Tom Ellis’ Workout Routine and Diet Plan

If you are about to read this post, we can be pretty sure that you must have watched the famous series Lucifer and have been impressed by Tom Ellis’ phenomenal physique. Well, there is not even a single person who doesn’t seem to be impressed by Tom’s mesmerizing persona. Women drool over him and men want to look like him.

So wouldn’t you like to find out how Tom went on building up a physique that made him one of the most desirable men on the planet? Certainly, you would.

Stay with us as we give you a descriptive overview of Tom Ellis’ workout routine and diet plan through this post. Let’s get started.

Tom Ellis' Workout Routine and Diet Plan
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Tom Ellis’ Workout Principles

Tom Ellis is 6 feet 3 inches tall and naturally has a lean and slender body. But to play the role of Lucifer, Tom was required to look nothing less than a Greek God. Hence, he went on to build a body like one and simply amazed his fanbase with his adonis-like physique.

Tom Ellis’s workout plan focuses on building up his lean muscle mass that gives his body an aesthetic appearance. Talking about his cardio routine, he usually prefers to go with HIIT over conventional cardio.

Tom Ellis’ Workout Routine

Tom Ellis’s workout routine incorporates numerous compound movements that fetch him strength gains along with giving his body a muscular appearance. To play the role of Lucifer, Tom had to gain around 20 pounds of muscle mass, and performing compound movements significantly assisted him in doing so.

Tom relied on isolation movements such as raises, extensions, and curls to bring out his delts, triceps, and biceps. Performing higher repetitions on isolation movements made his shoulders and arms look more defined.

To maintain his lean and muscular physique Tom ensures to train his body six days a week. Out of those six training sessions, four are targeted toward hitting his upper and lower body muscles alternately, and the remaining two incorporate HIIT to keep his body fat levels low.

Now let’s find out more about Tom Ellis’ workout routine and the exercises that he performs to stay in shape:-

Tom Ellis' Workout Routine



  • Treadmill- 15-20 minutes
  • Sprint/walk intervals (45 seconds/15 seconds)- 5 minutes


  • Pull-ups- 4 sets of 6-10 reps
  • Bench press- 4 sets of 8-10 reps
  • Barbell curls- 4 sets of 10-12 reps
  • Tricep pushdowns- 3 sets of 8-12 reps
  • Dumbbell overhead press supersetted with cable lateral raises- 4 sets of 8-12 reps
  • Hanging leg raises- 3 sets of 10-12 reps

Cool down

  • Stretching exercises- 10-15 minutes



  • Treadmill- 15-20 minutes
  • Sprint/walk intervals (45 seconds/15 seconds)- 5 minutes


  • Bulgarian split squats- 4 sets of 8-12 reps
  • Romanian deadlifts- 4 sets of 10-12 reps
  • Leg extensions- 3 sets of 12 reps
  • Standing calf raises- 4 sets of 12-15 reps
  • Crunches- 3 sets of 15 reps

Cool down

  • Stretching exercises- 10-15 minutes


In his HIIT routine, Tom performs each of the following exercises for 3 minutes:-

(45 seconds/15 seconds)-3 minutes

  • Kettlebell swings
  • Kettlebell squats to press
  • Jump squats
  • Squats
  • Box jump squats to burpees
  • Burpees to medicine ball throw
  • Lunges
  • Barbell snatch
  • Battle rope push-ups
  • Burpee pull-ups
  • Hanging leg raises with a medicine ball
  • Medicine ball crunches
  • Side-to-side leg raises to toe to the bar

Intensity techniques

In order to make his workout routine as effective as possible, Tom incorporates certain intensity techniques into it. From performing reverse pyramid training on big compound lifts to hitting Kino reps on isolation exercises, Tom ensures to train each of his muscle groups to their fullest potential.

Tom also performs rest-pause training to maximize his hypertrophy gains.

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Switching up

Tom knows the fact very well that to bring out his devilish physique relying on just a single exercise routine is not enough. Doing so makes the muscles get used to the same kind of stress which obstructs muscle growth.

To counter such a scenario, Tom keeps on switching his workout routine on a regular basis. This subjects his muscles to the kind of shock that facilitate both strength and size gains.

Tom Ellis’ Diet Plan

Tom Ellis' Diet Plan
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When Tom was finalized to play Lucifer, he was required to put on a decent amount of muscle mass. To serve that purpose he went on a caloric surplus. But days before he started shooting for the project, he minimized his carb intake which gave his body a lean and defined appearance.

Tom Ellis’ diet plan has the high amounts of proteins, moderate amounts of fats, and the least amount of carbs. The proportion of his macros enables him to maintain his muscular and lean physique year-round.

Tom’s most preferred sources of lean proteins include eggs and chicken breast. To further add up to his protein intake, he also likes having 2 protein shakes a day.

Tom’s fat intake comes from good sources of fats such as nuts and almonds. To fetch his body adequate amounts of carbs he prefers having brown rice and vegetables.

Tom Ellis’ meal plan consists of 4-5 meals. Let’s get to know what all food items are included in each of them:-

Meal 1- Breakfast

  • Omelet (made of 5 whole eggs, 5 egg whites, onions, mushrooms, and peppers)
  • Nuts

Meal 2- Mid-morning snack

  • Protein shake

Meal 3- Lunch

  • Chicken breast
  • Salad

Meal 4- Dinner

  • Brown rice
  • Beef

Tom also ensures to drink plenty of water throughout the day to keep his body hydrated.


When Tom gets hunger pangs in between his major meals, he relies on consuming fresh fruits, vegetables, and a handful of nuts as snacks.

Cheat meals

You may find it tough to believe but at times even Tom likes to enjoy his cheat meals. Occasionally he prefers having a beer.

But when it comes to building a lean and mean physique to portray a certain character, he eliminates any kind of cheat meals from his diet plan. Tom also stays away from consuming food items that have hydrogenated fats, refined carbs, artificial ingredients, and chemical additives in them.

Tom Ellis’s Supplements

Tom has always ensured that his diet plan must not lack any vital nutrients. To serve that purpose, he incorporates a few supplements into it.

Tom Ellis’ supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • Multivitamins

The above-mentioned supplements respectively contribute towards boosting muscle growth, promoting muscle recovery (especially during intense workouts), and fetching the body with certain micronutrients.

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Wrapping Up

So this was all about Tom Ellis’ workout routine and diet plan. If you too want to get in killer shape just like Tom, then structure your training program and nutrition plan based on the info mentioned in this post.

You can also take the assistance of an experienced coach to get that done.