Luke Evans is a popular Welsh actor. We have seen him in movies like ‘The Hobbit’, ‘The Raven’, ‘Fast and Furious 6’, ‘Immortals’, ‘The Three Musketeers’, ‘The Raven’ and many others.
But it’s not just his acting skills that leave a lasting impression on his fans. His aesthetic body is also something that most of his fans desire to have.
And if you too are one of them, then stay with us as we give you a detailed insight into Luke Evans’ workout routine and diet plan through this post.
Let’s get started.
Luke Evans’ Workout Principles
Luke stands 6 feet tall and weighs around 174 pounds. His training program has always been targeted toward facilitating lean muscle gains. And this is what enhances the overall aesthetics of his body.
Luke Evans’ workout plan changes on the basis of the kind of role he is playing. He also has a tendency to switch it up which saves it from getting boring.
Now let’s get to know more about Luke’s exercise routine in the next section.
Luke Evans’ Workout Routine
One of the most unique things about Luke Evans’ workout routine is that it is quite basic in nature. It doesn’t include exercises that need a variety of modern machines for their execution.
His gym only has some free weights, cables, and a few machines on which he performs cardio. And Luke even claims that to stay in shape those training equipment are more than enough for him. Talking about his gym, he says,
“It’s just weights, mirrors, and a whole lot of space to do what we need to do.”
Luke Evans hits the gym 4 days a week. He hits each of his muscle groups just once a week. Let’s find out what does his weekly workout routine look like:-
Day 1- Back and Biceps
- Deadlifts- 4 sets of 8-10 reps
- Wide-grip pull-ups- 3 sets of AMRAP
- Lat pulldowns- 3 sets of 10-12 reps
- Barbell rows- 3 sets of 10-12 reps
- Dumbbell rows- 3 sets of 10-12 reps
- EZ-bar curls- 3 sets of 12 reps
- Preacher curls- 4 sets of 8-10 reps
- Dumbbell curls- 3 sets of 8-12 reps
Day 2- Legs and Core
- Barbell back squats- 4 sets of 8-10 reps
- Weighted lunges- 3 sets of 12 reps
- Weighted step-ups- 3 sets of 10-12 reps
- Leg press- 4 sets of 10-12 reps
- Sit-ups- 3 sets of 12-15 reps
- Lying leg raises- 3 sets of 12-15 reps
- Russian twists- 3 sets of 12-15 reps
Day 3- Chest and Triceps
- Barbell bench press- 4 sets of 8-10 reps
- Incline bench press- 3 sets of 10-12 reps
- Dumbbell bench press- 3 sets of 12 reps
- Parallel bar dips- 3 sets of AMRAP
- Dumbbell flys- 3 sets of 10-12 reps
- French press- 4 sets of 10-12 reps
- Tricep pushdowns- 3 sets of 10-12 reps
- Tricep kickbacks- 3 sets of 12 reps
Day 4- Shoulders and Core
- Military press- 4 sets of 8-10 reps
- Arnold press- 3 sets of 10-12 reps
- Front raises- 3 sets of 12 reps
- Barbell shrugs- 4 sets of 10-12 reps
- Inverted pushups- 3 sets of 10-12 reps
- Sit-ups- 3 sets of 12-15 reps
- Crunches- 3 sets of 12-15 reps
- Mountain climbers- 3 sets of 10 reps
To make his action sequences appear as realistic as possible, Luke also incorporates functional training into his workout program. It involves performing exercises like jumping, horse riding, running, and fighting/sparring.
Those exercises work on enhancing his cardiovascular endurance along with giving his body a lean and shredded look.
Luke is a big fan of performing supersets on certain exercises. Doing so increases the intensity of his workout sessions on one hand and gives his body an amazing workout in a relatively short period of time.
Luke’s supersets either include exercises of antagonist muscle groups or one particular muscle group.
Working On Flexibility
When it comes to performing some intense action sequences, only having muscle size is not enough. One also needs to have a decent level of flexibility.
To ensure that the flexibility aspect of his body is taken good care of, Luke performs certain drills that keep his body flexible and athletic. Having a flexible body also enables him to stay away from any kind of injuries that often arise out of muscle stiffness.
Luke Evans’ Diet Plan
The lean and muscular body of Luke Evans is a clear indicator of his healthy eating habits. He eats nutritious food almost all the time which not only keeps his body in great shape but also has a significant positive impact on his general health.
When it comes to building a certain kind of body for a particular role, he relies on a well-structured diet plan to get that job done. He follows it with great discipline and seldom cheats in the process of transforming his body.
Luke Evans’ diet plan is loaded with healthy and nutritious food items. Some of them include eggs, vegetables, fruits, lentils, leafy greens, chicken, sources of complex carbs, and many more. He also makes it a point to drink plenty of water throughout the day to keep his body adequately hydrated.
Luke eats 3 major meals in a day. Let’s find out what all food items are there in Luke Evans’ meal plan for the day:-
Meal 1- Breakfast
- 3 eggs
- Fresh juice
- Green salad
Meal 2- Lunch
- Beef with quinoa/lentils
Meal 3- Dinner
- Sweet potato
- Chicken breast
- Fresh juice
Love For Veggie Juice
One of Luke’s favorite beverages is green juice. He likes to have it multiple times a day. Green juice fetches his body with decent amounts of vitamins which keeps his overall health on point. Drinking it in between his major meals also saves him from eating any unhealthy food item(s) to counter his hunger.
Foods To Avoid
Having a lean and muscular body isn’t an easy job. One has to make certain sacrifices to attain it. And Luke is no different in this regard.
There are certain food items that have no place in Luke’s diet chart. Those include empty-calorie foods, refined carbs, hydrogenated fats, pasta, creams, chemical additives, artificial ingredients, sauces, bread, and alcohol.
So if you too want to have a body like Luke, be ready to make such sacrifices.
Luke Evans’ Supplements
Luke has never relied overly on the use of supplements. He uses them just to make his nutrition plan more complete and wholesome. And owing to this reason he just relies on two supplements.
Luke Evans’ supplements stack includes the following:-
- Whey protein
Intense workout sessions subject the muscles to a decent amount of damage. Fueling them with amino acids assists in their recuperation which further translates into more muscular growth. Whey protein powder is one of the best sources of protein to serve that purpose.
Luke also likes to have a multivitamin supplement to fetch his body vital micronutrients. It also helps in making up for his nutritional deficiencies that at times arise out of his hectic schedule(s).
So that was all about Luke Evans’ workout routine and diet plan. And we are sure that you must have been impressed by them just the way you get impressed by his movie roles.
You too can get in amazing shape by following such a kind of fitness regime. Just take the info mentioned in this post and make slight modifications to it so that it caters to your fitness goals and training experience.
Also, make sure to follow it with consistency. As that will help you tremendously to get the most out of your fitness regime.