Channing Tatum workout and diet

[This is part of my Magic Mike workout series – click here to get more workouts to build a body that women love]

Channing Tatum is quickly becoming a fitness icon, as guys try to discover the secrets to getting a body that women describe as irresistible. And at 6-foot-1 and approximately 10% bodyfat, he does look pretty good.

What was Channing Tatum’s workout and diet?

According to People, Channing trained 3 hours per day and followed dairy and gluten-free diet. And make no mistake about it, if you train 3 hours per day and eat a super strict diet, you’re going to get results. But for the common man who wants to live a sensible life where he can still enjoy some pizza and beer every now and then, it’s a bit extreme.

My tips to training for a Channing Tatum body?

When it comes to training, I definitely don’t recommend you to train for 3 hours per day. I’m not even sure how Channing pulled it off, but training for 3 hours per day will eventually lead to overtraining and potential injuries.

Instead, I recommend you to stick with training for no more than 3-4 times per week for no longer than an hour each time.

Here’s a plan I drew up that you guys can follow to get a body like Channing Tatum:

Day 1 (Chest + Back + HIIT)

  • Incline press – 4 sets x 8 reps
  • Wide grip bar dips – 3 sets x 10-12 reps
  • Weighted chins – 4 sets x 8 reps
  • Bent-over barbell row – 3 sets x 10-12 reps
  • Weighted lower back extension – 3 sets x 10 reps

On treadmill/bike:

  • Begin with a light warmup for 3 minutes (moderate walking pace)
  • 30 second sprint followed by 90 seconds rest
  • Repeat step 2 for 15 minutes

Day 2  – Rest

Day 3 – (Shoulders + Arms + Abs)

  • Seated dumbbell shoulder press – 3 sets x 8 reps
  • Dumbbell side raise – 2 sets x 13 reps
  • Dumbbell rear delt raise – 2 sets x 13 reps
  • Dumbbell curl – 3 sets x 8 reps
  • Overhead tricep rope extensions – 3 sets x 8 reps
  • Weighted cable crunches – 3 sets x 12-15 reps
  • Side plank – 2 minutes per side

Day 4 – Rest

Day 5Repeat Day 1

Day 6 – Rest

Day 7 – Repeat Day 3

A dieting approach to keep you sane

There’s really no reason to follow a dairy and gluten-free diet like Channing Tatutm, unless your body really can’t handle those foods. Instead I recommend a much more lenient diet approach where no food is labeled “bad” or “evil.”

I the only things I you need to do is:

  • Track your overall calories (if fat loss is your goal – multiply your bodyweight by 12 to as a starting point to get your daily calorie intake).
  • Consume a good amount of protein – A 0.6 gram per pound of bodyweight minimum is good enough for most guys.
  • Eat plenty of fruits and veggies.
  • Take some basic supplements – a multivitamin, 6-10 grams of fish oil per day, and maybe some creatine.

In Conclusion…

So there you go – a Channing Tatum workout approach without killing yourself in the gym and a diet approach that actually allows you to live your damn life like a normal human being. Just follow the tips I laid out above, and I guarantee your girlfriend will stop fantasizing about Channing Tatum.

If you have any questions, feel free to ask them in the comments below and for a full-fledged routine to help you get the coveted lean and ripped Hollywood physique, I created a complete step-by-step workout and dieting program called Superhero Shredding.

It’s the ultimate course for those who want a lean and GQ physique like Channing Tatum.

[This is part of my Magic Mike workout series – click here to get more workouts to build a body that women love]

  • Sue

    hey..great post, how about a detailed bodyweight exercise post for the ladies ? ?

  • Tony

    The body is more complex than explained here. The information here will give you great results for the average person, but you will not see results past 15% BF. You will need to study your diet better and really plan out your meals. The body adjust its metabolism and how it Burns off fat compared to what the body is use to expecting. Don’t shock your body, slowly work into a lower calorie, high protein diet.

    • admin

      To lose weight you simply have to eat less. It doesn’t matter if you’re 15% bf. Calorie restriction is really the only way to lose weight.

  • Eliminator70

    No squats and no deadlifts. Fail.

    • admin

      I hear you, but I don’t believe deads/squats are 100% necessary especially if you don’t want to look like a bodybuilder. They’re awesome exercises, but in the long run I think they make your legs a bit too big which is what most guys don’t want. This is why I throw in HIIT 2x per week to build strong and lean legs.

    • Joh

      Lol I was thinkin the same thing. This is a program for people looking to pretty much SEVERELY under train. lol Admin – Not trying to hate… But people reading this post are looking to get SERIOUS results. Hence, the reason they looked up Channing Tatum.

      If you want serious results, look at something like 3 Day Muscle Building.

      • admin

        Uh how is this for people who are undertraining? Please explain.

  • J Man

    Ermmmm you forgot a legs day????

    • admin

      Yes on purpose though. That’s why I threw in 2 days of HIIT. Channing doesn’t have very large and muscular legs. They are lean/athletic, so I avoided direct leg exercises.

  • Robert

    What would be the recommended rest time between sets? 1 Min?

    • admin

      for 8 reps, about 90 sec.
      for 10-12 reps, about 1 min.

  • Djordje

    Please make a workout for lean legs,my leg muscles are really huge (Quads,Hamstrings),My bodyfat is 12%

    • admin

      Drop quad/hamstring exercises for a while and focus on HIIT.

  • http://NA Paulie

    Hey, I plan on taking this with all seriousness. But, quick question; I am NOT in any way overweight, but I am pretty thin, (6 foot 4 and 182lbs). My arms, I’m afraid, don’t really have the mass currently to form such muscle. Any thoughts or should this not be a concern ??

    • admin

      Are you saying you want bigger arms? If that’s the case, increase the frequency of direct arm work on the shoulder+arm days to 5 sets.

  • Paulie

    I’m saying that the rest of my body is proportionate. But to put it in perspective, my biceps are pretty much the same size as my forearms. So I feel they need to be bulked badly.

    • admin

      So yeah…just keep doing what you’re doing now but add in extra bicep work at the end of each workout. And also eat in a slight caloric surplus to help spur muscle growth.

  • Z

    So, the overall cardio time will be 18 minutes on bike/treadmill, correct? Thanks.

    • admin


  • Derek

    I copied everything down from Day 1 to Day 7. Should i do this program and P90x?

    I need more help with a program for what to eat for


    what time is good to stop eating?

    • admin

      No do p90x or this, don’t do both. Eat whenever you want, it’s the total calories that matter.

  • Paul

    I just watched this movie for the first time and it is definitely motivating! It is exactly like a woman watching the victoria secret fashion show. I can’t wait to lay on the beach in Puerto Rico this summer with a body like Channing Tatum. Great post Keith!

  • allan

    When doing the hiit, is it 30 sec sprints and 90 secs active rest?

    • admin

      You’ll be walking for 90 seconds.

  • allan

    Cool.just one more thing, how heavy do I lift on the exercises?

  • Bud

    How to feel on throwing in Reverse Pyramid Training on certain ones like incline and chin ups?

    • admin

      ya that can work just make sure you’re progressively getting stronger.

  • Andy

    hey ive spent the whole day reading your articles and you are awesome my bro! im 17 currently 5’6 and weigh 135 pounds, i have 12% body fat my arms grow the fastest when i work out (bicep mostly, but i only have like 12.5 inch arms maybe 13 when im pumped if thats how you call it) i use to go to the gym but i wasnt feeling it anymore, i want to be lean like those hollywood stars haha i sort of understood your guide but im confused on the calorie intake and things like that, could you give me some advice on what to eat and what not to eat, ( i know fast food is a no for sure) and also what to eat throughout the day as in breakfeast dinner and at night (snacks too ) so i can start as soon as possible, cant wait to finally be able to get the abs i want thanks to you

    • Keith

      I really really hate giving out exact meal plans since everyone is different.

      Did you read the diet section of the article? Just try to eat mainly whole nutritionally dense foods 80% of the time, and the other 20% just eat anything you want.