Vin Diesel Workout: Fast & Furious Shape

The Vin Diesel workout uses supersets to get things done the way you’d expect–Fast & Furious. To get in shape for his roles, including the recent Fast & Furious 7, Diesel focuses on one body part per day. In a recent interview with Train Magazine, Vin Diesel shared his workout routine.


Vin Diesel usually plays the tough guy role. This includes The Fast and the Furious, where he plays Dominic Toretto. It’s also true of his role as the star in The Chronicles of Riddick. For these movie roles, Vin Diesel wants to be muscular, but agility is also important.


Vin Diesel wants to show off that he’s tough enough to stand up to any villain. Yet, he understands the importance of dodging a punch or having to dash away in a flash. The Vin Diesel workout gives him the physique he needs to create the tense drama and great action scenes in his movies.

Vin Diesel Workout Routine

The Vin Diesel workout routine comes from his recent interview with Bodybuilding’s Train Magazine. Diesel’s routine is based on bodybuilding workouts he has used since before he started acting.


Vin Diesel’s rep range is usually around 8 reps per exercise. This is perfect for someone looking to gain muscle, while giving off the appearance of being agile at the same time. Talking about the Vin Diesel workout routine for The Fast and Furious, he says:

when i was younger, I was trying to gain as much weight as possible. Now, I focus on each body part and define it. I trained the bodybuilding way for over a decade before I was an actor.

Vin Diesel Chest Workout

Here’s the Vin Diesel Chest Workout routine from his interview with Bodybuilding’s Train Magazine:


Bench Press48SS #1
Decline Bench Press48SS #1
Dumbbell Flys48SS #2
Pushups48SS #2
Incline DB Press48SS #3
Low Cable Crossover48SS #3

For the chest workout, Vin Diesel uses supersets. This means you do 2 exercises back-to-back, without rest. Then, rest for 1 minute, before repeating that superset. If he has time, Vin Diesel adds abs/core to this workout. Vin did not provide his specific abs routine. So, you would have to improvise.

Source: Train Magazine

Although Vin Diesel develops a big chest, he also says it’s important to be well-rounded. About his body, Vin Diesel says:

Generally I want the character – especially characters like Dominic toretto and Riddick – to not just look built. I don’t want them to look boxy. I want to be agile, and i want them to look like they can handle a wide range of opponents.

Vin Diesel Triceps Workout

Here’s the Vin Diesel Triceps Workout routine. It’s from the interview with Bodybuilding’s Train Magazine:

Overhead Triceps Extension48SS #1
Skull Crusher48SS #1
Reverse Grip Triceps Push-Down48SS #2
Incline Barbell Triceps Extension48SS #2
Triceps Dumbbell Kickback48SS #3
Dips48SS #3

For the triceps workout, Vin Diesel uses supersets. This means you do 2 exercises back-to-back, without rest. Then, rest for 1 minute, before repeating that superset.

Source: Train Magazine


Time permitting, Vin Diesel adds biceps to this workout. When asked about his bicep routine, Vin Diesel says:

For biceps: Hammers, bicep Curls, barbell curls, preacher curls.

Vin Diesel Back and Shoulders Workout


Here’s the Vin Diesel Back and Shoulders Workout routine from his interview with Bodybuilding’s Train Magazine:

ExerciseSetsReps Notes
Shoulder Press48SS #1
Lateral Raise48SS #1
Lateral Pulldowns48SS #2
Bent-over Rows48SS #2
Deadlifts48SS #3
Shoulder Shrugs48SS #3

For the back and shoulders workout, Vin Diesel uses supersets. This means you do 2 exercises back-to-back without rest. Then, rest for 1 minute, before repeating that superset.

Train Magazine

If he has time, Vin Diesel adds an abs workout this workout. Asked about how important training is to him, Vin Diesel says:

Honestly, training is so important to me. Not just because on a lot of films I’m doing stunts and it helps with my look, physicality and stamina, but I really do believe in ‘healthy body, Healthy mind.’

Vin Diesel Legs Workout


Here’s the Vin Diesel Legs Workout routine from his interview with Bodybuilding’s Train Magazine:

Barbell Squats48SS# 1
Standing Calf Raise48SS# 1
Sumo Squat48SS# 2
Lunges48SS# 2
Front Squats48SS# 3
Power Clean and Snatch48SS# 3

For the legs workout, Vin Diesel uses supersets. This means you do 2 exercises back-to-back without rest. Then, rest for 1 minute. Repeat that superset until you’ve completed all 4 sets.

Train Magazine

If you are sore, add in some bicep exercises, like bicep curls. Do this, and take longer rest periods during this routine. Vin Diesel says:

I try to switch things up every so often and shock my body. But, it’s your typical muscle-mass building moves that have been done for decades.

Vin Diesel Height and Weight

Vin Diesel is 6 ft tall (1.82m). He weighs 224 pounds (102 kg). Vin Diesel, or Mark Sinclair if you prefer his real name, is dating to Paloma Jimenez. They have 2 kids.

Vin Diesel Bodybuilding Plan

The Vin Diesel bodybuilding plan has changed over the years. Around the time of Fast Five, Vin Diesel decided to add yoga, Pilates and jiu-jitsu routines to his workouts. Vin noticed that this has given him more control over his body.

About the switch from pure bodybuilding to a mixed plan, Vin Diesel says:

My weight training regime and fitness regime in general is very much different now to what it was a few years ago. I still do the old-school meat and potatoes, muscle-building moves, but now I’ve added more core-based and cardio based stuff – even yoga and Pilates.


In action scenes, he is able to maneuver more genuinely. Working out with bodybuilding routines since before he was even an actor, the switch to yoga and Pilates was difficult at first. But, he’s now reaping the rewards of a more limber body.

Vin Diesel Jiu-Jitsu Training For Furious 7

Vin Diesel started doing jiu-jitsu training for Furious 7. The reason he chose to do so is because that was the martial arts discipline of the late Paul Walker. Vin Diesel worked with Paul Walker’s former trainer, Ricardo Miller.

Together, they began training jiu-jitsu alongside Fast and Furious co-star Tony Jaa. Vin Diesel wanted to pay respect to Paul Walker with a legendary fight scene using jiu-jitsu. About this action scene, Vin Diesel says:

I did a lot of jiu-jitsu for Furious 7. Really it was for what I believe is the best fight sequence in the whole Fast and furious saga. I worked with Paul walker’s jiu-jitsu teacher…he knew how important it is for Furious 7 to be the best film it can be to honor my brother Paul walker–So we worked real hard.

The jiu-jitsu training for Fast & Furious 7 included a lot of pad work, agility training, and combat sequences. To get in shape, the Vin Diesel diet helped complement his workout.

Vin Diesel Workout Videos

Here are some Vin Diesel workout videos & clips: (the first and second videos are Brazilian jiu-jitsu training by Vin Diesel and Tony Jaa for Furious 7. The 3rd video shows the equipment Vin Diesel used to work out in 2012. The last is the first official trailer for The Fast and the Furious 7).

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    • No, he didn't say. Use a weight that's right for you, where you go close to failure on the last rep of each set. Go heavy, and rest 2 minutes between each set for max gains.

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