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Keanu Reeves "John Wick" Workout Routine & Diet Plan

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: March 7, 2022

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.

Quick Summary

  • Reeves achieved a great body with jiu-jitsu, judo, and his trainer’s effective program.
  • His fitness regimen builds muscles, improves the stability of the joints, enhances mobility, and prevents injury.
  • He trains with resistance bands instead of weights.
  • The actor keeps his diet simple.

Keanu Reeves Stats

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

Keanu’s body isn’t jacked by accident. He’s been training for most of his career, thanks to his many action roles.

He endured three months of mixed martial arts training while preparing for his role in Matrix. The training was a mix of kung fu, wushu, and krav maga.

Reeves put equal effort into training for John Wick. While preparing for the role, he practiced judo and Brazilian jiu-jitsu with guns.

Such versatile workouts helped Reeves pull off some killer moves and embody gun-fu in the movie.

But that doesn’t mean that Keanu Reeves’ everyday workout consists of mixed martial arts.

His regular workout routine is more down-to-earth. I’ve outlined it below for you.

Keanu Reeves’ Workout Routine

man doing planks and another using resistance bands

You’ll notice that the John Wick 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 Patrick 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 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.

Ensure you do the same. 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 [2]:

“[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.

Keanu Reeves’ Diet Plan

vegetables and protein bars

Keanu Reeves’ diet is low in sodium and fat. But he still allows himself a steak before big fight sequences.

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: 

Should You Train Like Keanu Reeves?

Keanu Reeves is a badass, and his fitness regimen can help you become one, too.

Just keep in mind that he’s also proficient in skills like martial arts and tactical shooting. So, don’t expect to become Wick 2.0 just by following Reeves’ workout routine.

Also, remember that his regimen isn’t about muscle gains as much as about mobility and stability.

If your goal is to build muscles, pair this routine with our tested and reviewed whey protein powders for the best results.


References:

  1. https://www.wellandgood.com/muscle-recovery-time/ 
  2. https://education.issuu.com/nguyenducthanhminh/docs/men_s_fitness_duancondotel__south_africa_june_2020/98 
  3. https://www.ghp-news.com/11-benefits-of-taking-vitamins/ 
  4. https://www.medicalnewstoday.com/articles/323093
  5. https://www.healthline.com/nutrition/benefits-of-bcaa

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