John Krasinski's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: November 17, 2023
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John Krasinski’s transformation from the affable office guy to a formidable action hero is nothing short of awe-inspiring, a journey meticulously chronicled through public records and media.

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

How did John achieve this remarkable transformation?

Through extensive research, analyzing his interviews and videos, I’ve compiled a comprehensive insight into the workout and diet that sculpted him. Let’s go.

His Stats and Fun Facts

John Krasinki smiling

Age: 44 years old
Height: 6 ft 3 in
Weight: 200 pounds
Waist: 34 in
Chest: 43 in

His best-known roles are:

  • Jim Halpert in the famous comedy show The Office
  • Lee Abbott in A Quiet Place
  • 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.
  • Public records and visual documentation showcase John’s impressive gain in muscle mass and a significant reduction in body fat, plummeting from 26% to a lean 9%.


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A post shared by John Krasinski (@johnkrasinski)

John Krasinski's Workout Routine

Emulating Krasinski, I've upped my game to training twice a day, five days a week.

It's a mix of grueling weight training and cardio that leaves me spent but exhilarated.

And like John, I've found that active recovery on weekends with yoga really helps to recharge.

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

Beyond the chiseled physique and disciplined diet, John Krasinski’s transformation ushered in a new chapter in his career, earning him roles that were once beyond reach and altering the public’s perception, showcasing the intertwined relationship between physical transformation and professional evolution.

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

Based on the information available, John’s workout is a comprehensive blend of upper-body exercises, dynamic metabolic circuits, and targeted core finishers, each element meticulously designed for optimal results.

  • 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

My findings reveal that John employs a strategic pyramid lifting routine, focusing on exercises like weightlifting, bench presses, and deadlifts, each contributing to carving out his solid core and prominent six-pack abs.

Through my extensive research, it’s clear that John Krasinski is committed to maintaining peak physical condition, a goal he achieves with a consistent exercise routine and a meticulously planned diet.

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

Like John, I started my fitness journey without much clue about nutrition.

But as I dove deeper, I learned the power of a well-structured diet.

Now, I carefully plan my meals to fuel my workouts and recovery, just as John does.

From the information available, John’s transformation is also fueled by a strict diet, where each meal, from salads to chicken, is aligned with his fitness goals, and hydration is a cornerstone.

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

An interview on Jimmy Kimmel unveiled a key aspect of John’s diet - an increased water intake. This not only ensures he stays hydrated during intense workouts but also aids in managing his appetite amidst a 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

From the information I’ve gathered, John openly credits the integration of multivitamins, vitamin D, and protein powder as pivotal supplements bolstering his diet and enhancing his workout performance.

Read More: Andrew Huberman’s Supplements List: Doctor’s Recommendation

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.


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