Tyler Hoechlin’s Workout Routine and Diet Plan

Tyler Hoechlin is one such actor who has played some of the most iconic movie roles in his career. This man played the role of Joe Weider in his biopic named ‘Bigger’ and also portrayed Superman in the popular web series ‘Superman and Lois’.

Tyler’s fitness regime played a pivotal role in getting him in great shape for such iconic roles. He still sticks to it to maintain his lean and muscular body.

So let’s have a detailed overview of Tyler Hoechlin’s workout routine and diet plan.

Tyler Hoechlin's Workout Routine and Diet Plan
Kathclick / Bigstockphoto.com

Tyler Hoechlin’s Workout Principles

No matter whether Tyler is prepping up for a movie or not, he always prefers to stay in shape. And his workout routine contributes significantly towards it.

Tyler Hoechlin’s workout plan primarily consists of weight training, HIIT, and stretching. The combination of these training styles gives him a lean and muscular physique. And that’s what made him the perfect choice for portraying both Superman and Joe Weider on screen.

Tyler Hoechlin’s Workout Routine

When Tyler went on to build a muscular physique for playing the role of Superman, he indirectly motivated many others to take up a gym membership. After all, there was not even a single person who was not impressed by Tyler’s physical transformation.

To gain a decent amount of muscle mass, he incorporated the basic old-school strength training methodologies. He still relies on them to build and maintain his muscle mass.

When Tyler was training to play Superman, he didn’t want to sport a bulky physique. Hence, he chose to get lean first and then through progressive resistance weight training he put on muscle size on his frame.

Tyler has always been dedicated to religiously follow his workout routine. So even if he has a hectic schedule he takes out time to train his body. And that’s how he stays lean and muscular all year round. He claims,

‘I make it in, no matter how early in the morning or how late at night.’

Tyler hits the gym 5 days a week and his weekends are reserved for facilitating rest and recovery for his body. Relying on a classic split, Tyler trains 1-2 muscle groups in each of his training sessions.

Now let’s find out the exercises that form an essential part of Tyler Hoechlin’s workout routine:-

Tyler Hoechlin's Workout Routine

Chest and triceps

  • Barbell bench press- 3 sets of 8-12 reps
  • Incline bench press- 3 sets of 8-12 reps
  • Cable crossovers- 3 sets of 12-15 reps
  • Lying triceps extensions- 3 sets of 8-10 reps
  • Tricep pushdowns- 3 sets of 10-12 reps
  • Tricep kickbacks- 3 sets of 12-15 reps

Back and biceps

  • Deadlifts- 3 sets of 6-8 reps
  • Lat pulldowns- 3 sets of 10-12 reps
  • Barbell rows- 3 sets of 8-12 reps
  • Barbell curls- 3 sets of 10-12 reps
  • Dumbbell preacher curls- 3 sets of 12 reps
  • Incline dumbbell curls- 3 sets of 10 reps

Shoulder and traps

  • Barbell overhead press- 3 sets of 8-12 reps
  • Arnold press- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12-15 reps
  • Front raises- 3 sets of 12-15 reps
  • Bent-over flys- 3 sets of 12-15 reps
  • Barbell shrugs- 3 sets of 12 reps


  • Weighted step ups- 3 sets of 12 reps
  • Lying hamstring curls- 3 sets of 12-15 reps
  • Dumbbell lunges- 3 sets of 10-12 reps
  • Leg press- 3 sets of 8-12 reps
  • Standing calf raise- 3 sets of 15 reps

Tyler’s buffed pectorals are the most noticeable part of his physique. When being asked, how he trained to build them, he said,

‘I can’t overstate how important the incline chest press is.’


Before getting started with his training sessions, Tyler ensures to warm up his body well. His warm-up routine includes performing stretches along with some bodyweight exercises such as pushups, pullups, dips, squats, and step-ups.


Tyler is a big fan of performing supersets. Supersets involve training two muscle groups back to back without resting in between the sets. He claims that performing supersets not only gets his body a great pump but also makes his exercise routine efficient.


Owing to some past injuries, Tyler doesn’t perform cardio in the conventional way which involves spending several minutes running/walking on the treadmill. Instead, he chooses to perform HIIT over conventional cardio to get his heart rate up.

Tyler’s cardio routine consists of exercises such as jumping jacks, spot jogging, and burpees.

Expert Supervision

Over the years, Tyler has got trained by numerous trainers and that has always fetched him his desired physique goals. He continues to do the same as it keeps his motivation levels elevated and ensures that his training form is perfect.

Don’t miss:

Tom Ellis’ Workout and Diet Plan
Michael Fassbender’s Workout and Diet
KJ Apa’s Workout Routine and Diet
Jamie Dornan’s Workout Plan and Diet

Tyler Hoechlin’s Diet Plan

Tyler Hoechlin's Diet Plan
Sbukley / Dreamstime.com

Tyler relies on a ketogenic diet plan. It has high amounts of healthy fats, moderate proteins, and the least carbs. He claims that following a ketogenic diet plan has made him look good and feel great.

Tyler Hoechlin’s diet plan keeps on changing in accordance with his physique goals. If he is training to bulk up, he ups his everyday caloric intake. But at the same time, he ensures that his calories are coming only from nutritious food items.

On the contrary, when he is required to look leaner and ripped, he reduces the number of his meals and also prefers to not eat anything until 1 or 2 in the afternoon.

Tyler has never been too choosy when it comes to his eating choices. He prefers to eat normal food items such as bacon, eggs, cheese, meat, chicken breast, coconut milk, avocado, peanut butter, olive oil, leafy greens, fruits, and low-starch veggies. He also makes it a point to drink plenty of water throughout the day to stay adequately hydrated.

Now, let’s throw some light on Tyler Hoechlin’s meal plan for the day:-

Meal 1- Breakfast

  • Grains

Meal 2- Snack

  • Nuts
  • Fruits

Meal 3- Lunch

  • Chicken
  • Salad

Meal 4- Dinner

  • Fish

Coffee Replacement

Instead of relying on coffee to energize himself, Tyler prefers to choose a healthy replacement for it. He drinks a blend of coconut milk, MCT oil, and protein powder and consumes it with cocoa chips.

Foods To Avoid

To maintain his lean physique, Tyler has to stay away from consuming certain food items. Some of them include refined sugar, alcohol, processed foods, high-carb foods, and food items that have chemical additives or artificial sweeteners in them.

Tyler Hoechlin’s Supplements

Whenever Tyler is required to build a physique, the first thing he pays attention to is to ensure that his diet plan doesn’t fall short of any vital nutrients. And to serve that purpose he also incorporates a few supplements into his nutrition plan.

Tyler Hoechlin’s supplements stack includes the following:-

  • Whey protein
  • MCT oil
  • Low carb bars

Consuming whey protein shake fetches Tyler’s body with decent amounts of amino acids facilitating muscle growth. He prefers having MCT oil to keep his gut healthy.

Tyler also likes to munch on low-carb bars to fuel his body and to avoid hunger pangs.

Don’t miss:

Josh Brolin’s Workout and Diet
50 Cent’s Workout Plan and Diet
Cole Sprouse’s Workout Routine and Diet
Wesley Snipes’ Workout and Diet Plan

Wrapping Up

We are sure that by now you must have been motivated enough to get into superhero shape just like Tyler. And if that’s the case, then following his training program and nutrition plan would serve you pretty well.

You can certainly make a few modifications to it based on your fitness goals. Nevertheless, follow it consistently to gain the most out of it.