Upon hearing the name Terry Crews, one thing immediately comes to mind: fitness.

He's already in his early 50s, yet he has a lean and sculpted physique that most males—including those younger than him—can only wish for.

And I'm sure you're wondering: how does one get a body like that?

Luckily for you, that's exactly what we're going to talk about today.

In this article, you’ll learn how to pack on muscle and strength like Terry Crews. We'll explore his workout routine as well as his approach to diet and intermittent fasting, which he says is his "fountain of youth."

Let's dive right in.

Who is Terry Crews?

terry crews portrait

Terry Crews was born on July 30, 1968, in Flint, Michigan.

He was a professional football player and played in the National Football League as a defensive end and linebacker before retiring six years later in 1997.

He's also starred in several popular TV shows such as Arrested Development and Brooklyn Nine-Nine and several action films such as The Expendables.

Despite forging a successful acting career, the actor may still be best known as the overly-enthusiastic spokesman in a series of humorous Old Spice deodorant commercials.

His Physical Stats

Crews stands 6’3 tall and maintains an optimal weight of approximately 245 lb, thanks to his years-long obedience to best practices for exercising and eating.

More on that later.

Terry Crews' Workout Routine

terry crews workout routine

Crews says he's not one to mix up his workouts. In fact, he's stuck to mostly the same routine for the last 20 years.

Initially, he sought help from a trainer in creating a suitable workout plan that would keep him ripped while feeling great at the same time. He's learned a lot since then, and now he organizes his own workouts.

He trains 5-6 days a week and designates Sundays as his rest days.

Like most fitness enthusiasts, Crews prefers training in the morning. He hits the gym as early as 6 am, and pops on a pair of headphones to listen to a good audiobook while he trains.

Ready to get that lean and muscular physique? Here's Terry Crews' workout routine.

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Monday

For the first day of the week, Crews targets his arms, shoulders, and abs. He also inserts a little cardio at the end of this workout.

For this particular routine, the actor performs a total of 12 exercises.

  • Upright Barbell Row (1 set, 5-6 reps)
  • Power Clean (1 set, 5-6 reps)
  • Romanian Deadlift (1 set, 6 reps)
  • Romanian Deadlift (1 set, 6 reps)
  • Front Dumbbell Raise (1 set, 10 reps)
  • Arnold Dumbbell Press (1 set, 10 reps)

 

  • Side Lateral Raise (1 set, 10 reps)
  • Reverse Flyes (1 set, 10 reps)
  • Hammer Curls (4 sets, 10 reps, 30-sec rest)
  • Crunches (possible maximum, 30-sec rest)
  • Hanging Leg Raise (possible maximum, 30-sec rest)
  • Treadmill run (30 min, 3.5 miles at 7 mph)

Tuesday

The next day, Crews focuses on his back and cardio. There are 8 different exercises within this routine.

  • Barbell Deadlift (4 sets, 10, 8, 6, 4 reps, 30-sec rest)
  • Pull-Ups (4 sets, 10, 8, 6, 4 reps, 30-sec rest)
  • Rocky Pull-Ups/Pulldowns (1 set, 15 reps, 30-sec rest)
  • Side-to-Side Chin Ups (1 set and 6 reps for left and right side; 1 set and 3 reps for middle)
  • Reverse-Grip Bent-Over Rows (4 sets, 10 reps, 30-sec rest in between sets)
  • Smith Machine Bent-Over Row (4 sets, 10, 8, 6, 4 reps, 30-sec rest in between sets)
  • Seated Cable Rows (4 sets, 10 reps, 30-sec rest in between sets)
  • Treadmill run (30 min, 3.5 miles at 7 mph)

Wednesday

terry crews running

On the third day, Crews takes a break from doing lifts and bodyweight exercises to focus on a cardio workout.

  • Treadmill run (45 minutes, 5 miles at 7 mph)

Thursday

On Thursday, Crews performs his arms, abs, and chest workout. He does a little cardio activity at the end of this routine. There are 9 different exercises within this drill.

  • Power Clean and Jerk (4 sets, 6 reps)
  • Barbell Bench Press (4 sets, 8-10 reps)
  • Incline Bench Press (4 sets, 8-10 reps)
  • Dumbbell Flys (4 sets, 10 reps)
  • Biceps Curls (4 sets, 10 reps)
  • Bar Dips (2 sets, 10 reps)
  • Push-ups (4 sets, 15 reps)
  • Leg Raises (4 sets, 6-8 reps)
  • Treadmill run (30 min, 3.5 miles at 7 mph)

Friday

On this day, Crews targets his legs, abs, and triceps. He closes with a short cardio exercise. There are 9 different exercises within this workout drill.

  • Barbell Squat (4 sets, 10 8, 6, 4 reps, 30-sec rest in between sets)
  • Leg Press (4 sets, 10 reps)
  • Standing Calf Raises (4 sets, 10 reps)
  • Hack Squat (4 sets, 10 reps)
  • Close Grip Barbell Bench Press (4 sets, 10, 8, 6 4 reps, 30-sec rest)
  • Leg Extensions (4 sets, 10 reps, 30-sec rest)
  • Crunches (possible maximum, 30-sec rest)
  • Hanging Leg Raise (possible maximum, 30-sec rest)
  • Treadmill run (30 min, 3.5 miles at 7 mph)

Saturday

Again, Crews dedicates this day to a full cardio workout.

  • Treadmill run (30 min, 3.5 miles at 7 mph)

Check out these cardio machines for your home gym.

Sunday

On Sundays, Crews either takes a day off or performs cardio exercises. If it's the latter, he'll run on the treadmill for 30 minutes at a speed of 3.5 miles at 7 mph.

Terry Crews Diet

terry crews diet

Crew's nutrition plan isn't as complicated as you think it would be. He hasn't restricted any food (not even pizza and dessert), but he strictly limits his eating time.

The actor practices intermittent fasting, which means he doesn't eat upwards of 16 hours. His 8-hour eating window starts at 2 pm and ends at 10 pm.

"For me, the intermittent fasting thing has been a bit of a fountain of youth."

 

- he told Muscle and Fitness.

He saves his carbs for his evening meal, which is also his heaviest meal of the day. He says having a hearty dinner to look forward to keeps him from feeling deprived and fuels his workout the following day.

"Motivation is what gets you started. Habit is what keeps you going."

 

- Jim Ryan, Olympic Athlete

Every Sunday, Crews relaxes a little and eats whatever he wants. However, he still sticks to the same 16:8 fasting schedule.

While he understands that it's not for everyone, Crews says intermittent fasting is one of the practices that has helped him maintain his health and chiseled physique.

Studies show that intermittent fasting can significantly benefit multiple aspects of your health. It can aid in weight loss, reduce insulin resistance, prevent cancer, protect against Alzheimer's disease, lessen inflammation, improve body and brain health, and promote longevity [1].

Which Supplements Does He Take?

terry crews drinking a shake

Crews likes to mix up a batch of amino acid supplements and drink coffee or tea during his fasting window.

Sometimes, he would take a spoonful of coconut oil to help him feel a little full.

Research says that eating fat-rich foods—like this naturally-derived oil—can increase stomach volume and enhance feelings of fullness more than low-fat meals can [2].

Terry Crews Workout Routine: Is it for you?

Crews' training plan is pretty intense, so that means it’s not suitable for everyone.

However, don’t be discouraged.

If there's a key takeaway here, it's that consistency is key when it comes to attaining your fitness goals.

Terry Crews has made a habit out of keeping himself fit. He makes sure he never misses a day of training, but he's not too hard on himself either.

This icon has struck the perfect balance between maintaining a healthy lifestyle and taking a few liberties with his diet (cheat day Sundays), and I believe that's something we should all strive for in our own journey towards fitness.

References:

  1. https://www.healthline.com/nutrition/intermittent-fasting-guide#benefits
  2. https://www.healthline.com/nutrition/can-coconut-oil-help-you-lose-weight#weight-loss-claims

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