Tom Cruise Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Celebrity workout routines are among the most common requests I get from clients, and Tom Cruise usually ranks high in those requests.

It probably has to do with the fact that his character Ethan Hunt from the Mission Impossible series looks almost half his age,  as fit and young as Maverick did in Top Gun over 30 years ago.

So we decided to share our tried and tested Tom Cruise diet and workout routine to see how many of our readers could stick with it.

His Stats

  • Born: July 3, 1962, in New York
  • Height: 5’7”
  • Weight: 150 lbs

Whether it’s sci-fi thrillers or the latest spy movies, Tom always seems to be involved in a load of action scenes doing his own stunts.

It’s a credit to his dedication to hard work and almost endless love to stay fit.

Here’s how he does it.

The Tom Cruise Workout Routine

Tom Cruise's workout routine, a blend of weight training and adventurous activities like high-intensity interval training and agility drills, is vital for his demanding roles and overall fitness.

These specialized exercises, essential for his action-packed performances, keep him in peak condition.

In my experience as a health and performance coach, clients often overlook the mental aspect of fitness.

Cruise's success, evident in roles from Rain Man to Jack Reacher, isn't just due to his physical regimen but also his disciplined and resilient mindset, a key factor in sustaining such a rigorous fitness routine.

Let’s show you what to do.

Day 1: Shoulders/Chest/Triceps

man working out using ropes in a gym
  • Bench press (3 sets of 8 to 10 reps)
  • Shoulder press (3 sets of 8 to 10 reps)
  • Dumbbell front raise (3 sets of 8 to 10 reps)
  • Triceps kickbacks (3 sets of 8 to 10 reps)
  • Cable chest fly (3 sets of 8 to 10 reps)
  • Rope triceps pull down (3 sets of 8 to 10 reps)

Day 2: Cardio And Activity

This is not a day for boring treadmill running. It’s about action-packed outdoor activities that get your heart pumping.

“Sea-kayaking, caving… fencing, treadmill, weights… rock-climbing, hiking… I jog… I do so many different activities.”

- Tom Cruise

Day 3: Back and Biceps

man working out using dumbbells

Here you’ll shift to working on your back and biceps, respectively. It would probably help to have a personal trainer or training buddy to watch your form, as quality counts here way more than quantity.

  • Deadlift (3 sets of 8 to 10 reps)
  • Lat pulldown (3 sets of 8 to 10 reps)
  • Hammer curls (3 sets of 8 to 10 reps)
  • Seated cable rows (3 sets of 8 to 10 reps)
  • Preacher curls (3 sets of 8 to 10 reps)

Day 4: Cardio And Activity

Same as day 2, this should be all about fun and action-packed activity, like rock climbing, sea kayaking, caving, fencing, etc.

Day 5: Legs

A man doing walking lunges with dumbbells

You’re focusing on the legs today, and you’re likely to feel that lower body muscle jelly once you’re done.

  • Leg extension machine (3 sets of 8 to 10 reps)
  • Weighted calf raises (3 sets of 8 to 10 reps)
  • Squats (3 sets of 8 to 10 reps)
  • Hamstring curls (3 sets of 8 to 10 reps)
  • Dumbbell lunges (3 sets of 8 to 10 reps)

Tom Cruise’s Diet Plan

salad vegetables in a bowl

Tom Cruise's workout routine will only get you so far when it comes to shaping a new physique.

He has spoken a few times about trying different diets and that he limits his carbs and never eats junk food.

But crew members of some of his film sets have reported that he tends to snack all day, often choosing foods rich in antioxidants and anti-inflammatory properties to aid in recovery and stamina, especially after intense physical activities and stunt work

Some reported that there are chefs on-site who are always preparing snacks with very specific macro profiles. Rather than three meals a day, he could have a diet of 15 snacks.

When you have a Hollywood studio budget tending to all your diet and fitness needs on and off the red carpet, then you can see how that kind of approach will work. 

But if you’re not a superstar actor, then those eating habits would be quite tricky to stick with.

That said, in my coaching experience, I’ve worked with many people who spread their diet plan over six or more small-size meals, and they find it works great to avoid treats and crappy foods.

What Supplements Does He Take?

medicine kit full of vitamins

To stay in shape, Tom relies on a few supplements. After all, he pays close attention to giving his body everything it needs, whether he’s shooting films or just in preparation mode for the next blockbuster.

1. Whey Protein

Because Tom has a habit of eating lots of small snacks, it would be difficult for him to get a large protein boost after a weight and fitness session. But that’s where a high-quality whey protein shake can make a huge difference, as shown by studies published by the National Library of Medicine [1].

2. Vitamins and Minerals

Tom aims to boost his vitamin B and D intake, as well as magnesium and zinc, even though his diet is carefully planned. This kind of fitness regime will put a lot of strain on micronutrients, and he simply cannot afford to have them impact his physical condition.


How Fast Does Tom Cruise Run a Mile?

Tom Cruise has claimed that he can run a mile in just over 4 minutes. Some people have calculated his running speed in movies like Mission Impossible II at about 17 miles an hour, making Tom’s claim possible.

Is Tom Cruise a Vegan?

No, Tom Cruise isn’t vegan, even though he probably limits the amount of meat he eats. He’s very conscious of his diet and how it impacts his ability to stay in shape and stick with his workout routine. But that still involves some meat and dairy products.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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