Jean Claude Van Damme has built an outstanding physique over the years, but the most interesting part is how he managed to keep it during his whole acting career.
To understand how Van Damme used his martial arts and weightlifting training to become so fit, I conducted a 25-hour research.
After extensive research and based on my personal experience, I created guidelines for Van Damme’s workout and diet plan so that you can achieve similar results.
After reading the article, you will have up-to-date information on Jean’s workout, diet, and supplementation plan, one of the most important factors when building a physique like his.
Quick Summary
- Jean Claude Van Damme's workout is based on the 3-day split hitting different muscles daily and doing at least 3 to 4 cardio sessions weekly to maintain his cardiovascular health.
- Jean Claude Van Damme claims he eats as he feels, not cakes and sweets, but whole, healthy foods such as salmon, chicken breasts, eggs, etc.
- Jean Claude Van Damme managed to keep being in such phenomenal shape due to his strict martial arts training routine throughout his professional acting career.
Jean Claude Van Damme Celebrity Stats/Career Highlights
- Age: 62 years old
- Height: 5 foot 9 inches (1.77 m)
- Weight: 87 kg (192 pounds)
- Waist: 34 inches
- Chest: 43 inches
Workout Routine
Van Damme has a strict and intense workout routine that he almost always follows, consisting of weightlifting and cardio.
He lifts weights three times a week with one day in between to recover and performs 3 to 4 cardio sessions to keep his cardiovascular health.
"Doing a workout is great for you — you’ll get your heart rate up, your blood pumping, and your muscles prepped to grow bigger and get stronger. But stringing a series of workouts together into a program can be even better. A workout is a good thing to do, while a program is a habit."
- Alex Polish, Certified Personal Trainer
Day 1: Chest & Biceps & Forearms
On the first workout day of the week, Jean chooses different exercises to hit the chest, bicep, and forearm muscles.
This is a form of a bodybuilding split used over the years to maximize muscle hypertrophy [1].
Here is the workout:
- Dumbbell bench press - perform 8 reps for 4 sets and rest for 2 to 5 minutes between the sets.
- Barbell incline bench press - complete 4 sets for 8 reps and rest for 3 minutes between each set.
- Parallel bar dips - perform 3 sets of 12 reps and rest for 2 minutes between the sets.
- Dumbbell flyes - complete 3 sets of 12 reps and rest for 2 to 3 minutes between the set.
- Standing barbell curls - perform 3 sets of 12 reps and rest for 90 seconds between the sets.
- Incline dumbbell curls - complete 2 sets of 15 reps and rest for as little as possible between the sets.
- Barbell wrists curls - perform 3 sets of 12 reps and rest for 90 seconds between each set.
- Reverse wrist curls - complete 2 sets of 15 reps and rest for as little as possible between the sets.
Related: Best Dumbbell Chest Exercises: At-Home Without a Bench
Day 2: Back & Triceps & Calves
On day 2, Jean focuses on exercises for developing his triceps, back, and calve muscles.
Here is the entire workout:
- Pull-up - complete 8 reps for 4 sets and rest for 2 to 5 minutes between the sets.
- Barbell rows - perform 4 sets for 8 reps and rest for 3 minutes between each set.
- Lat pulldown - complete 3 sets of 12 reps and rest for 2 minutes between the sets.
- Close-grip barbell bench press - perform 3 sets of 12 reps and rest for 2 to 3 minutes between sets.
- Arm triceps extensions - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Lying triceps extensions - perform 2 sets of 15 reps and rest for as little as possible between the sets.
- Standing calf raises - complete 3 sets of 12 reps and rest for 90 seconds between each set.
- Seated calf raises - perform 2 sets of 15 reps and rest for as little as possible between the sets.
Day 3: Legs & Abs
On day 3, Jean focuses on hitting different lower body muscles such as quadriceps, hamstrings, and glutes.
Also, the core plays an essential part in his third weekly workout.
Here is the entire workout:
- Barbell back squat - complete 8 reps for 4 sets and rest for 2 to 5 minutes between the sets.
- Straight leg deadlifts - perform 4 sets for 6 reps and rest for 3 minutes between each set.
- Standing leg curls - complete 3 sets of 12 reps and rest for 2 minutes between the sets.
- Machine crunches - perform 3 sets of 12 reps and rest for 2 to 3 minutes between sets.
- Hack squats - complete 3 sets of 12 reps and rest for 90 seconds between the sets.
- Half crunches - perform 4 sets of 15 reps and rest for as little as possible between the sets.
- Russian twists - complete 4 sets of 12 reps and rest for 90 seconds between each set.
Cardio Requirements
Jean performs 3 to 4 cardio sessions weekly.
Most of the time, these are slow-steady cardio options such as 30-minute biking or jogging.
The workouts are placed between each lifting session, so both training aspects have alternating natures.
Related: Low-Intensity Cardio 101 Guide: Benefits and Example Workouts
Workout Principles
Progressive overload is the most important workout principle to achieve Jean's physique [2].
To progress and increase your muscle mass and strength, you must constantly increase the number of reps, sets, external resistance, and training volume.
The second principle Jean follows is to avoid overtraining [3].
Overtraining syndrome is the body's state of decreased performance due to excessive fatigue and inability to recover before the next intense workout.
To avoid overtraining, you must eat and sleep enough and have enough rest between workouts.
Diet Plan
Jean claims he doesn’t follow a strict diet, but he follows certain principles that help him achieve his current physique.
Jean likes to eat salmon, chicken breasts, vegetables, eggs, etc. Overall, he follows a clean diet consisting of whole foods.
He also adds he loves eating vegetables, pasta, salads, and hummus.
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Diet / Nutrition Principles
The main dieting principle Jean follows is to eat what he feels his body needs. This doesn’t mean he would eat cakes and sweets whenever he craves sugar.
Jean claims he developed a keen sense of what to eat after reading many nutritional books and being on a martial arts diet.
The food industry is full of bad foods, and Jean knows this, so he constantly educates himself on the best burning fat diet possible.
However, sometimes he has cheat days, and he prefers to eat cream cheese on those days.
Supplements
Jean's main supplements are our high-quality whey protein powder and fish oil.
Jean is a big fish eater, and he enjoys eating salmon from time to time.
Also, he takes protein shake after each workout to ensure maximal recovery and the best hypertrophy results.
Sometimes he takes protein alone as a protein shake composed of whey protein powder and banana.
Other than that, he periodically uses quality pre-workout supplements, but that is rare.
FAQs
How Did Van Damme Get His Physique?
Van Damme got his physique due to practicing karate and quickly gaining a black belt from a young age. In addition, he then started lifting weights to improve his physique further, which earned him the title of Mr. Belgium.
What Did Jean-Claude Van Damme Train?
Jean-Claude Van Damme trained karate from a young age, and after four years of practicing, he earned a spot on the Belgian Karate Team. He would then transition to full-contact karate and kickboxing with Dominique Valera.
How Is Van Damme So Flexible?
Van Damme claims he is so flexible because he started training from a young age. Van Damme also says he was always into flexibility training, so it made his muscles very elastic.
What Should I Supplement to Train Like Jean Claude Van Damme?
You should take high-quality protein supplements to train like Jean Claude Van Damme.
Van Damme’s physique and muscle can only be achieved with the proper supplementation plan in whey protein.
Whey protein will quickly enter your bloodstream, begin the recovery process, and increase your muscle mass perpetually as long as you cycle the training regimes properly.
I suggest reading the following articles on whey protein powders to get the most out of your purchase:
Let me know how you plan to implement Jean Claude Van Damme's workout and diet.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
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