Keanu Reeves "John Wick" Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 28, 2023
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No one who’s watched John Wick or Matrix can deny that Keanu Reeves has a killer physique.

I’ve spent hours dissecting Reeves and his trainer’s interviews to determine how the actor achieved it.

Next, I’ve outlined Keanu Reeves’ workout routine and diet based on those insights. You can find both below.

Keanu Reeves Stats

  • Born: September 2, 1964
  • Height: 6’ 1’’ (186 cm)
  • Weight: 147 lbs (67 kg)

 

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Keanu Reeves' impressive physique is the result of dedicated training for his action-packed roles.

For "The Matrix," he underwent three months of intense mixed martial arts training, mastering kung fu, wushu, and krav maga.

Similarly, for the "John Wick" series, he trained rigorously in judo, Brazilian jiu-jitsu, and firearms handling.

These diverse training methods enabled Reeves to execute dynamic moves and master gun-fu on screen.

However, his regular fitness routine is more grounded. Drawing from my experience as a health and performance coach, I've detailed his typical workout plan below.

Keanu Reeves’ Workout Routine

man doing planks and another using resistance bands

You’ll notice that the John Wick canadian actor prefers working on different body parts instead of just one area.

He’s also focused on improving his stability and tightness so that he’s able to pull off challenging movie stunts.

Unfortunately, his exercise plan changes daily, so it’s nearly impossible to replicate it.

Still, Reeves’ trainer Murphy shared some key exercises in the actor’s workouts. I’ve made this exercise plan based on what he shared.

Monday: Mobility Exercise Routine

man working out

Reeves dedicates Mondays to improving his mobility:

  • Band External Rotations (3 sets of 15 reps)
  • Band Row (3 sets of 15 reps)
  • Band Reverse Fly (3 sets of 15 reps)
  • Superman (3 sets of 15 reps)
  • Hip Thrust (3 sets of 15 reps)

Tuesday: Circuit Workout

Little to no time to rest is important for circuit workouts.

So, move on to the next exercise as soon as you finish the previous one: 

  • Reverse Lunge Front DB Raise (1 set of 20 reps)
  • Reverse-Step Resistance Band Row (1 set of 20 reps)
  • Banded Lateral Walk Pallof Press (1 set of 20 reps)
  • Bosu Lunge Shoulder Press (1 set of 20 reps)
  • Squat with TRX Shoulder Iso-Hold (1 set of 20 reps)
  • Stability Ball Dynamic Plank (1 set of 20 reps)

Rest for 10 minutes when you finish the entire circuit.

Wednesday: Upper Body Exercises

man in a superman position

Wednesday fitness routine contains exercises that mainly work chest and abs:

  • Tuck Crunch Combo (3 sets of 12 to 15 reps)
  • Push-Up (3 sets of 12 to 15 reps)
  • Superman (3 sets of 12 to 15 reps)
  • Palloff press  (3 sets of 12 to 15 reps)
  • Resistance Band Punch (3 sets of 12 to 15 reps)

Thursday: Mobility Exercise Routine

Since mobility is necessary for his stunts, Reeves works on it twice a week:

  • Band Single-Arm Lateral Raises (3 sets of 15 reps)
  • Wall Presses (3 sets of 15 reps)
  • Single-Leg Balance With Leg Reaches (3 sets of 15 reps)
  • Ice Skaters (3 sets of 15 reps)
  • Plank With Hip Rotation (3 sets of 60 seconds)

Friday: Circuit Workout

man doing dumbbell floor press

Friday’s resistance training is divided into three circuits.

Move on to the next exercise as soon as you finish the previous one. Rest only when you complete an entire circuit:

Circuit 1:

  • Single-Leg Pistol Squat Hop (2 sets of 15 reps)
  • Standing Leg Swing (2 sets of 15 reps)
  • Wall Presses (2 sets of 15 reps)

Circuit 2:

  • Dumbbell Floor Press (2 sets of 15 reps)
  • Single-Leg Balance With Leg Reaches (2 sets of 15 reps)

Circuit 3:

  • Isometric Lunge With Band Front Raise (2 sets of 10 reps)
  • Alternating Reverse Lunge (2 sets of 15 reps)
  • Band External Rotations (2 sets of 15 reps)

Saturday And Sunday: Rest

Reeves takes weekends to rest from his demanding exercise routine.

As an experienced fitness trainer, I always encourage my clients to take two days of rest, especially after an intense week of training. According to Well and Good, rest is important for optimal muscle growth [1].

But rest doesn’t mean total inactivity. You can still exercise, just not as intense as during the rest of the week. Long walks and hikes are acceptable.

Keanu Reeves’ Workout Principles

Keanu Reeves’ workout routine isn’t just about building muscles. It’s also about:

  • Improving joint stability
  • Improving mobility
  • Preventing injuries
  • Harnessing explosive power

That’s why Reeves uses resistance bands instead of weights:

“[Resistance bands] can be easier on the joints than free weights. But I also like the negative resistance they present.”

- Patrick Murphy, Reeves’ Trainer 

The actor’s fitness regime also includes unilateral movements like single-leg pistol squats. They improve proprioception, our ability to sense what all body parts are doing.

Additionally, as Reeves ages, his routine adapts to accommodate changes in his body, emphasizing the importance of age-specific fitness strategies to maintain peak performance.

Understanding the psychological aspect of fitness, such as motivation and mental preparation, is also crucial in complementing the physical regimen.

Keanu Reeves’ Diet Plan

vegetables and protein bars

Keanu Reeves’ diet is low in sodium and fat, aligning with sustainable and eco-friendly eating practices.

While he indulges in a steak before big fight sequences, his overall dietary choices reflect a balance between personal health and environmental consciousness.

If you want to cut your sodium and fat intake, too, avoid junk food and eat several smaller meals throughout the day.

Here’s what your Reeves-inspired meal plan could look like:

  • Breakfast: 2 eggs, 1 cup of almonds
  • Snack: 2 protein bars
  • Lunch: 1 cup of brown rice, chicken (150 g), leafy vegetables
  • Snack: 1 protein bar
  • Dinner: chicken (100 g), a portion of green beans

Keanu Reeves’ Supplements

If you follow Keanu Reeves’ workout routine, consider taking these supplements for maximum results and faster recovery: 

Drawing from my experience, I recommend similar supplements to clients following intense workout routines like Keanu Reeves'.


References:

  1. https://www.wellandgood.com/muscle-recovery-time/ 
  2. https://www.medicalnewstoday.com/articles/323093
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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