Kit Connor’s Workout Routine and Diet Plan

Kit Sebastian Connor popularly known as Kit Connor is a British actor. He started his acting career when he was just 8 years old. He landed minor roles in projects like Chicken in Sky One, An Adventure in Space and Time, Get Santa, and a few more.

In 2019, he starred in Rocketman where he played a young Elton John. He gained massive popularity after playing the role of Nick Nelson in the 2022 Netflix series Heartstopper.

Here in this post, we will be discussing Kit Connor’s workout routine and diet plan. Even though he has never revealed about them exclusively, we have gathered info about them based on his interviews.

Let’s get started.

Kit Connor's Workout Routine and Diet Plan

Kit Connor’s Workout Routine

Resistance training and cardio happen to be the prime elements of Kit Connor’s workout routine. They collectively contribute towards fetching his body lean muscle gains.

Kit tends to religiously follow his workout program. So no matter how busy his daily schedule is, he makes it a point to take out some time to train his body.

Kit hits the gym 6 days a week. His training program requires him to train each of his muscle groups twice a week.

For the first 5 days of the week, he trains 2-3 muscles in each of his training sessions. However, on the 6th day, he goes through a full-body workout routine.

Now, let’s get to know what all exercises Kit relying on to develop his physique:-

Kit Connor's Workout Routine

Monday- Chest, Shoulders, and Triceps

  • Incline bench press- 3 sets of 8-12 reps
  • Decline bench press- 3 sets of 10-12 reps
  • Pec deck flys- 3 sets of 12 reps
  • Dumbbell overhead press- 3 sets of 8-12 reps
  • Front/side delt raises- 3 sets of 12 reps
  • French press- 3 sets of 10-12 reps
  • Dumbbell kickbacks- 3 sets of 12 reps

Tuesday- Back, Biceps, and Traps

  • Deadlifts- 3 sets of 8-10 reps
  • Lat pulldowns- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 10-12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 12 reps
  • Barbell shrugs- 3 sets of 10-12 reps
  • Cable Shrugs- 3 sets of 10-12 reps

Wednesday- Legs and Glutes

  • Barbell back squats- 3 sets of 8-10 reps
  • Dumbbell lunges- 3 sets of 10-12 reps
  • Leg press- 3 sets of 10-12 reps
  • Lying leg curls- 4 sets of 10-12 reps
  • Leg extensions- 3 sets of 12 reps
  • Cable pull-through- 4 sets of 10-12 reps
  • Calf raises- 3 sets of 12-15 reps

Thursday- Core

  • Spot jogging- 1 minute
  • Jump rope- 2 minutes
  • Push-ups- 2 sets of 15 reps
  • Medicine ball side toss- 2 sets of 10 reps (on each side)
  • Plank to push-up- 45 seconds
  • Side planks- 30 seconds
  • Glute bridges- 4 sets of 10-12 reps
  • Single leg bridges- 2 sets of 20 reps

Friday- Cardio

  • Spot jogging- 1 minute
  • Burpees- 15-20 reps
  • Box jumps- 20-30 reps
  • High knees- 30 reps
  • Leg lifts- 30 reps
  • Alternating leg kicks- 25-30 reps
  • Bicycle crunches- 30 reps
  • Reverse crunches- 25-30 reps
  • Mountain climbers- 30 reps
  • Burpees- 15-20 reps

Saturday- Full Body

  • Barbell back squats- 3 sets of 5-8 reps
  • Barbell bench press- 3 sets of 5-8 reps
  • Overhead shoulder press- 3 sets of 8-10 reps
  • Barbell rows- 3 sets of 6-8 reps
  • Dumbbell curls- 3 sets of 10-12 reps
  • Rope tricep pushdowns- 3 sets of 10-12 reps
  • Seated calf raises- 3 sets of 12-15 reps
  • Pushups- 2 sets of AMRAP
  • Pullups- 2 sets of AMRAP

Sunday- Rest

The above-mentioned workout routine follows a high-volume training protocol. You can modify its volume based on your fitness goals and training experience.

Changing It Up

Kit has been pretty regular with his workouts. But it doesn’t mean he sticks to the same workout routine week after week. He often changes it up to give his body a different kind of stimulus which promotes growth.

Kit Connor’s workout routine also gets changed in accordance with the kind of role he is playing. If he is required to look big and muscular, he primarily focuses on progressive overload.

On the contrary, when he is required to look more lean and defined, he ups the number of his sets and reps. He also uses light-moderate weights to serve that purpose.

Rest Days

On his rest days, Kit indulges in some form of low-intensity physical activity. Walking happens to be his favorite. He also likes playing a game of football with his friends in the neighborhood.

Staying active happens to be the fitness mantra of Kit. Talking about its importance, he says,

“I think that going out and being active is a really wonderful thing, and I find it really fun, relaxing, and therapeutic.”

Doing all that stuff provides his body with periods of active recovery. This in turn boosts his exercise performance and overall muscle growth.

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Kit Connor’s Diet Plan

Kit Connor's Diet Plan

Right from the time Kit started his fitness journey, he also got pretty conscious about his eating choices. At present, Kit Connor’s diet plan is all about eating as healthy as possible.

But at the same time, Kit doesn’t believe in depriving his body of his favorite food items. He consumes them but ensures to do so in moderation.

Some of Kit’s favorite dishes include veggie salad and grilled tuna. The best thing about them is that they are loaded with vital nutrients. And by consuming them, Kit is rest assured that his body’s nutritional requirements are properly fulfilled.

Kit Connor’s meal plan for the day consists of 5 meals. Let’s get to know what all food items must be there in each of them:-

Meal 1- Breakfast

  • Multigrain toast
  • Fruit juice

Meal 2- Mid-morning Snack

  • Almonds
  • Protein shake

Meal 3- Lunch

  • Rice
  • Grilled tuna

Meal 4- Evening Snack

  • Fresh fruits
  • Protein bar

Meal 5- Dinner

  • Veggie salad
  • Fish and chips

Fluid Intake

Kit always makes it a point to keep his fluid intake on point. For that reason, he drinks plenty of water throughout the day. Doing so keeps his body well-hydrated.

Kit also likes to relish fresh fruit juices. Fruit juices are a great source of natural sugars and vitamins. And consuming them also contributes to boosting digestion and strengthening one’s immunity.

Kit Connor’s Supplements

Apart from eating a bunch of nutritious whole food items, Kit must also be incorporating a few supplements into his nutrition plan to fuel his gains. By doing so, he would be rest assured that his body doesn’t fall short of any vital nutrients.

Kit Connor’s supplements stack includes the following:-

  • Whey protein powder
  • Vitamin C
  • Multivitamins

Kit consumes 1-2 whey protein shakes a day to fuel his body with fast-digesting proteins which promote muscle recovery and growth. Vitamin C supplement boost immunity levels.

A multivitamin supplement will fetch body with much needed vitamins and minerals.

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Wrapping Up

Even though Kit is just 18 years old, he has achieved a lot. Be it his successful acting career or his inspiring physical transformation, he knows how to put in the hard work to excel.

And if you too are ready to put in the hard work, you too can take your fitness levels to newer heights. All you need to do is to follow a well-structured training program and nutrition plan. Being consistent with following it will fetch you the kind of gains you are looking for.