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

Leonardo DiCaprio Workout Routine Descriptions

In general, you want to do as many reps as you can of each set. Trainer Gregory Joujon-Roche wants you to find your breakout moments. “Breakout Moments” are when your body says you can’t do 1 more, but your mind knows you can, do 1 more. Finish as many sets as you can this way.

gregory joujon-roche
Leonardo DiCaprio’s trainer, Gregory Joujon-Roche

Instead of having a certain number of reps in mind. Just continue doing each circuit until you feel “you’ve killed it.” Do all your sets until failure. Leonardo DiCaprio’s trainer, Greg Joujon-Roche, says that if you’re workout routine needs exact numbers, then use the following.


  1. Do 3 sets of each exercise, 15 reps each time.
  2. Make sure to rest for 60 seconds between each set.
  3. Find a weight that allows you to complete at least 15 reps.
  4. Make sure that you use good form, and are fatigued at the 15th rep.
  5. If you find 15 reps easy, make sure to go up in weight next set.
  6. Remember to focus on safety throughout your workout.

Leonardo DiCaprio Diet

The Leonardo DiCaprio starts with an 11-day power cleans, according to his trainer Gregory Joujon-Roche. Leonardo DiCaprio would cleanse his body a master cleanse of lemon juice, spring water, and cayenne pepper. After the cleanse, the Leonardo DiCaprio diet included 8 oz. of fresh vegetable juice (80% vegetable, 20% green apple), superfoods and raw quinoa. His trainer says:

Leonardo DiCaprio Diet

That really sets the tone for your fitness experience. It recalibrates your taste buds and metabolism, as well as setting the slate and tone for the work ahead.

From various interviews with Leonardo DiCaprio, his trainer Gregory Joujon-Roche, the Leonardo DiCaprio Diet includes:


  • For Breakfast, the Leonardo DiCaprio diet was 600-800 calories from:
  • quinoa, almonds, walnuts
  • flax, sesame, sunflower, and pumpkin seeds
  • strawberry / whey protein shakes
  • spelt toast with avocado
  • strawberries, blueberries, bananas


  • For Lunch, the Leonardo DiCaprio diet was 600-800 calories from:
  • fresh vegetables, salads with raw seeds
  • mushrooms, zucchini, spinach, onions, beans
  • tahini & tamari, olive oil, or flax seed oil dressing


  • For Dinner, the Leonardo DiCaprio diet was 800 calories from:
  • grilled chicken, or fish
  • vegetables (see lunch) and soup
  • celery with raw almond butter
  • steamed cauliflower or broccoli


  • 20 ounces of water upon waking up
  • “Fat-burning Lemonade” (lemon, water, stevia) throughout the day
  • Organic Green Tea

Leonardo DiCaprio says about his diet:

The Beach Workout

For The Beach, Leonardo DiCaprio trained with personal trainer Cornel Chin. Chin says they used an exercise routine similar to Leonardo’s previous movies, but were limited due to training on the beach in Thailand. This was Leonardo’s first film after Titanic, so he wanted to look good. Like previous films, the Leonardo DiCaprio Workout used:

  • aerobics
  • bodyweight exercises: push-ups,
  • circuit training
  • kickboxing
  • sprinting

the beach Leonardo DiCaprio workout

Sources for the Leonardo DiCaprio workout routine include:

Leonardo DiCaprio Videos

Here are some videos on Leonardo DiCaprio:

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Leonardo DiCaprio Weight and Height

Leonardo DiCaprio weighs 160 pounds (72.5 kg.) and is 5’11 (181 cm.) Leonardo DiCaprio gained weight for films like The Departed and Gangs of New York. He got up to 175 pounds.

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