Jamie Dornan’s Workout Routine and Diet Plan

The character of Christian Grey played by Jamie Dornan in ‘Fifty Shades of Grey’ was indeed a memorable one. Men wanted to look like him whereas women wanted to date a guy like him.

Jamie Dornan had to build an impressive persona to play that character. And his well-developed physique contributed significantly to serving that purpose well.

Stay with us as we let you know in detail about Jamie Dornan’s workout routine and diet plan. Let’s get started.

Jamie Dornan's Workout Routine and Diet Plan
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Jamie Dornan’s Workout Principles

Jamie Dornan’s workout plan for Fifty Shades of Grey was primarily focused on giving his body a lean and muscular look. Getting monstrous muscle size was never the plan and hence he resorted to training with light-moderate weights.

Exercises like weighted pull-ups, incline bench presses, lateral raises, etc. were the basic part of his workout routine. He also performed Bulgarian split squats, air squats, and deadlifts to work on his lower body muscles.

Jamie Dornan’s Workout Routine

Dornan’s character in Fifty Shades of Grey required him to put on lean muscle mass on his frame. He had to look muscular and aesthetic.

For that reason, he relied on a workout routine that wasn’t necessarily long but quite intense in nature. Along with incorporating good old-school bodybuilding-oriented exercises, it also had exercises like sled pushes, ring push-ups, and battle ropes that took the intensity of Jamie Dornan’s training program to newer heights.

Jamie Dornan’s workout routine for the week consists of 5 training sessions, one for each day. Usually, he treats his weekends as rest days.

Let’s find out more about Jamie Dornan’s workout routine:-

Jamie Dornan's Workout Routine


  • Deadlift- 4 sets of 10, 8, 5, 3 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Hanging leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Tuesday- Cardio or Sports for 60 minutes


  • Barbell bench press- 4 sets of 10, 8, 5, and 3 reps
  • Standing barbell shoulder press – 4 sets of 10, 8, 5, 3 reps
  • Chin-ups- 3 sets of 10-12 reps
  • Bench dips- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Lying leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Thursday- Cardio or Sports for 60 minutes


  • Barbell squats- 4 sets of 10, 8, 5, 3 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Lying leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Saturday and Sunday- Rest


To give a lean and athletic appearance to his physique, Jamie also has to keep his overall body fat percentage low. And for that purpose, he relies on performing cardio.

But his cardio routine doesn’t just include countless minutes spent running/walking on the treadmill. He also likes to indulge in playing numerous outdoor sports such as golf, skiing, rugby, etc. Doing so not only enables him to burn off excess fat from his frame but also keeps his body immensely agile and athletic.

Keep it simple

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When it comes to working out, Jamie has never been one of those people who need a well-equipped gym setup to execute their workouts. Instead, he loves to keep his workouts simple and effective.

For instance, whenever he gets time in between his shoots on movie sets, he resorts to performing bodyweight exercises like pushups and crunches for as many reps as possible. He even starts his mornings by performing 50 pushups. So all in all he hits hundreds of pushups in a day.

Talking about following a simplistic approach towards staying fit, he had even claimed once:-

“It really is just all about press-ups every day.”

Love for sports

Right from his school days, Jamie has been a big sports fanatic. And he continues to play various sports for both physical and mental recreation.

He also likes to go swimming which not only works on improving his cardiovascular endurance but also has profound effects on keeping his joints healthy.

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Jamie Dornan’s Diet Plan

Jamie Dornan's Diet Plan
Featureflash / Dreamstime.com

Jamie is indeed a blessed soul when it comes to his genetics. He has a pretty fast metabolism and owing to this reason he doesn’t have to be overly cautious about what he is feeding his body.

Gaining weight has always been a challenging task for Jamie. So even when he feasts on junk foods (which he doesn’t do too often), it doesn’t get him out of shape.

For playing the character of Christian Grey, Jamie’s trainer had structured his diet plan in a manner that made him eat plenty of vegetables and meat. His intake of simple carbs was restricted to post-workout meals only.

Jamie Dornan’s diet plan has medium-high amounts of proteins and moderate amounts of carbs and fats. It is focused on facilitating lean muscle gains along with fetching his body with adequate energy.

Jamie Dornan’s meal plan consists of 4-5 meals. Let’s have a look at the food items that he consumes in each of them:-

Meal 1- Breakfast

  • Coffee
  • Eggs
  • Oatmeal
  • Protein shake

Meal 2- Lunch

  • Fruit juice
  • Sushi

Meal 3- Post-workout

  • Salad
  • Tea
  • Steak

Meal 4- Dinner

  • Potatoes
  • Steak
  • Dessert (such as a cheesecake)

Jamie also makes it a point to drink plenty of water throughout the day to keep his body adequately hydrated.

Not skipping meals

Jamie has always been pretty disciplined with his eating habits. So no matter how busy his schedule is, he never skips his meals.

Doing so keeps his body in an anabolic condition by fetching it all the essential nutrients that it requires for recovery and growth.

On junk foods

Jamie doesn’t shy away from having junk food items once in a while. But he ensures to consume them in moderation.

He loves to feast on burgers, pizzas, cheesecakes, soft drinks, and even beer. But due to his fast metabolism, he doesn’t put on excessive amounts of unhealthy weight by consuming them.

Jamie Dornan’s Supplements

To fetch his body adequate amounts of essential nutrients, Jamie also had to include certain supplements in his diet plan.

Jamie Dornan’s supplements stack included the following:-

  • Mass gainer
  • Whey protein
  • BCAAs
  • Creatine
  • Glutamine
  • Multivitamins
  • Biotin
  • Magnesium

The above-mentioned supplements respectively contribute towards upping his everyday caloric intake, boosting muscle growth, avoiding muscle catabolism, enhancing athletic performance, facilitating muscle recovery, keeping hair health in check, and promoting sound sleep.

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Wrapping Up

Now that you know so much about Jamie Dornan’s workout routine and diet plan, wouldn’t that be great if you too follow his fitness regime to get in great shape? Certainly, it would be.

So without further ado, structure your exercise routine and nutrition plan based on the info mentioned in this post. We are sure that sticking to it will not only get you a great physique but will also elevate the levels of your overall physical and mental well-being.