Chiwetel Ejiofor’s Workout Routine and Diet Plan

Chiwetel Ejiofor is a talented British actor known for his outstanding performances in popular movies like ‘The Martian’, ’12 Years a Slave’, ‘Doctor Strange’, and ‘American Gangster’. He’s not just an actor; he’s also proven his directorial prowess in the captivating movie ‘The Boy Who Harnessed The Wind’.

When Chiwetel gets ready for a movie that involves stunts or action scenes, he puts in serious effort to nail them. And it’s not just for the cameras; he’s committed to staying fit and healthy all the time.

In this post, we’ll take a closer look at Chiwetel Ejiofor’s workout routine and diet plan, giving you all the juicy details. So, no more waiting – let’s dive right in and learn how he stays in top shape!

Chiwetel Ejiofor’s Workout Routine

Chiwetel Ejiofor's Workout Routine
Featureflash /

In his younger years, Chiwetel enjoyed playing soccer, and that played a big role in giving him a lean and athletic physique.

When it comes to his workout routine, Chiwetel Ejiofor doesn’t believe in extreme physical transformations through excessive weight gain or loss. Instead, he focuses on keeping his body fit and in great shape.

Rather than sticking to a rigid plan, Chiwetel trusts his instincts during his exercise sessions.

On days when he doesn’t feel energetic enough to hit the gym, he prefers to take a break

Chiwetel has naturally got a lean build. But he doesn’t take it for granted and makes exercising a part of his daily routine.

To ensure his training program doesn’t get boring and monotonous, he incorporates new exercise styles into it. Doing so provides his body with the much-needed challenge that it requires to grow.

Chiwetel Ejiofor’s workout routine consists of 6 training days. On each day he performs a different set of exercises to train his body.

Let’s have a detailed overview of Chiwetel Ejiofor’s weekly workout plan:-

Monday- Cardio

Chiwetel kicks off his weekly workout routine with a fantastic 7-mile outdoor run. Not only does this help boost his cardiovascular endurance, but it also aids in burning off any excess fat in his body.

When he’s preparing for a specific role, Chiwetel cleverly incorporates some strength training alongside his cardio. This dual approach allows him to not only build and tone his muscles but also ensures he stays lean and fit, perfectly aligning with the demands of his character on screen.

Tuesday- Jiu-Jitsu

Chiwetel’s journey into jiu-jitsu began when he got cast in the movie ‘RedBelt‘, where he played a jiu-jitsu expert. To master the role, he had to undergo training in this martial art.

Even today, jiu-jitsu remains a significant part of Chiwetel Ejiofor’s training program. He’s truly passionate about it and continues to practice it regularly. Not only does it help him improve his physical skills, but it also works wonders for enhancing his mind-body coordination.

Wednesday- Upper Body Strength Training

  • Deadlifts- 4 sets of 8 reps
  • Push-ups- 2 sets of 10-12 reps
  • Diamond push-ups- 2 sets of 12 reps
  • Pull-ups- 4 sets of AMRAP
  • Upright rows- 4 sets of 12 reps
  • Bird dog- 4 sets of 12 reps
  • Deadbug- 4 sets of 10 reps
  • V-ups- 4 sets of 12 reps
  • Plank- 4 sets of 60 seconds each

Thursday- Cardio

Chiwetel’s next cardio session often involves running either on the treadmill or outside. What makes it even more enjoyable for him is having his loyal pet dog as his running buddy, making the exercise session even more fun and motivating.

Friday- Lower Body Strength Training

  • Squats- 3 sets of 10-12 reps
  • Lunges- 3 sets of 10-12 reps (on each leg)
  • Deadlift- 3 sets of 8 reps
  • Glute bridge- 3 sets of 10 reps
  • Kettlebell swings- 3 sets of 10-12 reps
  • Leg extensions- 3 sets of 10 reps
  • Calf raises- 3 sets of 10-12 reps
  • Burpees- 3 sets of 5 reps
  • Planks- 3 sets of 60 seconds each

Saturday- Core

  • Deadbug- 3 sets of 12 reps
  • Bird dog- 3 sets of 12 reps
  • Crunches- 3 sets of 12-15 reps
  • Reverse crunches- 3 sets of 12-15 reps
  • Hanging leg raises- 3 sets of 12 reps
  • Plank pike- 3 sets of 15 reps
  • Flutter kicks- 3 sets of 15 reps
  • Medicine ball slams- 3 sets of 15-20 reps
  • Russian twists- 3 sets of 10-12 reps
  • Mountain climbers- 3 sets of 20 reps

Sunday- Rest

Sundays are Chiwetel’s well-deserved rest days in his workout routine. He takes this time to unwind and recharge. On these days, you’ll likely find him reading movie scripts, spending quality time with friends, and getting himself organized for the upcoming week.

It’s the perfect way for him to relax, enjoy his hobbies, and set himself up for a successful and fulfilling week ahead!

Expert Supervision

Chiwetel is a firm believer in training under the guidance of his trainer. This ensures that he performs all the exercises in his workout routine with strict form and technique. By doing so, he not only effectively stimulates the target muscle groups but also protects his body from injuries that can result from improper exercise form.

Working with his trainer allows Chiwetel to maximize the benefits of his workouts while maintaining a safe and injury-free approach to fitness.

Don’t miss:

Bruce Campbell’s Workout and Diet Plan
Kellan Lutz’s Workout Routine and Diet
George Clooney’s Workout and Diet
Elliot Hulse’s Workout Routine and Diet

Chiwetel Ejiofor’s Diet Plan

Chiwetel Ejiofor's Diet Plan
Starstock /

When it comes to his eating habits, Chiwetel has never been too obsessed or overly conscious. Instead, he follows a disciplined and consistent approach, focusing on eating clean and healthy foods.

This balanced approach to nutrition helps him stay on track with his fitness goals and ensures he maintains a healthy lifestyle without any unnecessary stress about food choices.

Chiwetel’s diet plan is rich in all the macros that his body requires to function well. His protein intake comes primarily from lean meats such as chicken and fish.

To fetch his body a decent amount of fiber, Chiwetel eats plenty of green veggies as well.

Chiwetel takes care of his body by enjoying 3 delicious and satisfying meals each day. Now, let’s dive into the fantastic food items that make up Chiwetel Ejiofor’s meal plan!

Meal 1- Breakfast

  • Avocado toast
  • Green smoothie
  • Fresh fruits

Meal 2- Lunch

  • Grilled vegetables
  • Brown rice
  • Shrimp

Meal 3- Dinner

  • Green salad
  • Baked potatoes
  • Grilled chicken

In addition to his nutritious meals, Chiwetel keeps himself well-hydrated with a variety of beverages.

You’ll often find him sipping on water to stay refreshed, enjoying some tea for a soothing break, and fueling up with protein shakes to give his body an extra boost of goodness.

Staying hydrated and choosing these healthy options is all part of his fantastic approach to maintaining a balanced and energized lifestyle!


Ah, even our talented Chiwetel has a sweet tooth! Sometimes, he can’t resist the temptation and enjoys a treat or two just to satisfy those cravings.

Even when he’s diligently preparing for a role, he might sneak in a snack here and there.

After all, we all deserve a little indulgence now and then, right? It’s all about finding that delightful balance between staying disciplined and treating oneself to a little something sweet!.

However, he ensures to do so in moderation. He also makes it a point to train intensely just the day after that.

Chiwetel Ejiofor’s Supplements

The use of supplements increases the nutritive value of one’s diet plan. Chiwetel also relies on a few of them which keeps his physique and fitness levels on point.

Let’s get to know what all items are there in Chiwetel Ejiofor’s supplements stack:-

  • Whey protein
  • BCAA

Whey protein and BCAA (Branch Chain Amino Acids) are fantastic supplements that provide our body with vital amino acids. These essential nutrients play a crucial role in repairing damaged muscle tissues, helping them recover and grow stronger after workouts.

Don’t miss:

Scott Eastwood’s Workout and Diet Plan
Idris Elba’s Workout Routine and Diet
Marc Fitt’s Workout and Diet
6 Day Workout Split Routine

Final Thoughts

So this was all about Chiwetel Ejiofor’s workout routine and diet plan. We all must agree with the fact that Chiwetel’s fitness regime is pretty basic and simple in nature. But you must keep in mind it’s not an easy one.

If you want to make the most of Chiwetel’s fitness routine, the key is consistency and patience. Remember, results won’t magically appear overnight. But if you stay committed and dedicated, you’ll be rewarded with a great physique and peak fitness levels.

So, stick to the plan, put in the effort, and enjoy the journey to a healthier and stronger you!