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Shawn Mendes Workout Routine
Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: June 18, 2021

My clients often ask questions about workouts and diet plans that celebrities practice to achieve their perfect bodies.

For instance, I am often asked about Shawn Mendes’ workout routine. Of course, he is a fantastic singer, but that's not the only thing that makes him famous.

His rocking abs have made tons of people hit the gym to get the same results.

So I researched and brought you Shawn's diet and workout plans that'll make you look like the young Canadian singer. Let's dig in!

His Stats

  • Age: 21
  • Height: 6’ 2”
  • Weight: 176 lbs
  • Waist: 31”
  • Chest: 39”

 

View this post on Instagram

 

A post shared by Shawn Mendes (@shawnmendes)

Shawn Mendes Workout Routine

Shawn Mendes performing on stage

You could say Mendes is obsessed with fitness and just staying active. He’s always enjoyed exercising hard and keeping his body in perfect shape.

Mendes hits the gym five times a week and mixes up cardio and strength training.

He hits different major muscle groups on other days. Active even on his rest days, his routine includes one workout and two vocal lessons a day.

Here are his go-to workout routines:

Shawn Mendes Sample Routine

phone, watch, notebook, dumbbells and a measuring tape
  • Mondays: Legs and cardio
  • Tuesdays: Chest and cardio
  • Wednesdays: Back and cardio
  • Thursdays: Shoulders and cardio
  • Fridays: Arms and cardio
  • Saturdays: Rest day and activities
  • Sundays: Rest day and activities

In his interview for Men’s Health, Mendes said he always formats his workouts into three sections:

  • Warm-up: three-round mini circuit
  • Metcon: 30 minute circuit
  • Sprints or Cardio: 10 minutes

Monday

buff man during an intense leg press workout

Strength Workout:

  • Barbell squats — three sets of 8–12 reps
  • Leg Press — three sets of 8–12 reps
  • Leg Curls — three sets of 8 reps
  • Lunges — two sets of 15–20 reps
  • Leg Extensions — two sets of 15–20 reps
  • Seated Calf Raise — three sets of 20 reps
  • Standing Calf Raise — two sets of 25–30 reps

Cardio:

Treadmill, bike, or rower at 50-75% pacing 20–25 minutes

Tuesday

man working out using a heavy barbell

Workout:

  • Barbell Deadlift — three sets of 8–12 reps
  • Wide Grip Lateral Pulldowns — three sets of 8–12 reps
  • Face Pulls — three sets of 8 reps
  • Cable Rows — two sets of 15–20 reps
  • Dumbbell Bent Over Rows — two sets of 15–20 reps
  • Straight Arm Pulldowns — three sets of 20 reps
  • DB Lat Raises — two sets of 25–30 reps

Cardio:

Treadmill, bike, or rower at 50-75% pacing 20–25 minutes

Wednesday

man in the gym practicing chest dips

Workout:

  • Barbell Bench Press — three sets of 8–12 reps
  • Incline Dumbbell Press — three sets of 8–12 reps
  • Dumbbell Pullovers — three sets of 8 reps
  • Hammer Strength Decline Press — two sets of 15–20 reps
  • Cable Chest Flyes — two sets of 15–20 reps
  • Dips — three sets of 20 reps
  • Standing Incline Dumbbell Flyes — two sets of 25–30 reps

Cardio:

Treadmill, bike, or rower at 50-75% pacing 20–25 minutes

Thursday

close up image of a person holding a kettlebell

Workout:

  • Barbell Overhead Press — three sets of 8–12 reps
  • Barbell Shrugs — three sets of 8–12 reps
  • Dumbbell Shrugs — three sets of 8 reps
  • Front Raises with DB or Cable — two sets of 15–20 reps
  • Upright Rows — two sets of 15–20 reps
  • Light Power Cleans with Barbell — three sets of 20 reps
  • Kettlebell Swings — two sets of 25–30 reps

Cardio:

Treadmill, bike, or rower at 50-75% pacing 20–25 minutes

Friday

man doing barbell curls in a gym

Workout:

  • Preacher Curls - 3 x 8-12
  • Barbell Close Grip Bench - 3 x 8-12
  • Concentration Curls - 3 x 8 each arm
  • Reverse Grip Cable Pushdowns - 2 x 15-20
  • Hammer Curls w/ Cable - 2 x 15-20
  • Tricep Kickbacks w/ Cable - 3 x 20 each arm
  • Alternating Dumbbell Curls [Light] - 2 x 25-30

Cardio:

Treadmill, bike, or rower at 50-75% pacing 20–25 minutes

Off-Days: Saturdays and Sundays

person working out using spinning bike, person hiking

As I said, Mendes is active even on his rest days. He typically:

  • Goes hiking
  • Plays tennis, soccer, basketball, etc.
  • Goes to a spin class or biking
  • Does yoga or some other form of activity

If you want to try Mendes' workout routines, but you can't do any of the activities I mentioned above, try hitting the 10K steps for the day so your activity level is high enough to warrant intuitive dieting.

Or, you could also try Mendes' trainer workout, which consists of:

Warm-up

Complete three rounds of:

  • Ten calorie row
  • Ten cossack squats
  • 10/10 hip circle monster walks
  • 8/8 half-kneeling dumbbell overhead press

Metcon workout:

  • Rotate stations every two minutes for 30 minutes
  • Station one: 250m row
  • Station two: 6 devil presses
  • Station three: 60m med ball carry – 100lbs
  • Station four: 30 jumping lunges
  • Station five: 20 ring rows

Blowout Sprints:

  • Complete three rounds on the assault bike
  • 15-second sprint for max watts

Be sure to rest three minutes between each round.

Shawn Mendes Nutrition and Diet Plan

fresh fruits and vegetables with measuring tape

Mendes enjoys food and doesn’t deny himself. His cheat meals include classics such as a burger and fries or pizza. However, he doesn’t eat junk food all the time and follows a generally healthy diet.

As you’ve seen from his meal plan sample, Mendes eats balanced meals with wholesome foods like eggs, chicken, fish, and veggies. His snacks are often fruit and nuts. More importantly, he typically drinks at least a gallon of water every day.

Even though he loves eating healthy, Mendes sticks to cereal, muffins, and chocolate chip cookies, and he admits he has the bad habit of inhaling his food.

However, he avoids tomatoes, processed and junk food, and foods that contain:

  • Artificial ingredients
  • Hydrogenated oils
  • Chemical additives

What Supplements Does He Take?

Mendes uses protein shakes, multivitamins, and liquid minerals to fuel his gains.

Combining protein shakes and resistance training enhances muscle growth, promotes recovery, and enhances physical performance [1], while vitamins aid muscle repair [2].

Shawn Mendes Workout Routine - The Final Verdict

Mendes is proof that you can indulge and still get incredible abs. His workout routines are strict and demanding, but I'd say anyone can try them out.

What do you think? Would you try this as a new workout routine for at least a week? Or is being active seven days a week too much for you? Share your thoughts in the comments!


References:

  1. https://pubmed.ncbi.nlm.nih.gov/25169440/
  2. https://www.uniquehealthandfitness.com/vitamins-that-aid-muscle-recovery

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