagels with peanut butter as a treat or a cheat meal. But his overall diet centers on healthy fat and protein, sourcing them from whole foods that involve as little processing as possible.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/
- https://rightasrain.uwmedicine.org/body/exercise/active-recovery
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