Terry Crews Workout And Diet

Terry Crews Workout And Diet

Actor Terry Crews Reveals His Diet and Exercise Routine to Stay Lean, Fit & Muscular

An insider’s look at the Terry Crews workout and diet. What he does, eats, and what improvements I suggest.

Weighing in at 245 pounds, and standing at 6′ 2″, Terry Crews has a lean, muscular, athletic physique any guy, at any age, would be proud to have.

What many would consider past their prime, a middle aged Crews is one of the most muscular and in shape guys on TV. Want to see what his workout and diet looks like?

Even though Crews is lean with chiseled abs, he still packs plenty of muscle. This impressive physique isn’t just for movies like the Expendables. Crews stays ripped all year long.

Being fit is nothing new for the star. Long before Crews hit the big screen he played linebacker in both the college and professional ranks.

After spending a few years in the National Football League, Crew, became a TV gladiator then moved on to sitcoms and movies. Throughout all that time he’s remained in incredible shape.

Here’s how he does it?

Terry Crews Workout – Euro Training Style

Past Terry Crews Workout and Into His Diet

Over the years Crews has had many different diets. But now that he’s older, what he calls phase 2 of his life, the muscular gains aren’t there like they were when he was in his 20’s. So he’s found intermittent fasting works well for him.

Randy Couture, his The Expendables 3 co-star first turned Crews onto intermittent fasting. And he’s stuck with it since 2012.

Terry Crews Intermittent Fasting Diet

There are a few ways to set up an intermittent fasting style diet. Some fast for 24 hours 1 or 2 times a week. But Crews does a daily fast.

Skipping breakfast and lunch everyday, Crews gives himself an 8 hour window to eat. The other 16 hours of the day are spent fasting.

Even though Crews works out early in the morning, his 8 hour feeding window doesn’t open until 2PM. Then it ends 8 hours later at 10PM. Even though it’s late, this is his biggest meal of the day.

Kind of busts the myth of eating late and getting fat.

To maintain muscle mass Crews pops a few amino acids throughout the day.

Sunday is a cheat day.

Every Sunday Crews ditches his “clean eating” diet and has whatever he wants. He loves some pizza, chicken, ice cream and pie. So you Sunday is his day to enjoy those foods.

However, he still keeps his same fasting schedule. His 8 hour window starts at 2PM and ends at 10PM.

Feeling great Crews says…

“I think for the next 10, 15 years, I see this as my way to go.”

Keeping On Track

Twice a year Crews keeps a food journal.

For a full 30 days he writes every single food he eats and drinks. He finds this provides an accurate count of what he’s actually eating. It also highlights unaccounted calories like snacks and drinks. If left unchecked these can quickly add up.


The key to success with the Terry Crews workout and diet is consistency.

Crews makes an effort to eat the same types of foods. He eliminates the “bad stuff” and sticks with lots of veggies and lean meats. A meal isn’t complete without desert.

Staying consistent makes it easy to keep calories in check without counting.

Terry Crews Workout

Terry Crews Expendables 3 Workout

In this video you’ll see Crews doing:

  • 24’s – This exercise is a barbell complex where he does 4 exercises in a row. Each is done for 6 reps making 24 total reps. It’s a total body exercise that hits your core, arms, shoulders, and lower body. The 4 exercises are:
    • Upright Row (Not the best exercise for shoulder health. He and you would be better off doing it with the rope attachment on the cable machine.)
    • Power Clean With a Push Press (This is one of my favorite exercises. I’d  probably do it first because of the power component and how technical it is.)
    • Romanian Deadlift (Really think about pushing the hips back.)
    • Jump Squat (May not want to do this with a bar on your back. It bounces too much. A vertical jump or front squats would be a good replacement.)

This routine (24’s) is something he does to start of his shoulder days. He finds it gets the engine running and gets his shoulders and body warm.

Terry Crews Workout Plan

Crews works out 7 days a week between 4 and 5 in the morning.

Monday – LegsMonday-is-leg-day-terry crews workout

Squat – x 10,8,6,4
RDL – x 10,8,6,4
Dumbbell Lunge – x 10,8,6,4
Smith Machine Squat – x 10,8,6,4
Close Grip Bench Press – x 10,8,6,4
Leg Extension – x 10,8,6,4
Leg Curls – x 10,8,6,4
Treadmill Run – 30  minutes

  • Last set of exercise is a 4RM
  • The close grip is thrown in there as a teaser for Thursday’s chest workout.
Tuesday – Back & Biceps

Deadlift – x 10,8,6,4
Pull-up – 4 sets to failure
Dumbbell Row – x 10,8,6,4
Bent-over Row – x 10,8,6,4 (Reverse Grip)
Hammer Strength Pulldown – x 10,8,6,4
T-bar Row – x 10,8,6,4
Treadmill Run – 30  minutes

Wednesday – Abs & Cardio

Crunch – 4x Failure
Side Crunch – 4x Failure
Hanging Leg Raise – 4x Failure
Lat Pull Down Crunch – 4x Failure
Alternating Leg Raise – 4x Failure
Knee-in – 4x Failure
Push Up – 4x Failure
Treadmill Run – 60  minutes

Thursday – Chest & Arms

Power Clean – x 10,8,6,4
Incline Bench Press – x 10,8,6,4
Dumbbell Incline Press – x 10,8,6,4
with Dumbbell Curl – x 10,8,6,4
Dips – 4x Failure
with Push Ups – 4x Failure
Treadmill Run – 30  minutes

Friday – Shoulders & More

1.a Upright Row – 4×6
1.b Power Clean – 4×6
1.c Dumbbell Incline Press – 4×6
1.d Dumbbell Curl – 4×6
2.a Dumbbell Front Raise – x 10,8,6,4
2.b Dumbbell Press – x 10,8,6,4
2.c Machine Lateral Raise – x 10,8,6,4
2.d Rear Delt Raise – x 10,8,6,4
Machine Shoulder Press – x 10,8,6,4
Cable Interanal & External Rotation – 4×10
Dumbbell Lateral Raise with a 3 second static contraction – 1x Failure
Treadmill Run – 30  minutes

How to Fix The Terry Crews Workout Plan

This isn’t a workout routine for a busy person. However, Crews makes a living, in part based on his physique. If your paycheque isn’t dependent on 6 pack abs, than you don’t need to go to the gym 7 days a week.

To make the most of Crews’ workout I’d recommend working out 3 or 4 times a week. If you love spending time in the gym, you’re more than welcome to follow his plan. But, I’m sure you have better things to do, so 3 or 4 days will be plenty. However, activity outside the gym is always encouraged.

If going 4 days a week do an upper lower split, or a push pull split. If you want to go 3 times a week, do full body workouts. One exercise per body part is enough.

On Thursday Crews does dumbbell and barbell incline. Don’t bother. It’s essentially the same exercise. A better split is to do barbell incline on one day and dumbbell incline on another day.

Reps – Change the reps and sets. Doing 10,8,6,4 all the time isn’t the way to go. Depending on your age and the health of your joints, going heavy (4 reps) can become an issue. Change the reps and sets from week to week.

Some exercise, like rear and side felt raises aren’t meant to be done in the low (<8) rep ranges.

The deadlift ins’t a back exercise. Sure, it does hit the muscles of the back, put the prime movers are the legs.

Power clean isn’t an exercise for chest and arms. It’s an explosive full body power development moves that emphases the hips.

The Old Terry Crews Workout Plan

Monday: Shoulder/Arms/Abs/Cardio
  • 24’s from video above
  • Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
  • Arnold Press: 1 set 10 reps
  • Lateral Raise: 1 set of 10 reps
  • Rear Delt Flyes: 1 set of 10 reps
  • Hammer Dumbbell Curl: 4 sets of 10 reps
  • Various Rotator Cuff Exercises: 4 sets of 10 reps
  • Crunches: 1 set to failure
  • Leg Raises: 1 set to failure (Not a big fan of these. I don’t recommend people do them.)
  • Cardio: run
Tuesday: Back/Cardio
  • Deadlifts: 4 sets of 10,8,6,4 reps (Click here for proper deadlift form. The legs are a primary mover in this exercise. I feel as though this belongs on leg day.)
  • Pull-Ups: 3 sets of 10,8,6, reps
  • Behind the Neck Pull-ups: 1 set of 15 reps
  • Side to Side Chins: 3 sets of 6 reps. One set to each position, right, left and, middle
  • Reverse Grip Bent Over Barbell Row: 4 sets of 10 reps
  • Machine Row: 4 sets… 10,8,6,4 reps
  • Seated Row: 4 sets of 10 reps
  • Cardio: run
Wednesday: Cardio Day
  • Am: Run
  • Pm: Run
Thursday: Chest/Arms/Abs/Cardio
  • Power Clean With Push Press: 4 sets of 10 reps
  • Barbell Bench Press: 4 sets of 10,8,6,4 reps
  • Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps
    • Superset…
      1. Dumbbell Flyes: 4 sets of 10 reps
      2. Bicep Curl: 4 sets of 10 reps
    • Superset…
      1. Bar Dips: 1 set of 15 reps
      2. Push-Ups: 4 sets of 20 reps
    • Superset…
      1. Crunches: 1 set to failure
      2. Leg Raises: 1 set to failure
  • Cardio: Run
Friday: Legs/Triceps/Abs/Cardio
  • Squats: 4 sets descending reps of 10,8,6,4
  • Leg Press (Single Leg): 4 sets 10 reps
  • Calf Raise: 4 sets of 10 reps
  • Hack Squat: 4 sets of 10 reps
  • Close-Grip Bench Press: 4 sets,descending reps of 10,8,6,4
  • Leg Extensions: 4 sets of 10 reps
  • Crunches: 1 set to failure
  • Leg Raises: 1 set to failure
  • Cardio: Run
Saturday: Cardio Day
  • Run
Sunday: Cardio/Optional Day Off

Run or Rest

Tweaks To The Terry Crews Workout

There are a few tweaks that could make his routines more effective.

Shoulders don’t need their own day. They get a lot of work on chest days. So you’re better off adding 2 shoulder exercises to each of your upper body days.

I don’t see any hamstring work. Take out the hack squat. Do some sort of RDL or hamstring curl.

I like the idea of single leg work. But a single leg, leg press isn’t worth doing when you’re already doing squats. A lunge variation or a step up would be a better choice.

Not a fan of leg raises. The can tear your back up, and they rely too much on the hip flexors. Get rid of them.


The biggest surprise to me was that Crews does cardio everyday. For someone as big and muscular as himself he does a ton of cardio. Everyday he runs at least 4 and a half miles. On cardio days he double dips. He gets his run in, then adds in a cardio routine.

Many gym rats will tell you they don’t do cardio because their bodybuilders trying to pack on muscle. Crews is living proof that you can build muscle and do cardio.

Total Body Workout

Terry Crews also has a total body workout.

  • Power Clean –  sets of 10 reps
  • Incline Bench Press – 4 sets reps of 12, 10, 9, 8
  • Machine Chest Press -reps of 20, 12, 8, 4
  • Dumbbell Fly – 4 sets of 10 reps
  • Dumbbell Curl – 4 sets of 10 reps
  • Dip – 4 sets of 10 reps
  • Push Ups – 4 sets of 20 reps (Click here for push up variations.)

Even though he calls this a total body workout it’s not balanced. The only exercise to hit the lower body is the power clean. While it’s a great power exercise it doesn’t allow for enough weight or range of motion to work the legs the way they need.

Another missing piece of Terry Crews Workout routine from above is the back work. This clearly isn’t a full body workout. I think it’s called such is because of the power clean. (Click here to see how to do a clean and it’s variations.)

Not a workout I would advise you to model. Take out the power clean and you’ll have an ok upper body push day.

To make it a real full body workout here are the changes I’d make.

Replace the power clean with a full clean.

If you’re looking for something better I suggest the Perfect Body Blueprint. You can download it free here…