Shemar Moore's Workout & Diet (Elite Fitness Tips Shared)

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: June 21, 2024
FACT CHECKED by Christiana Mikesch, CPT
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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

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.

In my experience training actors for demanding roles, like Shemar Moore in 'Criminal Minds' and 'S.W.A.T.,' authenticity in portraying an ex-Marine FBI agent is key.

 

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A post shared by Shemar Moore (@shemarfmoore)

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.

Shemar Moore's diverse workout regimen includes running, swimming, stair climbing, hiking, boxing, weightlifting, and cycling.

This variety not only keeps his routine engaging but also ensures comprehensive fitness. Committed to authenticity, especially for performing his own stunts, Moore dedicates time to fitness despite his demanding acting schedule, embodying a 'no shortcuts' philosophy for maintaining peak physical condition.

To complement Shemar Moore's rigorous physical routine, it's crucial to consider the psychological aspects of fitness regimens, such as the enhancement of mental health and stress reduction, which are often overlooked but play a significant role in overall well-being and workout effectiveness.

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

Other workout routines:

Shemar Moore's Workout Routine

Having trained clients with routines similar to Shemar Moore's, which include exercises like butterfly crunches and walkover pushups, I've seen firsthand their effectiveness.

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, according to the Country Living [1].

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.

Like Shemar Moore, many of my clients have achieved lean bodies through tailored dietary changes, focusing on nutrient-rich foods.

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.

Delving deeper into Shemar Moore's dietary habits, a detailed nutritional breakdown reveals the importance of balanced macronutrient ratios and micronutrient intake, which not only fuel muscle growth and recovery but also contribute to long-term health and vitality, especially in demanding physical roles.

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

Reference

  1. https://www.countryliving.com/life/entertainment/a28266887/shemar-moore-fitness-routine/
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy

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