Emma Stone’s Workout Routine and Diet Plan

Emma Stone is one of the most beautiful faces in Hollywood. And her acting prowess never fails to blow the minds of her fans away. We all have seen her in movies like The Amazing Spider-Man, Battle of the Sexes, Easy A, Crazy Stupid Love, and La La Land.

Emma’s gorgeous body also adds up to her charismatic persona. And to maintain such a beautifully-developed body she sticks to a well-structured fitness regime. If you want to know about it, then stay with us.

Here in this post, we will give you a detailed insight into Emma Stone’s workout routine and diet plan. Let’s get started.

Emma Stone's Workout Routine and Diet Plan
Kathclick / Bigstockphoto.com

Emma Stone’s Workout Principles

Emma Stone’s gorgeous body can give anyone some serious fitness goals.

Emma Stone’s workout plan usually focuses on training different aspects of her body. Hence, it’s not just confined to lifting weights and performing cardio. It also incorporates certain other fitness activities and training styles that keep her overall fitness levels at peak.

Emma Stone’s Workout Routine

Emma has naturally been blessed with a lean body type. Hence, her training sessions are primarily focused on keeping her body fit, agile and athletic. Emma Stone’s workout routine is usually a combination of resistance training and cardio.

Now, let’s throw some light on each of the training styles she incorporates into her workout routine:-

Emma Stone's Workout
Kathclick / Bigstockphoto.com

Resistance training

When Emma was prepping for Battle of the Sexes, she was required to look a bit muscular. To serve that purpose, she incorporated the following resistance training exercises into her workout routine:-

  • Pull-ups
  • Weighted push-ups
  • Sled pushes/pulls
  • Sumo style deadlifts
  • Sumo style squats
  • Front squats
  • Hip thrusts
  • Bulgarian split squats
  • Weighted carries
  • Hip thrusts
  • Medicine ball slams

Some of the above-mentioned exercises still find a place in Emma’s training program. They enable her to keep herself fit and strong.

Emma’s weekly workout routine for the week looks like the following:-

Emma Stone's Workout Routine

Monday- Chest and Triceps


  • Stretching
  • Jogging (5–15 minutes)
  • Pull Ups- 3 sets of 7-10 reps
  • Squats- 3 sets of 10 reps
  • Pushups- 3 sets of 10 reps


  • Dumbbell bench press- 3 sets of 10 reps
  • Incline barbell benchl press- 3 sets of 10 reps
  • Dumbbell flys/pec deck flies- 3 sets of 10 reps
  • Standing ez bar tricep extension- 3 sets of 10 reps
  • Tricep pushdowns- 3 sets of 10 reps

Tuesday and Thursday- Activity day

It includes physical activities like hiking, cardio, pilates, yoga or playing any sport.

Wednesday- Legs and shoulders


  • Stretching
  • Jogging (5–15 minutes)
  • Pull Ups- 3 sets of 7-10 reps
  • Squats- 3 sets of 10 reps
  • Pushups- 3 sets of 10 reps


  • Barbell back squats- 3 sets of 10 reps
  • Standing overhead press- 3 sets of 10 reps
  • Weighted step ups- 3 sets of 15-20 reps
  • Lateral raises- 3 sets of 10 reps
  • Leg press- 3 sets of 10 reps
  • Front raises- 3 sets of 10 reps

Friday- Back and biceps


  • Stretching
  • Jogging (5–15 minutes)
  • Pull Ups- 3 sets of 7-10 reps
  • Squats- 3 sets of 10 reps
  • Pushups- 3 sets of 10 reps


  • Deadlift- 5 sets of 5-8 reps
  • Bicep curls- 3 sets of 10 reps
  • Lat pulldowns- 3 sets of 10 reps
  • Preacher curls- 3 sets of 10 reps
  • Dumbbell rows- 3 sets of 10 reps
  • Cable curls- 3 sets of 10 reps

Saturday & Sunday- Rest


Emma performs cardio to maintain the leanness in her physique. It also boosts her cardiovascular endurance.. For her cardio sessions, Emma relies on the following exercises:-

  • Walking/running outdoors
  • Versaclimber

Emma seldom skips her cardio sessions. This is because it doesn’t necessarily require her to hit the gym.

Rock climbing

You may find it hard to believe but rock climbing is one of Emma’s favorite exercises. It has contributed significantly to giving her a slender body.

Emma practices rock climbing on the indoor rock climbing wall at Chelsea Piers, New York. It has both easier and tough rock climbing setups.

Performing rock climbing not only works on one’s cardiovascular endurance but also has a profound impact on improving one’s strength levels. This is because its execution uses different muscle groups such as forearms, biceps, back, traps, calves, and definitely the core. It also requires one to have a decent amount of mobility, flexibility, and body balance.

Pilates and Yoga

Pilates-style workouts have become a new favorite of numerous Hollywood celebrities. And Emma is no different in this regard. She performs pilates to tone up the muscles of her slender body which gives it a sexy and aesthetic appearance.

She was once training under LA-based pilates instructor Mari Winsor. Mari says that the following three exercises were an important part of Emma’s pilates sessions:-

  • The hundred
  • Single-leg stretches
  • Crisscross

At times Emma also likes to perform yoga as a part of her exercise routine. Doing so works on enhancing her overall flexibility along with lowering her stress levels.

Stretch it out

Emma ensures to stretch out her muscles well both before and after her training sessions. This not only relaxes them but also keeps them flexible.

Relaxed and flexible muscles significantly minimize the occurrence of injuries that arise out of muscle stiffening. And that is why stretching has always been a crucial part of Emma’s training sessions.

Recovery matters

Undoubtedly, Emma trains like a freak. But at the same time, she also makes it a point to allow her body to recover well from her workouts. To serve that purpose, Emma prefers to have rest days on weekends.

On her rest days, she doesn’t go to the gym to give her body the much-needed break. Nevertheless, at times she does perform some low-intensity physical activities (like walking) on her rest days.

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Emma Stone’s Diet Plan

Emma Stone's Diet Plan
Starfrenzy / Bigstockphoto.com

Getting a body like that of Emma Stone isn’t just confined to going to the gym and training intensely. One’s diet plan also plays a crucial role in that.

Emma Stone’s diet plan is basically concerned with eating as healthy as possible. And her good eating habits get exhibited through her well-developed body.

Emma Stone’s diet plan has a major share of protein and a moderate share of fats. Her carb intake is quite variable which keeps on changing in accordance with the role she is playing.

  • Emma’s diet chart consists of fresh fruits and vegetables, whole grains, organic and natural food items, and sources of lean proteins. She also consumes adequate amounts of water every day to keep herself hydrated.

Coffee happens to be Emma’s favorite beverage which keeps her energetic. When Emma was required to put on weight, she also relied on having mass gainer shakes.

No fad diets

Emma has always stayed away from relying on fad diets. She believes that there is no point in depriving oneself of eating certain food items.

Hence, she just sticks to a simple yet nutritious diet plan and trains intensely to maintain her gorgeous body. And this approach has always worked in her favor.

Switching up diet plans

Emma switches up her diet plan in accordance with the role she is playing. For instance, in order to bulk up for Battle of the Sexes, she upped her caloric intake to 3000 calories a day. She ate like a horse but made sure to eat clean.

On the contrary, while prepping up for La La Land, she restricted her carb intake and kept her sweet consumption to a bare minimum. This enabled her to get a lean and toned physique just like that of a professional dancer.

Cheat meals

Emma has always been pretty disciplined with sticking to her diet plan. So, as a way to reward herself, at times she likes to indulge in eating anything of her choice.

However, she doesn’t consume food items that are excessively processed or have chemical ingredients or artificial additives in them.

Emma Stone’s Supplements

In order to maintain her beautiful physique and elite fitness levels, Emma has to ensure that her nutrition plan doesn’t fall short of any nutrients. And to get that done she incorporates a few supplements into it.

Emma Stone’s supplements stack includes the following:-

  • Whey protein
  • Ashwagandha
  • UDO’s oil

Emma resorted to consuming whey protein shakes when she was required to bulk up. She still consumes them to increase her overall protein intake which keeps her muscles in an anabolic state.

Emma also consumes ashwagandha which helps in reducing anxiety levels and lowering blood sugar levels. It also has positive effects on muscle strength.

Last but not least, Emma supplements her nutrition plan with UDO’s oil which assists in countering inflammation, facilitating the repairing of damaged cells, and flushing out toxins from the body.

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The Bottom Line

Emma Stone’s workout routine and diet plan would have surely motivated you to discover your fittest version. So without further ado, try it on yourself but before doing so make certain modifications to it based on your training experience.

Getting a body exactly like that of Emma Stone might be a bit challenging for you. But we are sure that the info mentioned in this will surely get you a physique that you will be immensely proud of.