Leonardo DiCaprio Workout And Diet: For Departed & Gangs Of New York

Leonardo DiCaprio Diet

Leonardo DiCaprio Workout

The Leonardo DiCaprio workout is a six times a week, 90-minute session done with trainer Gregory Joujon-Roche. Leonardo DiCaprio used this workout to get in shape for The Departed, Gangs of New York, and other films. Leonardo DiCaprio buffed up through a combination of diet, strength training, cardio, yoga and martial arts.

Leonardo DiCaprio workout

Leonardo DiCaprio was looking for a muscle building workout to give him the rough edge he needed to play roles like the ones in The Departed and Gangs of New York. Street life in south Boston and the Five Points of New York was tough, and Leo knew he had to look the part. Leonardo DiCaprio gained 15 pounds (6.8 kg) of muscle for his roles as Billy in The Departed and Amsterdam Vallon in Gangs of New York.

Leonardo DiCaprio Workout Monday Routine = Chest & Shoulders

Here’s the Leonardo DiCaprio workout plan:

  • yoga / stretching
  • 1 hour cardio on Treadmill (@2% Incline) with Abs Intervals
  • 30 min. weightlifting: Chest / Shoulders

Here’s the Leonardo DiCaprio Treadmill Cardio/Abs Routine. Leonardo DiCaprio’s trainer, Gregory Joujon-Roche uses a heart rate monitor to make sure he’s at the correct heart rate levels.

  1. Do 20 minutes on Treadmill (@2% Incline)
  2. After 10 minutes, make sure you’re heart rate is @75%
  3. After 20 minutes, stop and do these three core abs exercises: (Ab Circuit)
  4. Accordion Crunches
  5. Side Bridges
  6. Supermans
  7. 2 minutes treadmill @ 85% heart rate (160 BPM)
  8. Repeat Ab Circuit (4 sets: Abs/2min/Abs/2min/Abs/2min/Abs/5min)
  9. Do 2 minute sprint between each ab circuit
  10. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work on. They would start each weak with chest / shoulder muscles. Here’s the Monday weightlifting routine. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Dive Bombers
  2. Dumbbell Bench Press
  3. Advanced Chest Flys
  4. Cable Flys
  5. Military Press
  6. Shoulder Workout Plan: Lateral Flys
  7. Front Raises
  8. Barrel Flys
  9. Straight-Bar Curls

Leonardo DiCaprio’s trainer, Gregory Joujon-Roche says that to get Leonardo’s look for Gangs of New York:

You have to work on sheer strength with bench presses, straight bar curls, and military presses. Don’t worry about counting sets and reps. The goal is to go heavy and feel the power.

Leonardo DiCaprio Gangs of New York

Leonardo DiCaprio Workout Tuesday Routine = Legs

  • 1+ hour morning run
  • 1 hour weightlifting: Legs
  • 30 min martial arts

Here’s the Tuesday Legs Routine. Instead of having a certain number of reps in mind. Instead of having a certain number of reps in mind, just do sets of each circuit until you feel “you’ve killed it.”

  1. Single-Leg Squats
  2. Lunges with a Kick
  3. Lateral Shuffle Cardio Interval (3, 1-minute bursts)
  4. Duck Squats
  5. Leg Extensions
  6. Mountain Climbers Cardio Interval (2 sets of 15 each leg)
  7. Wall Squats
  8. Lunge Side Kicks
  9. Skater Lunges Cardio Intervals (20-30 jumps each side)
  10. Calf Raises

Martial Arts: (Advanced: Hold a 10 lb. dumbbell for all these moves)

  1. Jab-Cross Combinations (25 reps)
  2. Jab-Cross-Roundhouse Kick (25 reps)
  3. Jab-Cross-Roundhouse Kick-Jab-Cross-Hook (20 reps)
  4. Snap-and-Roundhouse Combo (50 kick)
  5. Roundhouse Kicks (Rapid Fire 50 kicks)
  6. Thai Knee-Abs

This martial arts workout was designed by Gregory Joujon-Roche’s assistant, Steven Ho, who played Donatello in Teenage Mutant Ninja Turtles.

Leonardo DiCaprio The Departed Arms

Looking for more Workouts For Men? Get The Best Male Workouts Here! Continue to Page 2 >>