Cole Sprouse’s Workout Routine and Diet Plan

Cole Sprouse is a well-known American actor. Most of us know him for playing the role of Cody Martin in Disney’s The Suite Life of Zack and Cody. His performance in Riverdale was also admired a lot by his fans and followers around the world.

In the year 2007, Cole was on the list of the wealthiest children alive. Further, in 2011 his name marked its presence in the list of highest-paid teenage actors.

Presently, Cole is admired a lot for his aesthetically-developed physique. So let’s find out what keeps him in great shape.

Cole Sprouse's Workout Routine and Diet Plan
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Cole Sprouse’s Workout Principles

Cole has always been pretty passionate about keeping his body fit. And for that reason, he loves to hit the gym to sweat it out.

Cole usually trains with his friends and doing so gives him the added motivation that he requires to go through his intense training sessions. He has often been spotted with his training buddy KJ Apa in the gym.

So what goes into Cole Sprouse’s workout routine that gives him such a fantastic-looking physique? Let’s get to know more about it in the next session.

Cole Sprouse’s Workout Routine

Standing tall at 6 feet, Cole weighs around 70 kg and sports a lean body. Cole went through his first physical transformation to portray his character in Five Feet Apart. He went on to lose around 25 pounds for that.

Cole Sprouse’s workout routine primarily consists of weight training and cardio. This hybrid training gives him a physique that exudes strength, aesthetics, and a phenomenal level of cardiovascular endurance.

Usually, Cole hits the gym three days a week, thereby hitting each muscle group just once a week. In each of his training sessions, he hits 2-3 muscle groups.

Now let’s find out what Cole Sprouse’s workout routine for the week looks like:-

Cole Sprouse's Workout Routine

Day 1- Chest and Triceps


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Barbell bench press- 5 sets of 10, 8, 5, 3, 1 reps
  • Incline dumbbell bench press- 3 sets of 10-12 reps
  • Incline dumbbell flyes- 3 sets of 10-12 reps
  • Cable crossovers- 3 sets of 12 reps
  • Parallel bar dips- 3 sets of AMRAP
  • Tricep pushdowns- 3 sets of 10 reps
  • Dumbbell kickbacks- 3 sets of 12 reps

Day two- Back and Biceps


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Deadlifts- 5 sets of 10, 8, 5, 3, 3 reps
  • Wide-grip chins- 3 sets of AMRAP
  • V-bar lat pulldowns- 3 sets of 12 reps
  • Seated cable rows- 3 sets of 12-15 reps
  • Dumbbell curls- 3 sets of 12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

Day three- Legs and shoulders


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Barbell back squats- 5 sets of 10, 8, 5, 3, 3 reps
  • Lying leg curls/Leg extension- 3 sets of 12-15 reps
  • Leg press- 3 sets of 10-12 reps
  • Standing calf raises- 3 sets of 15 reps
  • Standing overhead press- 5 sets of 10, 8, 5, 3, 3 reps
  • Arnold press- 3 sets of 10-12 reps
  • Dumbbell shrugs- 3 sets of 12-15 reps

HIIT training

When Cole is required to look lean, he relies on performing HIIT style-oriented cardio. The high-intensity nature of it enables him to lose excess amounts of fat from his frame efficiently. It also works towards keeping his cardiovascular endurance in check.

Changing training program as per roles

Cole keeps on changing his training program in accordance with the kind of role he is playing. He even claimed once,

“If we have a prospect of a shirtless scene coming up, I usually go a little harder in the four weeks prior.”

This approach also gives his physique the kind of stimulus that it requires for growth.

Warm-up and cool down

Before getting started with his workout sessions, Cole always makes it a point to adequately warm up his muscles beforehand. Similarly, while wrapping up his workout session for the day he relaxes his muscles by stretching them out which serves as a cool-down routine for him.

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Cole Sprouse’s Diet Plan

Cole Sprouse’s diet plan also has a prominent role to play in maintaining his lean and mean physique. Even though he doesn’t stick to an extremely strict diet plan, he ensures to eat healthy no matter what.

By looking at Cole’s lean physique it might be tough for you to believe that he is a big foodie. But even then Cole prefers feasting on food items that are loaded with essential nutrients rather than consuming bad and empty calories.

Cole Sprouse’s meal plan consists of 3 major meals in a day. Let’s have a detailed overview of them:-

Meal 1- Breakfast

  • Yogurt with granola

Meal 2- Lunch

  • Pasta

Meal 3- Dinner

  • Green salad
  • Chicken breast
  • Potatoes


Cole prefers to have snacks in between his major meals to avoid hunger pangs and fetch his body additional calories and nutrients. For that purpose, he prefers eating fresh fruits and vegetables, nuts, dry fruits, protein shakes, etc.

80/20 rule

Undoubtedly, clean eating happens to be the foundation stone of Cole’s nutrition plan. But at times he loves to enjoy some burgers and pizzas with his buddies as well.

When it comes to feeding his body, Cole follows the 80/20 rule which means that 80% of the time he eats healthily and for the remaining 20%, he likes to satisfy his taste buds by eating whatever he likes.

But in both cases, he stays away from binging on food items that fall in the category of junk or are loaded with refined sugar as well as artificial and chemical additives.

Cole Sprouse’s Supplements

Cole has always been very aware of the fact that to maintain a perfect physique, he will have to stick to a perfect nutrition plan as well. For that reason, Cole includes a few supplements in it.

Cole Sprouse’s supplements stack includes the following:-

  • Whey protein
  • Multivitamins

Cole likes to have a whey protein shake post his workout sessions to fuel his muscles with essential amino acids that promote muscle recovery and growth. Consuming a multivitamin supplement on the other hand fetches his body certain micronutrients and also contributes towards making up for his nutritional deficiencies.

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Wrapping Up

So this was all about Cole Sprouse’s workout routine and diet plan. And if you too want to build an aesthetic body like him, you must give them a shot.

Cole’s fitness regime is quite simple in nature. However, to get the most out of it you will have to stay consistent with following it. That way you will not only be able to sport a great physique but it will also elevate the levels of your overall well-being.