Shawn Mendes Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 20, 2024
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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 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!

Shawn Mendes Career Highlights and Stats

Shawn Mendes' career highlights include chart-topping albums like "Handwritten" and "Illuminate," hit singles such as "Stitches" and "Senorita" with Camila Cabello, multiple award wins, and a successful world tour.

He's renowned for his soulful voice, songwriting skills, and influence on contemporary pop music.

Let's look at his stats before we delve into his workout routine:

  • Age: 25
  • Height: 6 feet 2 inches
  • Weight: 176 lbs
  • Waist: 31 inches
  • Chest: 39 inches

 

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A post shared by Shawn Mendes (@shawnmendes)

Shawn Mendes Workout Routine

Shawn Mendes performing on stage

Mendes exercises at the gym five times a week, incorporating a combination of cardio and strength training. His cardio routine includes 20-25 minutes of treadmill, bike, or rower sessions, maintaining a pace of 50-75 percent.

Here's Shawn Mendes workout routine:

Monday: Leg Workout

buff man during an intense leg squats

Mendes incorporates eight different leg exercises, including cardio, into his Monday routine.

  • 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

Tuesday: Chest Workout

Mendes includes eight distinct chest workouts, including cardio, in his Tuesday routine.

  • 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

Wednesday: Back Workout

man in the gym practicing chest dips

On Wednesdays, Mendes integrates eight specific back exercises, including cardio, into his workout routine.

  • 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

Thursday: Shoulders Workout

Man doing shoulder press

On Thursdays, Mendes includes eight focused shoulder exercises along with cardio as a regular part of his workout routine.

  • 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

Friday: Arms Workout

man doing barbell curls in a gym

Mendes dedicates Fridays to eight specific arm exercises, seamlessly integrating cardio into his workout routine.

  • 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

Saturday and Sunday: Day Off

person working out using spinning bike, person hiking

On Saturdays and Sundays, Shawn Mendes takes a day off from structured workouts.

However, he stays active by participating in recreational activities like hiking and playing sports such as tennis, soccer, and basketball.

Additionally, he enjoys attending spin classes, biking, and practicing yoga or other forms of exercise.

His Workout Principles

Shawn Mendes' workout principles involve incorporating high-intensity activities. If you can't perform specific exercises, aim for 10,000 steps daily to maintain an active lifestyle for effective intuitive dieting.

Alternatively, try his trainer's workout, featuring a warm-up and a Metcon session with rotating stations, followed by blowout sprints on the assault bike. Ensure a three-minute rest between each round.

Shawn Mendes Nutrition and Diet Plan

fresh fruits and vegetables with measuring tape

Mendes follows a balanced eating approach with wholesome foods such as eggs, chicken, fish, and vegetables.

His snacks consist mainly of fruits and nuts, and he ensures hydration by consuming at least a gallon of water daily.

Despite his preference for healthy eating, he occasionally indulges in cereal, muffins, and chocolate chip cookies.

His Diet Principles

Shawn Mendes embraces food without strict denial. His occasional indulgences consist of classic cheat meals like burgers with fries or pizza.

Despite occasional treats, he maintains a generally healthy diet. However, Mendes acknowledges a habit of eating quickly.

He avoids specific foods, including tomatoes, processed and junk food, and items containing artificial ingredients, hydrogenated oils, and chemical additives.

What Supplements Does He Take?

Supplements in Shawn Mendes' regimen include:

Based on research from the National Institute of Health, the combination of protein shakes and resistance training promotes muscle growth, facilitates recovery, and improves physical performance [1].

Over many years, taking vitamins that include A, C, and B vitamins has helped me fast-track my fitness goals through improved muscle recovery.


Reference:

  1. https://pubmed.ncbi.nlm.nih.gov/25169440/
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