Tom Ellis' Workout & Diet: How He Transformed for Lucifer

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 11, 2024
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Who wouldn’t want to achieve the jaw-dropping physique of Tom Ellis, the talented actor who plays the charismatic Lucifer Morningstar? The dedication and commitment he displayed to transform his body for the role are nothing short of inspiring.

As a certified personal trainer, it took me over 30 hours to research and compile all the necessary and up-to-date information regarding Tom Ellis’ workout, diet, and supplementation.

After reading the article, you’ll discover the workout routines, diet plans, and principles that helped Tom Ellis build lean muscle mass and achieve an aesthetic appearance.

Celebrity Stats/Career Highlights

  • Age: 45 years
  • Height: 191 cm
  • Weight: 85 kg
  • Waist: 33 inches
  • Chest: 44 inches

Tom Ellis’ Workout Routine

A person at the gym doing cardio like Tom Ellis'

Tom Ellis’ workout routine is designed to help him build lean muscle mass and maintain an aesthetic appearance, focusing on compound movements, isolation exercises, and high-intensity interval training (HIIT).

To achieve the Tom Ellis physique, Ellis loves HIIT over conventional cardio. According to an article in the National Library of Medicine, exciting HIIT training options are sure to get your heart pumping [1].

As a fitness enthusiast who has tried various routines, I can personally attest to the effectiveness of a workout plan similar to Tom Ellis'. Incorporating compound movements, isolation exercises, and high-intensity interval training (HIIT) not only helped me build lean muscle mass but also maintained an aesthetic appearance.

Tom Ellis underwent an intense program of short compound lifts to achieve peak physical condition for “Lucifer” season 4.

To strengthen your core and forearms, the hanging knee raises exercise is an excellent way to target the core, abs, and forearms to build grip strength.

The Romanian deadlift is another effective exercise targeting your glutes and hamstrings, making it a great choice for strengthening your lower body.

"The “optimal” rep ranges for strength and/or size aren’t as rigid as you might think. Research has shown time and time again that lifting heavier weights for low repetitions and lighter weights for moderate reps can both stimulate muscle growth. The deciding factor is effort. As long as you’re training in proximity to muscular failure, whether it be on a set of three reps or 13, you’re still in the ballpark for hypertrophy."

- Jake Dickson, Certified Personal Trainer

The Tom Ellis Workout Routine

Tom Ellis’ workout plan involves two different workout routines that focus on other muscle groups, which are switched weekly to keep things interesting and ensure your muscles don’t get stuck in a rut.

Tom Ellis’ upper-body workout routine consists of the following:

This powerful combination of exercises targets the chest, back, shoulders, and arms muscle groups, helping Tom Ellis achieve his enviable physique.

Tom Ellis has committed to working out six days a week, demonstrating his dedication to his physical health.

His energizing warmup routine consists of a 20-minute jog, followed by 5-minute sprint/walk intervals of 45 seconds/15 seconds to get the blood flowing and the muscles ready to go.

After a strenuous workout, Tom Ellis stays cool and relaxed by doing 10-15 minutes of stretching exercises as part of his cool-down routine.

His Workout Principles

A man at the gym doing cardio on the treadmill

Tom Ellis employs the following training methods to maximize the effectiveness and success of his workouts:

  • Progressive overload
  • Reverse pyramid training
  • Kino reps
  • Rest-pause training

According to another study in the National Library of Medicine, progressive overload means continually adding resistance and intensity or making exercises more complex and harder for each following workout [2].

Reverse pyramid training is an effective method to trigger solid hypertrophy gains [3].

After a few warm-up sets, you can jump straight into the heaviest set, lower the weight by 10 percent, and increase the rep range for the next sets.

Kino reps are similar to progressive overload because they add more volume to your training.

It focuses on lifting less weight but more times, decreasing the overall intensity while adding to the training volume.

Rest-pause training is another effective strategy involving performing 12–15 reps with a lighter weight, followed by three additional sets of 4-6 reps with only 15-20 seconds of rest [4]. 

This approach helps to maximize muscle growth using very light weights and can be an excellent way to break plateaus and reach your fitness goals.

Other Celebrity Workouts:

Recovery and Rest Protocols of Tom Ellis

Ellis's recovery protocol encompasses a holistic approach that includes adequate sleep, active recovery days, and mindfulness practices.

Ellis, with his demanding schedule, understands the need for quality sleep to enhance muscle recovery and overall well-being.

Active recovery days are another aspect of his regimen. Instead of complete rest, these days might involve light activities like walking, yoga, or swimming. These activities help in maintaining mobility and aid in muscle recovery without the intensity of his regular workout sessions.

In addition to physical recovery methods, mental relaxation plays a significant role. Ellis incorporates mindfulness practices such as meditation or deep-breathing exercises to reduce stress and improve mental clarity.

These practices not only aid in psychological recovery but also enhance focus and motivation, crucial for maintaining a rigorous fitness regimen.

Diet Plan

A row of various healthy meals

Tom Ellis’ diet plan emphasizes the importance of high-protein, moderate-fat, and low-carb meals, with a focus on whole foods and nutrient-dense sources for optimal nutrition.

His meal plan includes 4-5 meals per day, ensuring that he gets the proper nutrients and energy needed to fuel his intense workouts and maintain his lean and muscular physique.

From my own experience following a structured diet, I've found that consuming 4-5 meals per day, much like Tom Ellis, is crucial for maintaining energy levels for intense workouts.

In addition to his diet, Tom also follows a strict exercise regimen that includes weight training.

Breakfast

To start his day off right, Tom Ellis enjoys a power-packed 5-egg omelet filled with mushrooms, onions, and peppers, plus an extra 5 egg whites for an added boost.

This nutritious breakfast provides him with the protein, vitamins, and minerals needed to fuel his body for the day ahead.

To support his intense workout routine, Tom’s breakfast helps him stay energized and focused throughout the day.

Snack

Close up shot of a healthy food bowl

Between meals, Tom Ellis chooses to snack on fresh fruits, vegetables, and a handful of nuts to keep his energy levels high and provide essential nutrients.

These healthy snacks are an excellent choice for anyone looking to fuel their body with energy and nutrients between meals, just like Tom Ellis does to maintain his impressive physique.

Lunch

For lunch, Tom Ellis opts for lean protein sources like chicken breast, along with plenty of vegetables and complex carbohydrates to keep his energy levels up and support muscle growth.

This balanced meal provides all the essential nutrients required for his demanding workout regimen and helps him maintain his lean and muscular appearance.

Dinner

Tom Ellis often savors fish or lean meats for dinner, accompanied by flavorful vegetables and a nutritious source of fats.

This delicious and nutritious meal ensures that his body receives the essential nutrients it needs for optimal performance, recovery, and overall health.

Diet / Nutrition Principles

Close up shot of vegetables

Tom Ellis emphasizes portion control, nutrient-dense foods, and occasional cheat meals while avoiding processed and unhealthy options for his diet and nutrition approach.

He recognizes the importance of providing his body with the proper nutrients it requires to perform at its best and maintain his incredible physique.

To achieve this, he focuses on whole foods and nutrient-dense sources, avoiding refined carbs, hydrogenated fats, chemical additives, and artificial ingredients.

Even though Tom Ellis is strict with his diet, he allows himself to indulge in a beer every now and then as a cheat meal.

However, when preparing for a role, he stays disciplined and eliminates cheat meals to achieve his desired lean and mean physique.

"As a strength athlete, you’re accustomed to thinking about the weight on the barbell. But if you’re also thinking about the weight on the scale, you’re probably also thinking about what you’re cooking up in the kitchen. Nutrition plays a huge role in everything from getting stronger to building muscle."

- Alex Polish, Certified Personal Trainer

Tom Ellis’ Supplements

Close up shot of health supplements

To support muscle growth, recovery, and overall health, Tom Ellis incorporates a range of supplements into his diet plan, such as:

These supplements provide additional nutrients and benefits to help him reach his fitness goals and maintain his amazing physique.

Whey protein, for example, can help build muscle, boost metabolism, and curb cravings, while BCAAs can help build and repair muscle, as well as provide more energy during workouts.

Creatine is an incredible supplement for gaining mass and boosting gym performance, and a nitric oxide enhancer can help build muscle and strength, as well as burn more fat for a leaner physique.

Drawing from my fitness journey, I've also incorporated supplements similar to Tom Ellis. These supplements have significantly aided in muscle growth, recovery, and overall health.

FAQs

What Is Tom Ellis' Favorite Food?

Tom Ellis' favorite food is spaghetti bolognese with loads of grated parmesan and cracked black pepper. In addition, he also says he prefers a fine glass of red wine with his favorite meal.

How did Tom Ellis get so fit?

Tom Ellis got so fit by dedicating six days a week to a balanced fitness routine that combines whole-body splits and high-intensity interval training. To make sure he stays lean, they keep his cardio moderate.

What is Lucifer's gym routine?

Lucifer's gym routine consists of four days of his week to a whole-body split and the other two to high-intensity interval training. He keeps his cardio moderate to ensure he retains his naturally lean figure.

What does Tom Ellis' workout routine involve?

Tom Ellis’ workout routine involves a well-rounded combination of compound movements, isolation exercises, and HIIT workouts to create his desired lean physique. He focuses on exercises targeting multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses, to build strength and muscle mass.

How many meals does Tom Ellis enjoy in a day?

Tom Ellis enjoys 4-5 meals a day. He follows a diet rich in fruits and vegetables, lean proteins, and complex carbohydrates, but he also gets plenty of exercise, both in the form of cardio and strength training.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
  3. https://pubmed.ncbi.nlm.nih.gov/29945272/
  4. https://pubmed.ncbi.nlm.nih.gov/28617715/
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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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