Kit Harington’s Workout Routine & Diet Plan

Remember the scene from Game of Thrones when Lady Melisandre revives John Snow? While the scene was one of the most thrilling moments in the series, it was also the moment we noticed Kit Harington’s godly physique. 

He had, and still has an excellent physique that inspires men to take up fitness seriously. But like in any other success story, it took years of dedication and hard work for Kit Harington to be in shape.

This young actor from the United Kingdom follows a very scientific yet not-so-complex workout program and diet.

Kit Harington’s workout plan is a combination of the best exercises that activate certain muscle groups with much better efficiency. In addition to hitting the gym regularly, the actor also engages in other sports like mountain climbing and of course, sword fighting and horse riding.

Speaking of what he eats, Kit Harington’s diet plan focuses on the perfect intake of macros and micro nutrients. He consumes a lot of protein and takes other nutrients in optimum amounts.

So, if you too are looking to have a lean physique with some quality muscle mass, you ought to draw inspiration from this English actor. 

Kit Harington's Workout Routine & Diet Plan
Image: G.L. /
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And to help you on your journey to a godly physique like Harington, further through this article, we will take you through a much more detailed look at how the actor trains and eats to stay in shape. So, read along! 

Kit Harington’s Workout Principles 

Unless you are clueless about Game of Thrones, it should be pretty much obvious to you that Kit Harington maintains a Slim physique, although not too slim!

To satisfy his physique goals as well as his busy schedule, Kit Harington trains in the gym twice a week. But when he starts his gym sessions, he would give his maximum. 

Overall, he follows the popular push-pull approach and also trains other body parts these days. The actor would train each of his muscle groups once a week, which is basically a two day workout split. 

In Kit Harington’s first workout session of the week, or on the push day, he trains his chest, shoulders, and triceps. In addition to these muscle groups, Harington will also train his abs.

In the second session, Kit Harington would go for pull exercises, wherein he trains his back and biceps; also training his legs.

Kit Harington’s Workout
Image: Starfrenzy /

Kit Harington’s Workout Routine

Kit Harington’s workout sessions are shorter in duration, but higher in intensity. He trains each muscle group once a week through one or two exercises, but with perfect form.

Given below is Kit Harington’s training routine that he usually follows: 

Day One: Push Day (Chest, Shoulders, and Triceps Along with Abs)

  • Inclined Bench Press: 3 sets x 6,8,10 reps
  • Military Press: 3 sets x 6,8,10 reps
  • Triceps Dips with Weight: 3 sets x 6,8,10 reps
  • Lateral Raises: 4 sets x 12,10,8,6 reps

Day Two: Pull Day (Back and Biceps) Along with Legs

  • Chin Ups: 3 sets x 6,8,10 reps
  • Weighted Squats: 3 sets x 6,8,10 reps
  • Machine Curls: 3 sets x 6,8,10 reps
  • Single Leg Romanian Deadlifts: 3 sets x 6-10 reps
  • Seated Cable Rows: 4 sets x 12,10,8,6 reps

You can observe from the above chart that while training a muscle group, Kit Harington mostly does just one kind of exercise instead of four or five. No matter what, such a workout plan has helped him stay in shape through the years. 

In addition to these workouts, Kit Harington also goes for outdoor exercises like mountain climbing. And not to ignore, the actor still does sword fighting and horse riding, which he learned for Game of Thrones. 

Bonus fact- Kit Harington did almost all his stunt scenes in Game of Thrones by himself!

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Kit Harington’s Diet Plan

Kit Harington’s Diet Plan
Image: cvanwagoner /

Kit Harington’s diet has an intense focus on protein. On an estimate, around 33% of what he eats is protein, which includes multiple servings of whey protein.

Usually, the actor would eat five meals a day, each designed for optimum nutrient intake. He would start off his day with eggs and salads for breakfast and eat four more meals before going to sleep.

Given below is Kit Harington’s meal plan that he follows unless he is into bulking: 


  • Salad
  • Whole Eggs


  • Protein Shake


  • Brown Rice
  • Meat
  • Herbs


  • Fruits
  • Protein Shake


  • Sweet Potatoes
  • Broccoli
  • Lean Meat

That is what Kit Harington’s diet chart looks like. Eating clean sources of carbs, fat, and protein along with other nutrients helps him greatly in maintaining a fit physique. 

But keep in mind that he may follow special diets when his movie characters demand so. Also, Kit has admitted that he often takes cheat meals. According to him, there is nothing wrong with satisfying the cravings as long as there is control. 

Kit Harington’s Supplements

As told earlier, Kit Harington takes whey protein at least twice a day to complete his protein-rich nutrition plan. Besides, the actor takes multiple supplements for overall nutritional fulfillment.

Given below are Kit Harington’s supplements that help him maintain a slim physique and to retain quality muscle mass without bulking up too much: 

  • Magnesium
  • Casein
  • Fish Oil
  • BCAA

Those supplements were determined through proper research and expert consultation. So, if you too are looking to take up supplements, you ought to first consult an expert, even if you dream exactly of Kit Harington’s physique.

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The Bottom Line

After completing Game of Thrones, Kit is now exploring newer opportunities in Hollywood through movies like Eternals. All along, this brilliant actor managed to maintain an excellent physique through a strict diet and workout routine.

Therefore, Kit Harington’s workout routine and diet are worth trying if you are looking to build an attractive physique like him. 

That being said, finding a proper diet or training plan is easier said than done! You need to follow them with dedication to see results!