Dacre Montgomery’s Workout Routine and Diet Plan

Dacre Montgomery has gained great fame and popularity after starring in Stranger Things. He played a really convincing negative role in the movie, and his performance showed just how talented he is as an actor.

He’s actually the actor who portrayed the Red Ranger in the 2017 Power Rangers reboot. People also really admired his impressive abs in that movie.

Dacre has always been really focused on maintaining his fitness and staying in shape. He relies on a well-structured fitness regime for that purpose.

So without further ado, let’s dive into Dacre Montgomery’s workout routine and diet plan.

Dacre Montgomery's Workout Routine and Diet Plan
Starfrenzy / Bigstockphoto.com

Dacre Montgomery’s Workout Routine

Dacre can’t be called a hardcore gym rat who just eats, sleeps, trains, and repeats. But at the same time, he trains as much as is needed by him to stay in shape.

Weight training happens to be a significant part of Dacre Montgomery’s workout routine. After all, that’s what gives his body a lean and muscular appearance.

Dacre’s resistance training routine doesn’t just incorporate the use of free weights for resistance. He also relies on performing resistance training exercises using resistance bands, cables as well as his bodyweight.

Similarly, his cardio routine isn’t just confined to running. He also likes to incorporate boxing into it. By incorporating these exercises into his routine, Dacre not only maintains excellent cardiovascular endurance and overall health, but he also keeps his body agile and athletic.

Dacre understands the importance of not taking his fitness levels for granted. To stay on top of his game, he dedicates six days a week to training. Each day, he focuses on a different training style, allowing him to work on various aspects of his physique.

Dacre Montgomery’s workout routine for the week looks like the following:-

Dacre Montgomery's Workout Routine

Monday- Resistance Band Training

  • Resistance band squats- 3 sets of 10-12 reps
  • Resistance band pull-ups- 3 sets of 10-12 reps
  • Resistance band pushups- 3 sets of 10-12 reps
  • Resistance band star jump- 3 sets of 10-12 reps
  • Resistance band planks- 3 sets of 20-25 seconds
  • Resistance band plank reach- 3 sets of 10-12 reps
  • Resistance band sit-ups- 3 sets of 25-30 reps
  • Resistance band platypus walk- 3 sets of 20 reps
  • Resistance crab walk- 3 sets of 20 reps
  • Resistance side-to-side squats- 3 sets of 20 reps

Tuesday- Yoga

There have been many studies that have highlighted the effectiveness of yoga in keeping the body healthy and fit. Maybe that’s why Dacre chooses to include yoga in his exercise routine.

His weekly yoga sessions last for around one hour. In it, he performs certain yoga poses which relax his muscles and makes his body flexible.

Yoga subjects the body to a low-intensity workout and targets to relax the mind as well.

Wednesday- Boxing

  • Battle rope or Jump rope
  • Shadowboxing
  • Footwork drills
  • Speed bag
  • Heavy bag work
  • Focus pads
  • Sparring

Thursday- Upper Body Weight Training

  • Lat pulldowns- 4 sets of 10-15 reps
  • Incline dumbbell press- 4 sets of 10-15 reps
  • Arnold press- 4 sets of 10-15 reps
  • Face pulls- 4 sets of 10-15 reps
  • Hammer curls- 4 sets of 10-15 reps
  • Tricep kickbacks- 4 sets of 10-15 reps

Friday- Cardio & Core


  • Treadmill


  • Sit-ups- 4 sets of 10-15 reps
  • Reverse crunches- 4 sets of 10-15 reps
  • V-ups- 4 sets of 10-15 reps
  • Bicycle crunches- 4 sets of 10-15 reps
  • Lying leg raises- 4 sets of 10-15 reps

Saturday- Legs & Core

  • Box jumps- 3 sets of 20 reps
  • Goblet squats or Hack squats- 4 sets of 10 reps
  • Jump squats- 3 sets of 15 reps
  • Dumbbell lunges- 3 sets of 15 reps on each leg
  • V-ups- 3 sets of 10-15 reps
  • Mountain climbers- 3 sets of 20-25 reps
  • Burpees- 3 sets of 10 reps

Sunday- Rest

Even on his rest days, Dacre doesn’t just lounge around on the couch all day. He believes in staying active and takes the opportunity to perform specific static and dynamic stretches to maintain flexibility and promote recovery.

Stretching enables him to relax his muscles well. It also keeps his body flexible and improves his overall mobility.

Training the Core

Dacre always ensures to train his core muscles adequately. He incorporates targeted abdominal exercises into his weekly workout routine, performing them twice a week. This helps him achieve a ripped and tight midsection while also enhancing his overall athleticism.

Don’t miss:

Tenoch Huerta’s Workout and Diet Plan
Christian Bale’s Workout Routine and Diet
Greg O’Gallagher Workout and Diet
Ezra Miller’s Workout and Diet Plan

Dacre Montgomery’s Diet Plan

Dacre Montgomery's Diet Plan
Kathclick / Bigstockphoto.com

Keeping the body healthy and fit isn’t just about hitting the gym. It also involves feeding the body well. Dacre is well aware of this fact and makes sure to provide his body with nutritious food to support his overall well-being..

Dacre Montgomery’s diet plan depends primarily on his training goal. While filming for Stranger Things, he was required to gain lean muscle mass. To do so, he increased his daily calorie intake but also ensured to eat clean.

For Power Rangers, he had to drop his weight. He did so by decreasing his caloric consumption. He also made sure to keep track of his daily nutritional intake.

Usually, Dacre Montgomery’s diet plan consists of sources of lean proteins and complex carbs. He eats little to no amount of fats.

Dacre also makes it a point to include ample amounts of fruits and vegetables in his diet.

Dacre Montogomery’s daily meal plan consists of 3 major meals. Let’s take a closer look at the food items that Dacre includes in his diet for each meal:

Meal 1- Breakfast

  • Egg whites
  • Whole grain bread
  • Steel cut oats
  • Coffee

Meal 2- Lunch

  • Brown rice
  • Fish or Grilled chicken breast
  • Fresh veggies

Meal 3- Dinner

  • Brown rice
  • Chicken or Steak
  • Salad

Staying Hydrated

Regardless of his training goal, Dacre prioritizes maintaining proper hydration for his body.

He achieves this by consistently drinking an ample amount of water and other fluids throughout the day. This practice helps him stay hydrated and supports his overall well-being.

Dacre Montgomery’s Supplements

Dacre has never been over-dependent on supplements. A major share of his daily nutritional intake comes from eating whole food items only. But we assume that he must be relying on a few supplements to transform his body for Stranger Things and Power Rangers.

Dacre Montgomery’s supplements stack might be including the following:-

  • Whey protein
  • Multivitamin

A whey protein supplement serves to be a great source of fast-digesting protein. It not only assists in recovering muscle fibers but also fetches the body with good calories.

For busy individuals, a multivitamin supplement can be beneficial in ensuring optimal nutrient intake, especially when time constraints make it challenging to have a well-rounded diet.

Multivitamins can help bridge potential nutritional gaps and provide essential vitamins and minerals necessary for overall health and vitality.

Don’t miss:

Stephen Lang’s Workout Routine and Diet
Paul Saladino’s Workout and Diet Plan
Gucci Mane’s Workout and Diet
4 Day Dumbbell Workout Plan

Final Thoughts

Dacre’s fitness regime is undoubtedly one of a kind. It has different training styles which prevent it from getting boring and monotonous. Well, that’s how he has been consistent with following his workout routine.

He also makes it a point to feed his body nutritionally. And that also contributes significantly towards keeping him in shape all the time.

You too can get as fit as Dacre by treating the info mentioned in this post as a reference point to structure your own fitness regime.