Max Thieriot (Seal Team) Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Diving into the world of celebrity fitness, have you ever wondered how actors prepare for physically demanding roles?

Having trained alongside various actors and athletes, I was particularly intrigued by Max Thieriot's physique when I stumbled upon an episode of Bates Motel, later recognizing him from SEAL Team.

Collaborating with my experienced team at Total Shape, I delved deep into Thieriot's regimen, analyzing interviews and scrutinizing his social media posts for authentic insights.

Let’s unravel the rigorous routine and diet that transformed Max Thieriot for 'Seal Team,' and how it could redefine your own fitness goals.

Max Thieriot Stats

  • Born: October 14, 1988
  • Height: 5'10"
  • Weight: 185 lbs

“It's always interesting researching characters and as I get older and the more that I work in this business, I do more and more of it because I realize how important it is.”

- Max Thieriot

Max Thieriot Workout Routine

Actor Max Thieriot trains at least five days a week, and even his rest days are pretty active.

He takes the bodybuilder mentality to target specific muscle groups each day and pushes them to the limits.

You May Also Like: Max Workout Program PDF

Monday: Arms And Chest

A man with ripped physique

You'll start the week with some serious pain in your upper body. 

  • Warm-up run (10 minutes)
  • Incline bench (4 sets of 8-10 reps)
  • Close grip bench press (4 sets of 8-10 reps)
  • Wide grip barbell curls (4 sets of 8-10 reps)
  • Triceps pushdown (4 sets of 8-10 reps)
  • Weighted dips (4 sets of 15 reps)
  • Hammer curls (4 sets of 8-10 reps)
  • Cable chest flys (4 sets of 8-10 reps)

Tuesday: Back And Core

A man doing back exercise

You won't get ripped abs without this workout.

  • Warm-up rowing (10 minutes)
  • Bent over barbell rows (4 sets of 8-10 reps)
  • Deadlifts (4 sets of 8-10 reps)
  • Lat pulldowns (4 sets of 8-10 reps)
  • Face pulls (4 sets of 8-10 reps)
  • Wide-grip pull-ups (4 sets to failure)
  • Hanging leg raises (3 sets to failure)
  • Bicycle kicks (3 sets to failure)
  • Ab crunches (3 sets to failure)
  • V-Ups (3 sets to failure)
  • Side plank (3 sets to failure)

Wednesday: High-Intensity Strength Training

A bodybuilder flexing his back

This day is inspired by the Paige and Sasha Banks workouts, and it's probably the closest you'll get to endurance and intensive training Seals undergo [1].

This day should be like the toughest CrossFit training you can find, pushing yourself to the absolute limits and then doing a bit more with a lower weight.

It's also why Max has been able to maintain 10 percent body fat.

Thursday: Legs And Core

A man doing core exercise

Avoid the lollipop effect of a ripped upper body and skinny legs with this workout.

  • Warm-up run (10 minutes)
  • Leg extension (4 sets of 8-10 reps)
  • Hamstring curls (4 sets of 8-10 reps)
  • Calf raises (4 sets of 8-10 reps)
  • Squats (4 sets of 8-10 reps)
  • Leg press (4 sets of 8-10 reps)
  • Weighted glute bridge (4 sets of 8-10 reps)
  • Hanging leg raises (3 sets to failure)
  • Bicycle kicks (3 sets to failure)
  • Ab crunches (3 sets to failure)
  • V-Ups (3 sets to failure)
  • Side plank (3 sets to failure)

Friday: Shoulders And Arms

A man doing arms workout

And we're finally back to the upper body for the glory muscles.

  • Warm-up rowing (10 minutes)
  • Military barbell press (4 sets of 8-10 reps)
  • Delt dumbbell flys (4 sets of 8-10 reps)
  • Lateral raises (4 sets of 8-10 reps)
  • Dumbbell shrugs (4 sets of 8-10 reps)
  • Cable front raises (4 sets of 8-10 reps)
  • Preacher curls (4 sets of 8-10 reps)
  • Concentration curls (4 sets of 8-10 reps)

Saturday/Sunday: Active Recovery

Your body will hurt, especially after the first week of this grueling routine. But that's no excuse to sit on the couch all day and catch up with Netflix.

Instead, go for multiple short walks a day and consider some swimming to loosen your muscle.

Thieriot has also mentioned in interviews that he spends time outdoors hunting at weekends to get a complete change of scenery from the gym.

Max Thieriot advocates for functional training to improve daily activities and overall health through exercises that enhance mobility, strength, and balance.

What Are His Workout Principles?

Ripped body builder back view

A cornerstone of Max Thieriot's fitness philosophy is prioritizing intense strength training over extended cardio sessions.

SEAL Team star Max Thieriot shares a lot of his training regime on social media, with over half a million followers on Instagram.

While many might lean heavily on cardio, Max's inherent lean physique demands a different approach, focusing more on muscle-building workouts. Instead, he regularly adds superset splits focused on increasing the weights and lowering the reps.

To stay ripped, Thieriot notes in several interviews that the training he went through was grueling but still nowhere close to what SEALs go through during training.

Having discussed his workouts, let's dive into the dietary choices that fuel Max Thieriot's rigorous sessions.

Max Thieriot's Meal Plan

green leafy vegetables

Thieriot eats to stay ripped, which means everything on his meal plan is carefully chosen for his macro profile.

He avoids dairy and processed sugars and sticks to clean ingredients. But there's no specific diet type he aims for.

  • Breakfast:  A large bowl of oatmeal with berries and seeds. Whole grain toast with grass-fed Kerry gold butter.
  • Snack: Thieriot snacks on fresh fruit and unsalted nuts. Protein bar and shake.
  • Lunch: Chicken thighs, Sweet potatoes, Steamed vegetables, and a large bowl of salad.
  • Snack: Whole grain toast with almond butter. Protein bar and shake.
  • Dinner: Wild game or beef. A large portion of fresh vegetables.

What Supplements Does He Take?

Pile of supplements

Max Thieriot takes supplements like protein powder or stimulants to help him train and maintain muscle. Although he prefers getting as much nutritional value from food, there are a few supplements that he'd have to rely on outside of his meal prep.


A good pre-workout supplement is going to be key to this training routine. You'll feel the burn every step of the way, and getting even a small boost in strength and endurance will help a lot in the long run. However, be careful with your choice of pre-workout since it might contain too much caffeine that could cause jitters or disrupt your sleep schedule.

Determine whether you're sensitive to caffeine by taking smaller doses and comparing your experiences. That way, you'll find the ideal dosage to strike a balance between reaping the benefits and avoiding the side effects.

Whey Protein Shakes

Even when you eat good food with the right macro profile, it'll be difficult to get enough protein in, especially after a workout. Whey powder has the advantage of providing the full amino acid range to support muscle protein synthesis [2].


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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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