Omari Hardwick's Workout Routine, Diet & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 21, 2024
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Everyone knows him as a star of the movies Kick-Ass, The A-Team, James "Ghost" St. Patrick in the crime drama Power, just to name a few, but he is also known for his love of poetry, art, fitness, and sports, especially football.

In this article, we’re going to reveal detailed information on Omari Hardwick’s diet regimen and workouts that resulted in such a killer figure.

His Workout Principles

omari hardwick shirtless and looking at the mirror

Being an actor requires Hardwick to train for various roles, and he approaches every part with equal dedication. Whether he's running or lifting, he gives his all when he's in the gym.

Changing his routines and exercise sets is one of the trademarks of Omari Hardwick's workout routine. This "muscle confusion" helps him stay in shape and makes his muscles work harder.

A core routine is also something he does every week to keep his abs ripped.

Omari Hardwick's Workout Routine

Before we dive right into the details, let’s take a look at Omari Hardwick’s stats:

  • Height: 5’10
  • Weight: 187 lbs
  • Age: 50

For Hardwick, as for so many people, the workout schedule depends on how busy he is, but he tries to train at least four times a week or more.

He combines a range of activities that help him burn fat and keep his body chiseled and in perfect shape.

Here’s what Hardwick says about his favorite routines:

‘’I switch it up so much to trick my body. I'm doing Bikram yoga this week, but I take a lot of boxing classes. I also do sprints in the pool, go on hikes, sprinting up hills, and isometric work where I'm able to engage my core. I also play basketball when I can. My secret is drinking a lot of water, especially when I’m working.’’

To get to the peak of physical condition and gain strength, Harwick often pushed his body to the limits.

It does take a lot of dedication and commitment to train like Omari Hardwick, but you can do it with the right amount of commitment and dedication.

HIIT Routine

After putting it to the test, I've found that a combination of HIIT, boxing, and football-inspired workouts, similar to Hardwick's routine, offers a balanced approach to fitness. Incorporating yoga and meditation, as Hardwick does, also aids in recovery and mental focus.

Stretch Routine

Hardwick admits that he pays a lot of attention to hitting the right amount of stretch routines.

Twice a week, he takes Vinyasa yoga; it’s great because it really stretches out the muscles. On other days he hikes, swims, and sprints to keep his muscle flexible and his joints healthy.

Related: 4 Types Of Pre-Workout Stretches That You Can Do

Workout Examples

man boxing with a punching bag

Here’s the example of Omari Hardwick’s workout volume and frequency:

  • Yoga: two times a week
  • Boxing: at least two times a week
  • Weight lifting: at least 2x/week
  • Core work: at least once a /week
  • Meditation: regularly

So, let’s get access to some workout variations that Omari Hardwick relies on to maintain his physique for demanding roles, such as James St.Patrick’s role.

Variation One - Full Body Workout

man using a barbell to workout, man doing dips

Warm-Up: Light stretching


Superset One:
  • A. Dumbbell bench press, 4x10
  • B. Overhead tricep dumbbell extension, 4x10
  • C. Dips, 4x10

Superset Two:

  • A. Bentover barbell rows
  • B. Wide grip pulldowns, 4x10
  • C. Chin ups, 4x10
Superset Three:
  • A. Barbell squat, 4x10
  • B. Weighted lunges, 4x10

Superset Four:

  • A. Arnold press, 4x10
  • B. Dumbbell front raises, 4x10
  • C. Dumbbell shrugs, 4x10

Variation Two - Old school ‘’Power’’ Workout

man in a bench press position, man pushing a sled

This routine is similar to a full-body workout and consists of some dips, chest workout, abs combined with pull-ups, and a finisher.

  • DB incline bench press - 3 sets (reps of 15, 12, 10)
  • Squeeze press - 3 sets (10,8,6)
  • Alternating biceps - 3 sets of 10 reps (each arm)
  • Eccentric focused chain dips - 3 sets of 8 reps

Short Rest

  • ISO-pull-up holds & leg raise - 3 sets of 15 reps


  • Sled push - 10 rounds

Hardwick also has a unique style when he trains on the squeeze press:

"I come from the world of football, so we sort of superset our chest workout with these," says Hardwick. "You bring your elbows in; make sure everything stays tight. Shoulders in, elbows in, and straight up. Sometimes you want to go slow on the drop and explode at the top."


Omari's Diet Plan


a bowl full of oatmeal and blue berries

It’s crucial how we start our day, and Omari Hardwick is very particular about his breakfast, even a bit OCD, according to his own words.

He usually has the oatmeal with fresh berries and brown sugar, or toast and egg whites with turkey, followed by some orange juice and water.


red pasta with meatballs in a plate

The A-Team star shares that pasta with turkey meatballs is often his midday meal choice.

He drinks water all day, but a ginger ale could be a nice lunch treat, as well as an oatmeal cookie

‘’Also some steamed vegetables or a mixed salad with avocado and fruit. I tend to drink water all day, but maybe a ginger ale for lunch. I also like to treat myself to an oatmeal cookie.’’

For his protein supply, Omari Hardwick mainly relies on an animal protein that usually comes from poultry, so turkey meat is often on his menu.

According to the National Institutes of Health (NIH), animal protein is defined as ''high-quality protein'' due to its ability to provide protein synthesis while maintaining nitrogen balance [1].


black plate with grilled salmon

Hardwick’s dinner of choice usually includes some type of fatty fish, like salmon, or just grilled salmon with vegetables like asparagus and mashed potatoes.


Snacks are always welcome, especially if they are healthy. Omari admits that he’s a huge fan of apples.

‘’The apple ritual is so big for me that the cast will bring them to me. They all try to figure out which ones I like best’’.

When there are no apples, the trail mix and dried fruit will do the trick.

Omari Hardwick’s workout and diet seem to be in perfect harmony, helping him achieve nutritional balance while still enjoying the food.

Does He Take Any Supplements?

person pouring protein powder in a tumbler

Hardwick takes supplements due to his active lifestyle, which usually includes:

According to Omari Hardwick, these additions to his diet help him fuel his gains and stay on track with his workout routine while boosting energy and building muscle mass.

How it All Started?

omari hardwick during a red carpet, and when he was writing

Omari Hardwick started as a struggling actor after graduating from the University of Georgia, so he did odd jobs to pay for acting classes. After some unsuccessful attempts, he lived in his car for some time, until his first significant role in the TV movie Sucker Free City.

Hardwick became one of the founding members of "Plan B Inc. Theater Group" In 2010, and a co-founder of "Actor's Lounge" at the LA Greenway Theater. He also founded the production company "Bravelife Films''.

But he was also an athlete growing up. During his high school days in Marist School in Brookhaven, Georgia, he excelled in basketball, baseball,  and football, which won him a football scholarship for the University of Georgia.

He hoped for a spot in the NFL, but he was not selected, so he continued pursuing his acting career.

After graduating from college, Hardwick moved to San Diego for a spot on the San Diego Chargers. However, after suffering a knee injury, he had to quit his football career.

He returned to acting, but he has never lost his passion for sports and fitness, and he exercises regularly.

Omari Hardwick's film roles often require him to be in the top form, so we will take a look at his current workout routine, training, and diet plan.


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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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