Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

John Krasinski's Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Last updated: June 7, 2023

John Krasinski successfully pulled off an incredible body transformation from a regular office guy to an action hero.

He wowed fans with the ripped body for his role as former Navy SEAL in 13 Hours and now as Jack Ryan.

So, how did John Krasinski get jacked for his roles?

I spent time digging into his interviews and videos, and I’m spilling here everything I know about his workout and diet plan. Let’s go.

Quick Summary

  • John Krasinski's workout routines include skull crushers, barbell bench presses, deadlifts, lateral pulldowns, box jumps, leg presses, hamstring curls, and face pulls.
  • Krasinski eats the following meals; whole-grain bread, coffee, brown rice, chicken breast, sweet potatoes, low-carb vegetables, and fruits.
  • Multivitamins, protein powder, and Vitamin D are the supplements John takes.

Stats and Fun Facts

John Krasinki smiling

Age: 41 years old
Height: 6 ft 3 in
Weight: 200 pounds
Waist: 34 in
Chest: 43 in

  • His best-known roles are:
    1. Jim Halpert in the famous comedy show The Office
    2. Lee Abbott in A Quiet Place
    3. Jack Silva for his film 13 Hours
  • Currently playing as the title character in Amazon’s Jack Ryan
  • He began training for his action role as a former Navy SEAL in 13 Hours. After a few months of workouts, he did gain weight up to 25 pounds.
  • He also gained a ton of muscle and dropped 26% body fat to an incredible amount of 9%.


View this post on Instagram


A post shared by John Krasinski (@johnkrasinski)

John Krasinski's Workout Routine

Krasinski trains twice a day, five days a week, and that involves a lot of weight training and cardio sessions. He spends the weekends doing active recovery, like yoga or physiotherapy.

Follow this routine to get shredded like John Krasinski.

Monday: Chest, Triceps, and Cardio

Doing a barbell bench press with a spotter

Workout 1: 60 minutes of cardio of your choice

Workout 2:

  • Barbell Bench Press: 4 sets of 10,8,5,3 reps
  • Close Grip Bench: 4 sets of 10,8,5,3 reps
  • Incline Dumbbell Press: 3 sets of 10 reps
  • Skull Crushers: 3 sets of 10 reps
  • Chest Flyes: 3 sets of 10 reps
  • Tricep Overhead Extension (Cables or DB): 3 sets of 10 reps
  • Hex Press: 3 sets of 10 reps
  • Tricep Pushdown (Cable): 3 sets of 10 reps

Tuesday: Back, Biceps, and Cardio

Dumb bell bicep curls exercise

Workout 1: 60 minutes of cardio of your choice

Workout 2:

  • Deadlift: 4 set of 10,8,5,3 reps
  • Dumbbell Bicep Curls: 4 sets of 10,8,5,3 reps
  • Dumbbell Rows: 3 sets of 10 reps
  • Preacher Curls: 3 sets of 10 reps
  • Cable Rows (Close-Grip): 3 sets of 10 reps
  • Hammer Curls (Cable): 3 sets of 10 reps
  • Lateral Pull Downs: 3 sets of 10 reps
  • Zottman Curls: 3 sets of 10 reps

Wednesday: Full Body training and Cardio

Woman doing sit ups workout

Workout 1: 60 minutes of cardio of your choice

Workout 2:

  • Dips: 3 sets of 10 reps
  • Pull-ups: 3 sets of 10 reps
  • Push-ups: 3 sets of 10 reps
  • Weighted Lunges: 3 sets of 10 reps
  • Sit-ups: 3 sets of 25 reps
  • Wide Grip Pull-Ups: 3 sets of 5 reps
  • Box Jumps: 3 sets of 20 reps
  • Planks (Weighted if possible): 3 sets of 60 seconds

Thursday: Legs, Core, and Cardio

Woman performing barbell squat

Workout 1: 60 minutes of cardio of your choice

  • Barbell Squat: 4 sets of 10,8,5,3 reps
  • Front Squat: 4 sets of 10,8,5,3 reps
  • Thrusters: 3 sets of 10 reps
  • Leg Press: 3 sets of 10 reps
  • Weighted Step-Ups: 3 sets of 10 reps
  • Straight Leg Deadlift: 3 sets of 10 reps
  • Calf Raises: 3 sets of 10 reps
  • Hamstring Curls: 3 sets of 10 reps

Friday: Shoulders/Lats, Traps, and Cardio

A woman smiling doing military press

Workout 1: 60 minutes of cardio of your choice

Workout 2:

  • Military Press: 4 sets of 10,8,5,3 reps
  • Barbell Shrugs: 4 sets of 10,8,5,3 reps
  • Shoulder Fly: 3 sets of 10 reps
  • Dumbbell Shrugs: 3 sets of 10 reps
  • Face Pulls: 3 sets of 10 reps
  • Arnold Press: 3 sets of 10 reps
  • Shoulder Front Raises (Light w/ DB): 3 sets of 10 reps
  • Power Cleans: 3 sets of 10 reps

Saturday & Sunday: Rest Days

John takes the weekend off.

Workout Principles

John Krasinki workout

John’s Krasinski’s personal trainer, Jason Walsh, helped him prepare for his roles.

John Krasinski’s workout routines combine upper-body exercises with metabolic circuits and core finishers.

  • Upper body exercises

John Krasinski's trainer, Jason Walsh, made him do heavy squats, rows, single pull-up, incline press, and seated dumbbell press for his strength training.

  • Metabolic Circuits

John Krasinski’s metabolic circuits include Tabata torchers or kettlebell swings, ball slams or ropes, and metabolic burnout.

Other exercises he does to target his entire body are variable tempo training, shred sets, and six-pack supersets.

  • Abs workout

John Krasinski follows a pyramid lifting routine to build his solid core and six-pack abs. Some of the exercises he does for this routine are weightlifting, bench press, and deadlifts.

John Krasinski's goal is to stay in his best shape, which means a consistent exercise routine coupled with a strict meal plan. He also does gym workouts with actor Chris Pratt; in one Instagram post, they did the Murph Challenge for Memorial Day.

He once  told Men’s Health, “We performed tons of metabolic work, dragging sleds and all sorts of things I’ve seen NFL players do, and there were brutal times [1].”

Other workout routines:

John Krasinski's Diet Plan

Different kinds of rice

John Krasinski revealed that he had no idea about nutrition before he began training for his movie roles.

But now, he follows a strict diet plan which includes salad, chicken, and high water intake.

He focused on eating lean animal protein but also allowed some carbs after his grueling workout session.

Here’s a simple meal plan if you want to follow John Krasinski’s diet:

1. Breakfast

  • Pudding made of 1/4 cup of almond milk, 2 frozen blended bananas, 3 scoops of casein protein powder, and 2 squares of cacao chocolate
  • Whole grain bread topped with peanut butter, almond butter, or sometimes even jam
  • Green tea or coffee
  • Multivitamins

2. Lunch      

  • Brown rice
  • Lean protein
  • Green salad

3. Dinner

  • Sweet potatoes
  • Chicken breast
  • Low carb veggies

Diet Principles

  • High water intake

At Jimmy Kimmel’s, Krasinski revealed that he was just pounding tons of water with his usual meals. Water keeps him hydrated for his workout sessions and fills him up for his restricted diet.

  • Eating plenty of low-carb greens

John Krasinski’s diet involves a lot of low-carb green vegetables, which helps him burn so much fat and turn them into muscle.

"Leafy greens do not have much carbs and calories but are packed with fiber to keep you full."

– Melissa Mitri, MS, RDN, Owner of Melissa Mitri Nutrition, LLC

  • Lots of chicken

Lean animal protein sources like chicken help Krasinski in the build and repair of muscles.

  • Protein shake

A protein shake may help gain pounds of muscle and boost exercise performance.

What Supplements Does He Take?

Close up images of supplements

John Krasinski has revealed that he uses multivitamins, vitamin D, and protein powder to support his diet and workout routine.

1. Protein Powder

Protein powders are great for workouts because they help you lose body fat, gain muscle, speed up muscle recovery, and prevent muscle loss.

Check out our list of the best whey protein powders on the market.

2. Multivitamins and Vitamin D

Taking multivitamins and Vitamin D help optimize Krasinki’s workout routine:

  • Multivitamins boost his energy and provide him all essential nutrients
  • Vitamin D helps reduce muscle pain and inflammation, increasing his muscle gain.

Are You Going to Try John's Workout and Diet?

The results of Krasinski’s brutal workout regime and strict diet are undeniable, seeing his toned abs and ripped body.

To get jacked like John Krasinski, get ready for intense strength training intermixed with cardio,  plus a restrictive diet of lots of protein and low-carb salads.

If you’re persistent enough, go for it, and don’t forget to let us know how John Krasinski’s workout and diet worked for you.


Was this article helpful?

About The Author

You May Also Like

Write a Reply or Comment

Your email address will not be published. Required fields are marked *