Vin Diesel Workout
The Vin Diesel workout has been the trickiest celebrity workout for me to source so far!
Nobody seems to know what big Vinny does in his workouts! No doubt the ladies love Vin and the guys want to look like him which makes his workout highly searched online!
There are snippets of information here and there about Vin Diesel’s workout. The main one I found was that he bases the majority of most of his workout around compound exercises (smart guy!).
Working out like Vin Diesel does not necessarily mean that you will look like him. He is genetically gifted and also will obviously change his workouts when this one stops working.
If you want a more realistic and effective blueprint to help you build muscle fast, I’d highly recommend checking out Vince Delmontes No Nonsense Muscle Building
Vince has built a reputation as the “Skinny Guy Saviour” and it’s not hard to see why after checking out his program.
If you want a full review of this program, please check out my thorough review of the Vince Delmonte Ebook Package
This leads me to believe that his weight’s workout is something like a HIT Training style workout. This type of training is based almost exclusively around compound movements.
Another piece of information out there about the Vin Diesel workout is that he attends Yoga and Pilates classes too. No doubt to increase the strength and definition in his 6 pack abs and core area (pilates) as well as maintaining his flexibility (Yoga).
So with these two pieces of information at hand, it is worth making an educated assumption as to what the Vin Diesel workout involves.
Altug Says : Of course, this isn’t the official Vin Diesel workout – Information on Vin’s workout is very scarce!
However, taking into consideration the little information we have, I’ve compiled a workout schedule that I feel is similar to what Vin Diesel actually does.
Vin would do this workout Monday, Wednesday and Friday with rest days in between. He may do his Yoga and Pilates classes seperately during his rest days rather than after his weight’s session.
Enjoy.
Vin Diesel Workout – Day 1
|
BODYPART
|
EXERCISE
|
SETS
|
REPS | REST |
| Chest | Flat Bench Press | 3-4 sets (2x Warm up 1-2x Working sets) | 8-12 | 2 mins |
| Incline Dumbell Press | 3-4 sets (2x Warm up 1-2x Working sets) | 8-12 | 2 mins | |
| Triceps | Close Grip Bench Press | 2-4 sets (1-2 W.U sets and 1-2x Working sets) | 8-12 | 2 mins |
| Skull Crushers | 2-4 sets (1-2x W.U and 1-2x Working sets) | 8-12 | 2 mins | |
| Core | Pilates | 1 hour | ||
| (stretches) | Yoga | 1 hour |
Day 2
|
BODYPART
|
EXERCISE
|
SETS
|
REPS | REST |
| Back | Wide Grip Pull-ups/Lat Pulldowns | 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) | 8-12 | 2 mins |
| Deadlifts | 3-4 sets (2 x warm up 1-2x Working sets) | 8-12 | 2 mins | |
| Barbell Bent Over Row | 2-3 sets (1-2x warm up 1 x Working Set) | 8-12 | 2 mins | |
| Biceps | Bicep Curls (barbell) | 2-4 sets (1-2x warm up 1-2x Working sets) | 8-12 | 2 mins |
| (stretches) | Stretch all muscle groups that were worked on day 2 | Hold 20-30secs |
Day 3
|
BODYPART
|
EXERCISE
|
SETS
|
REPS | REST |
| Legs | Squats or Leg Press | 4 sets (2x Warm up 2x Working) | 8-12 | 2 mins |
| Romanian Deadlift | 4 sets (2x Warm up 2 x Working) | 8-12 | 2 mins | |
| Seated Calf Raises | 3-4 sets (2 x Warm up 1-2 Working) | 8-12 | 2 mins | |
| Shoulders | Dumbell or Barbell Press | 3-4 sets (2 x warm up 1-2x Working sets) | 8-12 | 2 mins |
| Upright Rows | 3-4 sets (2 x warm up 1-2x Working sets) | 8-12 | 2 mins | |
| Core | Pilates | 1 Hour | ||
| (stretches) | Yoga | 1 hour |
Hey, I'm Altug! Owner of this site and Level 4 Certified Personal Trainer here in the U.K (or wherever in the world I am at this specific moment!). 
at 5:58 pm
I already do the same weight routine but because im not a million air i dont seem to have three hours a day to workout with 40 hr work week, two kids, a wife, and relationships. I would be as buff as some of these actors if i got paid to work out all the time too. Reality check!
at 8:48 pm
Hey Cody thanks for the comment.
Stick around here bro, maybe subscribe to my newsletter or RSS feed to keep updated because I think you need to understand that working out for 3 hours every day is overkill for the average joe like you and me! That’s NOT how you will get results. In fact you will see the opposite! No results!
Trust me, this site was made for guys like you..guys with limited time and a normal, busy life!
You can see GREAT results in 3 hours a WEEK, not 3 hours every day!
Like I said, stick around my friend – read some of my posts in the “build muscle fast” (if that is your goal) category and you will be surprised. Thanks again for the comment!
at 8:11 am
Hey im 16 and im a HUGE fan of Vin Diesel. I lift weights and i want to know if i do the right things.
I workout every two days and i do 2-3 sets each time. The exercises i do are bicep curls, hammer curls, wrist curls, bench press, skull crushers, military press, sit ups, push ups and sometimes rowing. Is that a good workout routine to build muscle and strength?
Please reply.
thanks
at 8:12 am
oh yeah and also shrugs for traps. i forgot to out that one in
at 1:10 am
vin had that body before he got famous..he just gave time and dedication.. you can do it you just have to stick to it
at 7:41 pm
Where does the shrugs fit into the vin diesel workout program?
at 6:11 pm
Abe,
That’s a good starting routine to condition your body but you are missing a few important bodyparts that will help with your overall balance, posture and most importantly to you I imagine, muscle growth!
Add some pulls (rows, pull ups/downs, deadlifts) for your back…and add squats for legs! (IMPORTANT! No wussing out on legs, ya hear?!)
These are 2 major muscle groups missing in your workout which, when you include them, will put your body in a far greater anabolic (muscle building) state! Let me know how it goes!
Altug
at 6:14 pm
Hey Chris,
Shrugs can slot quite nicely into shoulder day as there are only 2 exercises on that day. You could also chuck it in with the back routine because anatomically the traps are really a part of the upper/mid back if you look at them – Either is fine but in this particular workout I’d do them on shoulder day because you’ll be fresher.
Hope that helps and thanks for the comment!
Altug
at 2:23 pm
sir i’m just thinking that in the routine its just barbel press and upright row seems like it is not enough for growing muscles on my shoulder… since my sets is 3-4 and 5-8 reps for strength and mass of muscle and feels like the the growth of mass muscle in my shoulder is slow… what else should I do?
at 2:28 pm
but the back routine is really effective and make my back like a cobra…
at 6:36 pm
Hey Rehands!
Lol thanks for the comment! Yepp, it’s all about scaring people with cobra lats haha :p
You can always add more to the routine and hit the shoulders from different angles or isolate all 3 heads..but this routine is based around H.I.T so you in this particular workout you wouldn’t need to..but if you’re feeling like your shoulders are lagging, add some more exercises/sets to see how that works for you..but make sure you monitor your results!
I personally respond to H.I.T quite well and medium volume training. See what works for you! That’s the name of this game.
Hope that helps!
Best wishes
Altug
at 5:04 pm
OK… copy that!
at 11:14 am
Hi Atlug,
I was wondering, wot would be an excellent all over body workout 2 gain muscle but also 2 lose fat, cos I’ll be honest I got a bit of a beer belly! Hahahaha
I included my personal email addy, so if u wouldn’t mind talkin with me and helping me come up with sumthin I’d appreciate it !
Cheers
Chris c
at 1:50 pm
gud day sir,
think the 3 heads muscle workout with 8-12 reps and 4 set with medium weight seems effective and I’m seeing results now… The question now is the amino tabs I’m consuming how many should I take?… Cause i’m taking 1 tab before workout and 1 tab after workout, are these tabs are effective or just a waste of money…
at 1:58 pm
by the way sir, does increasing reps like 12-15 and sets of 5-6 with medium weight will burn the excess fats in my lower abs? Cause i’m building my upper abs with 8-12 reps and 3-4 sets and seems like my 4 packs is showing and I feel the effects are slow… what else should I do?
at 12:10 am
hey i have a very basic routine that ive stuck to for 2 months but i think i really need more in it? my routine consists of
dumbell curls, leg raises, bench press, pull ups, hanging leg raises. i really need help on what else i can do ?
at 10:35 pm
Im very defined but i lack muscle mass. Any ideas on how to gain some muscle mass???
at 8:56 pm
The only way to loose fat is to burn more calories than you take in.
This can be doing by running, bicycling or walking a lot.
So if you want to gain muscles and lose weight, you have to eat a lot of proteins and some carbs and healthy food like rise, chicken, lot of vegetables. So after all this food you will gain weight if you dont bicycle or run. So this requires more running and bicycling. A tip is to leave the car and bicycle to work.
The program is very good. I tried it for some weeks now.
I added some excercises in there. For starters I do dips at the end. maybe 1 or 2 sets depending how I feel. And 1 set of chest curl machine.
I allso do stomach excercises on all 3 days.
After 3 weeks I felt stronger and a bit slimmer too.
Very very good program. will stick with it for now
at 10:10 pm
Glad to hear it man!
That’s what it’s all about – experimenting and finding out what works for you. I’m glad your modifications to the program are working well for you!
Keep up the consistency and the sky is the limit.
Altug
at 10:11 pm
Download my Transformation Workout bro – That will give you some great idea’s for free. Click on the link at the top right hand side of my website header to download it.
at 10:12 pm
Definitely need to add some more compound movements in there for a more balanced routine buddy.
Download my transformation workout for free and let me know how that goes for you. (Link is at the top right hand side of my website header)
Thanks for the comment
Altug
at 10:14 pm
Burning fat will be about manipulating your diet perfectly and I’d recommend hitting some high intensity interval training. (You can do this with weights also – Big compound movements with very little rest in between)
The last bottom 2 abs are notoriously difficult to achieve..but you can do it!
at 10:16 pm
Hey Chris!
)
Thanks for the comment – A good place to start would be to download my free transformation workout and see what program I used! (You’re in luck because that was also pretty much an all over body routine
Hit the link at the top right hand side of my website header to download it.
Hope it helps
Altug
at 12:36 pm
My body burns pretty fast fat if I just keep bicycling or running besides working with weights. Mars 2011 I weighted 110 kg! (I am 1,88 cm tall). I found out that I had 27 % body fat then. Now I weigh 97 kg and have about 17 % body fat. Feel much better now
And people are giving comments saying I look fit and strong.
And now I can at least to 10 pull-ups, while in mars I could only do 3. Its easier to be stronger in pullups as soon as you get over 10 reps i feel. Cause if u only can do 2 or 3 then you feel like u are getting stuck there
at 12:45 pm
aye wat about food? what food dose he eat?
at 12:59 pm
No Abs exercises?