Channing Tatum Workout Routine For Magic Mike


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]

August 14, 2015

I’m 16 and weigh about 64 kg and am 5ft 7. Is this workout and diet plan okay for me?

    Michael Mohammadi
    September 1, 2015

    This work out is fine for you. the only thing you need to switch up a little is the amount of protein in the diet plan, due to your age, size, and weight you want to bring that down to about 55g-65g per day

Ryan Slepicka
August 16, 2015

How many people would really listen to a workout that is skipping leg day?

    August 28, 2015

    You can always add on cardio warm at the start of the training, do a half an hour running in ”rest” days, the guy only gave his oppinion, worth to try it out tho.

    A. Helms
    October 11, 2015

    A “rest day” is for that muscle group. You can add additional workouts strictly geared for legs. Just sayin

Damien Johnson
September 21, 2015

I’m 17 I weigh 180 lbs I’m kinda average will sticking to this workout plan still give me results?

Daniel Sinclair
September 26, 2015

I am 16 years old 6-1 and weigh 175lb, what are your opinions of me doing this work out. and what are the best protein supplements I can take or eat?

October 9, 2015

How much weight?

Matt king
October 20, 2015

I’m 6’2 207lb would p90x get me to have a body like Channing

Mathew king
October 24, 2015

Will body beast get me a physique like zac efron and Channing Tatum


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