Method Man Workout Routine & Diet (Strength & Stamina)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Grammy-winning artist Method Man impressed his 2.1 million Instagram followers by benching 100-pound dumbbells.

I've been in the fitness community for almost a decade, and I have worked with non-pro lifters like Method Man, who have gained a massive increase in muscle mass and strength through consistent workouts and proper diet and supplementation.

Recently, I decided to thoroughly analyze Method Man's workout routine, diet plan, and supplements, and I've compiled my findings in this article.

Method Man Workout Routine

Method man doing workouts

Method Man's workout routine includes:

  • An early morning back workout with weighted neck extensions.
  • A leg workout with two supersets.
  • A chest workout with alternating supersets.

Here's a more in-depth look at his workout routine.

Early Morning Back Workout

Method Man's warm-up (3 sets of 8 reps each) - wide grip pull-ups and close grip chin ups

Method Man's Workout

  • Deadlifts (5 sets of 5 reps)
  • Bent over rows (4 sets of 10 reps)
  • Superset one (4 sets of 20 reps each) - seated cable rows and straight arm pulldowns
  • Weighted neck extensions (4 sets of 20 repetitions)
  • Superset two (4 sets of 20 reps each) - ab rollout and cable crunches

Leg Workout

  • Barbell squats (5 sets of 5 reps)
  • Superset one - Leg Press (5 sets of 10 reps) - walking lunges (5 sets of 20 reps), calf raises (5 sets of 20 reps)
  • Superset two - leg extensions (5 sets of 12 - 15 reps), leg curls (5 sets of 12 - 15 reps)

Chest Workout

  • Bench press (5 sets of 5 reps)
  • Incline dumbbell press (5 sets of 10 reps with 30 seconds rest in between)
  • Superset - Incline weighted flies ( 3 alternating sets of 12, 10, 8 reps) and chest busters (3 alternating sets of 12, 10, 8 reps)
  • End superset - decline hammer strength machine (4 sets of 10 - 12 reps)

Related article: Regan Grimes Chest Workout

Method Man Workout Principles

A man in the gym using a machine to workout

Method Man decided to work out because he didn't want his early mornings wasted. So, after discovering that he enjoyed weight lifting, he became relentless in setting his goals high.

"Regardless of how tired I get, no matter what the workout is, I at least will try it. I'm not going to say no to anything."

- Method Man

In an interview, he also stated that his primary goal in working out is to achieve an extremely ripped physique, similar to that of the Rock, so that he can take his shirt off on any occasion.

Method Man's Stats

Method Man using a cellphone

Clifford Smith Jr., also known as "Method Man," went from being a well-known songwriter, rapper, actor, and producer to becoming an excellent weight lifter.

After posting a video of his triple bench press, he earned himself the title of a "legit fitness influencer." Before we dive into his workout, let's peek at his current stats.

  • Age: 52 years old
  • Birthdate: April 1, 1971
  • Height: 6 ft, 3 in (191 cm)
  • Weight: 203 lbs (92 kg)
  • Waist: 37 in
  • Chest: 47.5 in
  • Biceps: 15.5 in

How Did Method Man Get Into Working Out?

According to his social media, Method Man got into working out after suffering from severe insomnia, which caused him to wake up at two a.m. every day, which at the time he remedied by playing NBA 2K.

He realized his time was being misused, so he thought of a way to make his early morning hours more productive. He started working in the gym at 4 a.m., two to three days a week.

Eventually, three days turned into five days of working out. As Method Man realized this newfound passion for muscle building, he pushed himself more to lift heavier weights and eventually beat insomnia.

Method Man Diet and Nutrition Principles

Method Man switched to a plant-based diet in 2012, influenced by GZA, a Wu-Tang clan member. He made the change after learning about the health risks of a meat-heavy Western diet [1].

His diet now includes whole foods like fresh fruits, vegetables, whole grains, and legumes, including edamame. He's cut out regular fast foods, opting to make veggie burgers from texturized vegetable protein.

While focused on high-protein, carb, and fiber plant-based foods, he doesn't follow a strict eating schedule.

Method Man Supplements

Different supplement capsules on a table

Method Man is most likely using supplements to improve his exercise performance, such as pre-workouts. However, he has not released any information about his exact supplement regimen.

My educated guess is that Method Man probably takes pre-workout supplements made entirely of plant-based ingredients like plant-based protein powders to boost his training performance [2].


Is Method Man a Vegetarian?

Yes, Method Man is a vegetarian who only eats plant-based foods such as burgers made from vegetable protein, legumes, and whole grains. Since 2012, he has stopped eating meat along with other members of the legendary Wu-Tang Clan.

What Keeps Method Man In Shape?

Consistent workouts and a healthy diet plan keep Method Man in shape. In addition, he's most probably taking pre-workout supplements to increase the intensity of his exercise, allowing him to burn more calories during his gym sessions.


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About The Author

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
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

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