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Shemar Moore’s Criminal Minds Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 5, 2021

Playing tough guys onscreen ain't easy, but Shemar Moore has nailed it down to the T.

That's because the "Criminal Minds" star both plays and looks the part.

I scoured through Moore's past interviews where he dished about his fitness secrets.

And after hours of research, I've got everything you need to know about the regimen that keeps him ripped.

Want Special Agent Derek Morgan's chiseled body? Check out this Shemar Moore workout routine!

His Workout Philosophy

shemar moor wearing a grey shirt

To play the role of an ex-Marine FBI agent in "Criminal Minds" and the leading role of Hondo Harrelson—also an ex-Marine—on "S.W.A.T.," Shemar Moore needed to appear as authentic as possible.

That meant taking his workout regimen to a whole new level.

Shemar Moore needed to pack on muscle and possess that dominating presence, just like what his character would in real life.

To achieve this, Shemar Moore does an amalgam of workouts, including running, swimming, doing stairs, hiking, boxing, weightlifting, and cycling.

Changing things up also helps break the monotony of his workout routines and keeps things fun.

He takes a "no shortcuts" approach to fitness, believing that the only way to get results is to do the hard work.

The former fashion model also performs many of his own stunts, making it more necessary to look the part.

Despite his typical 15-hour workday on set as an actor, Shemar Moore makes time for the gym and a slew of outdoor activities to guarantee that he stays in great shape.

Here's the workout routine that earned Shemar Moore his rock-hard abs.

Other workout routines:

Shemar Moore's Workout Routine

Monday: Chest, Triceps, Abs

shirtless man in a single hand push up position

Type: Strength and cycling workouts

Pattern for muscle growth: 8 to 12 reps | 3 to 5 sets | Rest: 1 minute

  • Flat-Bench Dumbbell Press
  • Incline Dumbbell Press
  • Diamond-Grip Pushups (on 1 leg)
  • Single-handed Pushups
  • Walkover Pushups
  • Cable Pressdown
  • Triceps Extension
  • Dumbbell Shrugs
  • Medicine-Ball Crunches
  • Butterfly Crunches
  • Cycling (2 hours)

Tuesday: Back, Biceps

man in a seated cable row position

Type: Strength and running workouts

Pattern for muscle growth: 8 to 12 reps | 3 to 5 sets | Rest: 1 minute

  • Pullups with Leg Raises
  • Reverse-Grip Lat Pulldown
  • One-Arm Dumbbell Row
  • Seated Cable Row
  • Preacher Curls
  • Standing Dumbbell Curl
  • Barbell or Dumbbell Hammer Curls
  • Running/jogging (1 hour)

Wednesday: Legs, Shoulders, Abs

man doing hip adductions in a gym

Type: Strength and cycling workouts

Pattern for muscle growth: 8 to 12 reps | 3 to 5 sets | Rest: 1 minute

  • Squats
  • Leg Press
  • Single-Leg Press
  • Hip Adductions
  • Standing Calf Raise
  • Seated Front Dumbbell Raise
  • Lateral Dumbbell Raise
  • Bent-Over Lateral Raises
  • Body Crunches
  • Butterfly Crunches
  • Cycling (2 hours)

Thursday: Chest, Triceps, Abs

man using a cable machine to workout

Type: Strength and cycling workouts

Pattern for muscle growth: 8 to 12 reps | 3 to 5 sets | Rest: 1 minute

  • Flat-Bench Dumbbell Press
  • Incline Dumbbell Press
  • Diamond-Grip Pushups (on 1 leg)
  • One-handed Pushups
  • Walkover Pushups
  • Cable Pressdown
  • Triceps Extension
  • Dumbbell Shrugs
  • Medicine-Ball Crunches
  • Butterfly Crunches
  • Cycling (2 hours)

Friday: Back, Biceps

man lifting ez curls

Type: Strength and running workouts

Pattern for muscle growth: 8 to 12 reps | 3 to 5 sets | Rest: 1 minute

  • Pullups with Leg Raises
  • Reverse-Grip Lat Pulldown
  • One-Arm Dumbbell Row
  • Seated Cable Row
  • Preacher Curls
  • Standing Dumbbell Curl
  • Barbell or Dumbbell Hammer Curls
  • Running/jogging (1 hour)

Saturday: Cardio

Type: Cycling workout

  • Shemar Moore’s cardio workout typically involves riding his bike for 300 miles per week.
  • A few times a year, he would go on a 100-mile ride in a day.

Sunday: Recovery

Shemar Moore helps his body recover more quickly by getting regular massages and plenty of sleep, which he believes is as important as diet and exercise [1].

 

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A post shared by Shemar Moore (@shemarfmoore)

Shemar Moore’s Diet Plan

man showing a tape measure while holding his loose jeans

Even at the age of 50, Shemar Moore's dashing looks and incredible physique—which he has meticulously kept over the years—remains the object of envy for many men.

More than hitting it hard at the gym, Shemar Moore—who is 6'1 tall and weighs approximately 195 pounds—understands the importance of diet to his health.

Shemar Moore says that making changes to his food intake is what really got him his lean body.

In fact, he says the key to gaining weight and building muscle is, first and foremost, diet.

Here are a few of his best nutrition tips.

Eat the right foods at the right time

Shemar Moore works with a personal chef and trainer to know exactly what nutrients he needs to reach his goal.

For us regular folk, though, we'd have to use our common sense. That means steering clear of sugary, processed foods and avoiding late-night meals.

Shemar Moore says that drinking lots of water is also essential to maintaining his health.

What He Eats

  • Egg Whites
  • Chicken
  • Turkey
  • Lean Red Meat
  • Fish
  • Vegetables
  • Edamame
  • Cottage Cheese
  • Oatmeal
  • Berries

What He Avoids

  • Sugar
  • Alcohol
  • Processed Carbs
  • Junk Food
  • Fried Food
  • Artificial Additives
  • Fast Food

Are You Going To Try Shemar Moore's Workout Routine?

Shemar Moore has remained phenomenally fit because he invests a significant amount of time and effort into sustaining his physique.

Aside from grinding hard at the gym, the actor watches what he eats to stay in great shape.

With his unrivaled training discipline and, of course, his impressive acting skills, it's no wonder he has attracted millions of fans worldwide.

The man is a true fitness inspiration, and I believe his regimen is worth giving a shot!

Take a stab at this Shemar Moore workout today, and let us know your results in the comments below.


Reference

  1. https://extension.psu.edu/sleep-is-as-important-as-diet-and-exercise

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