Terry Crews Workout: From NFL To The Expendables

Terry Crews Workout

The Terry Crews Workout has remained constant over the years. This is because Crews has brought his NFL style workout to Hollywood. From the NFL to The Expendables, Terry Crews uses a routine that focuses on the shoulders and back the first couple days. He then does cardio, before hitting his chest, arms and legs hard. From the NFL, to the Old Spice Commercials, to The Expendables, Terry Crews brings it.


Terry Crews loved being a part of Expendables. He plays Halle Ceasar, the weapons specialist of the group. In The Expendables, Terry Crews is known for having a gun that he likes to call his girlfriend. In real life, Terry Crews says that his guns are his big arms. Lately, he’s been hosting “Who Wants To Be A Millionaire,” and starring on Brooklyn Nine-Nine.

Crews works especially hard on his shoulders and biceps. This is because the Terry Crews workout is all about getting your body ready, “to rock the “Gun Show” wherever you go.”


Terry Crews Expendables Workout

The Terry Crews Expendables Workout always starts with a cardio warmup. This is usually 5 minutes on a bike or treadmill. This is to get your blood flowing and heart pumping.

Terry Crews is famous for doing 24’s (Twenty-Fours) as part of his go-to workout routine. Often times, when filming The Expendables 2 and The Expendables 3, there wasn’t enough time to get everything done. So, Terry Crews made sure to at least get his 24’s done. This is a total body workout that relies heavily on the lower body, back, and shoulders. Terry Crews says that the 24’s workout mainly works the following body parts:

  • Shoulders
  • Back
  • Core
  • Lower Body
  • Cardio


To do 24’s, you do these 4 different exercises of 6 reps each: (this gets you to 24).

See Terry Crews demonstrate 24’s in the video below:

  • Upright Row
  • Power Clean
  • Romanian Deadlift
  • Jump Squats

Terry Crews says that it’s all about bringing intensity to your workout. Terry says:

I workout very, very hard. My thing is to always be as hard, as cut as possible. But, within parameters, you don’t wan’t to be starving, with no strength. Plus, with a role like this, it takes a lot of energy man, to get through the days and make stuff work.  I train like I’m still in the NFL.

Terry Crews gave Bodybuilding.com his exact workout routine for Expendables:

My workout through the week, it’s pretty much cardio every day. I get on the treadmill for a half hour at 7.0. Which, usually ends up with me running 3 1/2 miles every day. Monday is a shoulder day, where I do power cleans. I work my shoulders. Tuesday is my back day. Where, I do everything regarding back. Wednesday is strictly cardio, and I usually double up my cardio that day. Sometimes, I’ll do 5 miles instead of 3.5, and call it a day. Thursday is chest and arms. Then, Friday is a big, big legs day.

The Terry Crews workout comes with some key advice:

Get to the gym, consistency, always. If you have to not to an exercise, leave it alone. People try to retire you…you did your thing and not it’s time for somebody else…But you always have to come back. It’s always about rebuilding.  Anybody who trains, knows it’s 100% pain. But, you always have to come back. It’s always about rebuilding. You have to say, ‘I’m not going to stop. And, the thing is, ‘Why Stop?’ I’m going to go forever!

Terry Crews Monday Workout

The above workout, where Terry Crews does his 24’s workout, is what he uses on Monday. This is the day he likes to really work his shoulders, but incorporates other body parts into his routine.

After doing 24’s, here’s the rest of the Terry Crews Monday routine:

Superset the following 3 exercises:

(Do one set of each exercise in the circuit without stopping. Then, rest 30 seconds before doing one set of each again. Repeat until you’ve done 4 sets of each exercise. In a crowded gym, it may be hard to superset. So, you may have to do them one-at-a-time.)

Do 4 circuits of 10 reps of each (in superset/circuit format):

  • Dumbbell Front Lat Raises
  • Arnold Presses
  • Lateral Raises
  • Rear DB Flys

Now do 4 sets of 10 reps of each (superset):

  • Hammer DB Curls
  • Rotator Cuff Curls

Finish the Terry Crews Monday Workout with Abs and then Cardio:

  • Crunches: 1 set to failure
  • Leg Raises: 1 set to failure
  • Cardio: 30 minutes treadmill (or 3.5-5 miles) at 7mph


Terry Crews Tuesday Workout

The Terry Crews Tuesday Workout is all about working the back muscles. Terry Crews didn’t reveal the specific workout he used for The Expendables. But, he did showcase the following “Cobra Back Workout,” as his go-to back workout. He later mentions that The Expendables was a time that he used this workout. For Back day, Terry Crews gives the following important workout advice:

Everyone focuses on the push movement. But, to really get your back together, you have to focus just as hard on the pull movements. Ain’t no faking on this one, Ya’ll!

So, here’s the Terry Crews Back Workout Routine, that he says he uses on Tuesdays:

  • 5 min bike warmup (around 5-7 resistance)
  • Romanian Deadlift 1 set @ 135 warmup then 4 sets of 10 @ heavier weight
  • Pullup (Behind-the-Neck) to Failure
  • Pullup (One-Arm at a time) to Failure
  • Pullup (Close-Grip) to Failure
  • Pullup (Standard) to Failure
  • Yates Row (4 sets of 10)
  • Dumbbell Rows (4 sets of 10)
  • Hammer Strength Rows (4 sets of 10)
  • Hammer Strength Mid Row (4 sets of 10)
  • Hyperextensions  (Warm-down)
  • Ball Sit-Ups (4 sets to Failure)

terry-crews-workout-gun-show< For the Romanian Deadlift:  (Terry Likes to use Heavier Weights, but doesn't go down as far as some people). He also says about your form on Romanian Deadlifts:

Keep your back arched. You don’t want to roll your back.

For the Pull Ups sets, you do just one set of each. But, you go to failure each exercise. Rest 30 seconds between each exercise in the Terry Crews Back Workout. For the Yates Row, try to go up in weight each set. For the Dumbbell Rows, you really want to concentrate, and squeeze your back all the way to the top. For the Hammer Strength rows, again, you want to add weight each set.

Concentrate on your back, as that’s where you really want the gains to be. On the last set of Hammer Strength Rows, again go to failure. Through each exercise, Terry Crews rests for 30 seconds between sets. Terry Crews says that you then do hyperextensions to make sure that your back is still all in one place. Terry Crews then finished with some abs to failure. Here’s the Terry Crews Workout Video where he illustrates his back workout:

Terry Crews Wednesday Workout

The Terry Crews Wednesday Workout is a cardio routine:

  • Treadmill for 45 minutes

(5.0 beginner-7.0 advanced MPH)

If you can’t stand being on bike or treadmill for 45 minutes, then feel free to change machines every 15 minutes.


See Terry Crews Workout For Thursday.