Kit Connor Workout and Diet in 2025

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 29, 2025
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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As an avid fitness enthusiast and certified personal trainer, I have always been fascinated by Kit Sebastian Connor, popularly known as Kit Connor, a British actor who teamed up with Nathaniel Massiah, a 20-year-old powerlifter, who helped him to build his statuary physique.

Kit's commitment to achieving optimal fitness levels has motivated me to delve into the secrets behind his success.

Kit Connor has been acting from a very young age and played a young Elton John in the 2019 film Rocket Man. He gained massive popularity after playing the role of Nick Nelson in the 2022 Netflix series Heartstopper. His upcoming projects include the films One of Us and A Cuban Girl's Guide to Tea and Tomorrow.

In this article, I will provide an exclusive guide to Kit Connor's workout regimen and dietary approach.

His stats

Kit Connor with toned abs

Age: 19 years
Height: 5’11’’
Weight: 154 lbs
Waist: 32’’
Chest: 40’’

Kit Connor Workout Routine

A man doing his workout routine in the gym

Kit Connor follows a meticulously structured workout routine that combines resistance training and cardiovascular exercises to achieve his fitness goals. With a focus on targeting specific muscle groups, Kit ensures comprehensive development and lean muscle gains [1].

He dedicates six days a week to his training program, allowing ample time to work on each muscle group twice weekly. Throughout the first five days, he focuses on training 2-3 muscles during each session. On the sixth day, he embraces a full-body workout routine, ensuring a well-rounded approach to his fitness regimen [2].

This carefully designed workout schedule allows Kit to maximize his training potential and consistently progress toward his desired physique.

Here is Kit Connor’s workout routine:

A man lifting dumbbells

Monday - Chest, Shoulders, and Triceps

  • Front/side delt raises - 3 sets of 12 reps
  • French press - 3 sets of 10-12 reps
  • Pec deck flyes - 3 sets of 12 reps
  • Dumbbell overhead press - 3 sets of 8-12 reps
  • Incline bench press - 3 sets of 8-12 reps
  • Decline bench press - 3 sets of 10-12 reps
  • Dumbbell kickbacks - 3 sets of 10 reps

Tuesday - Back, Biceps, and Traps

  • Lat pulldowns - 4 sets of 10-12 reps
  • Preacher curls - 3 sets of 10-12 reps
  • Hammer curls - 3 sets of 12 reps
  • Seated cable rows - 4 sets of 10-12 reps
  • Barbell shrugs - 3 sets of 10-12 reps
  • Cable Shrugs - 3 sets of 10-12 reps
  • Deadlifts - 3 sets of 8-10 reps

Wednesday - Legs and Glutes

  • Lying leg curls - 4 sets of 10-12 reps
  • Barbell back squats - 3 sets of 8-10 reps
  • Leg press - 3 sets of 10-12 reps
  • Dumbbell lunges - 3 sets of 10-12 reps
  • Leg extensions - 3 sets of 12 reps
  • Cable pull-through - 4 sets of 10-12 reps
  • Calf raises - 3 sets of 12-15 reps

Thursday - Core

A man doing jump rope

  • Spot jogging - 1 minute
  • Jump rope - 2 minutes
  • Medicine ball side toss - 2 sets of 10 reps (on each side)
  • Plank to push-up - 45 seconds
  • Glute bridges - 4 sets of 10-12 reps
  • Side planks - 30 seconds
  • Push-ups - 2 sets of 15 reps
  • Single leg bridges - 2 sets of 20 reps

Friday - Cardio

  • Spot jogging - 1 minute
  • Burpees - 15-20 reps
  • Leg lifts - 30 reps
  • Reverse crunches - 25-30 reps
  • Box jumps - 20-30 reps
  • Alternating leg kicks - 25-30 reps
  • Burpees - 15-20 reps
  • Bicycle crunches - 30 reps
  • High knees - 30 reps
  • Mountain climbers - 30 reps

Saturday - Full Body

A man doing push ups at the park

  • Barbell rows - 3 sets of 6-8 reps
  • Barbell bench press - 3 sets of 5-8 reps
  • Rope tricep pushdowns - 3 sets of 10-12 reps
  • Dumbbell curls - 3 sets of 10-12 reps
  • Dumbbell curls - 3 sets of 10-12 reps
  • Barbell back squats - 3 sets of 5-8 reps
  • Overhead shoulder press - 3 sets of 8-10 reps
  • Seated calf raises - 3 sets of 12-15 reps
  • Pushups - 2 sets
  • Pullups - 2 sets

Sunday - Rest

“Motivated by critics questioning my physique after being cast in Heartstopper, I hit the gym and focused on push-ups, noticing significant chest development in scenes where I wore quite a tight shirt. All this not only transformed my body but also improved my mental well-being, providing a much-needed outlet for stress and boosting my confidence. This journey taught me the importance of self-care, both physically and mentally, extending far beyond a single role.”

- Kit Connor, Actor

Kit Connor Diet Plan

A person eating a healthy meal

Kit Connor has maintained a healthy body image by adopting a well-balanced and nutritious diet plan.

Kit follows a five-meal plan throughout the day, carefully selecting food items to meet his dietary requirements.

To maintain a healthy diet, Kit Connor avoids junk or processed foods, alcohol, and foods high in fats and sugars. He emphasizes the importance of hydration, drinking plenty of water throughout the day to keep his body well-hydrated.

Here is Kit Connor's diet plan:

Breakfast

  • Multigrain toast
  • Fruit juice

Snack

  • Almonds
  • Protein shake

Lunch

  • Rice
  • Grilled tuna

Snack

  • Fresh fruits
  • Protein bar

Dinner

  • Veggie salad
  • Fish and chips

Related Articles: 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8372753/
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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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