Out of all the white dudes in Hollywood, John Krasinski was the last I thought would become a leading action star.
I’m still waiting for Adam Sandler to get jacked and play a retired FBI agent that comes out of retirement to save his cousin from the Yakuza.
But man, Krasinski has pulled off a pretty impressive transformation over the past few years.
He gained a ton of muscle for 13 hours. The dude just looks manly as fuck.
So in this article I’m going to outline how you can do the same and build a body similar to John Krasinski.
John Krasinski stats
John Krasinski height: 6’3″
John Krasinski weight: Approximately 190 lbs
At this height and weight, Krasinski is on the lighter side.
He could definitely gain another 10 pounds of muscle if he wanted to but he still looks good at this weight.
John Krasinski’s actual workout routine and diet
Here’s what John Krasinksi had to say about his workout according to Men’s Health:
“We did tons of metabolic work, dragging sleds and all this stuff I’ve seen NFL players do.”
I’m guessing Krasinski also had to workout 5-7x per week.
I honestly couldn’t find much info on his actual workout but if it’s like most celebrities, I’m betting it involved a lot of “clean foods” like chicken breasts, salads, and protein shakes.
Now there’s nothing wrong with the way Kransinski trained but I still find it too complicated and restrictive.
When someone comes to me with the goal of building a body like John Krasinski, I want to make it as simple as humanly possible for them.
If you love to drink beer, I’m not going to tell you to stop.
If you hate running and doing cardio, I’m not going to force you.
If you can’t make it to the gym 5x per week, then that’s totally cool. I’m not going to shove it down your throat.
Just because you see a celebrity train or eat a certain way doesn’t mean you have to train and eat the exact same way.
Below, is a sample workout you can follow to build a body like John Krasinski.
John Krasinski workout: Your simple 3-day plan
You can use the workout below to build muscle, lose fat, and build a body like Krasinski.
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Workout A: Upper body
- Incline bench press – 4 x 4-6
- 1-arm dumbbell row- 4 x 6-8 per arm
- Dumbbell Arnold press – 3 x 6-8
- Weighted chin-ups – 3 x 6-8
- Cable triceps extension variation- 3 x 8-10
- EZ barbell curls – 3 x 8-10
Workout B: Lower body
- Front barbell squat -4 x 4
- Dumbbell front lunges – 3 x 6
- 45-degree hyperextension – 3 x 6-8
- Seated calf raises – 3 x 8-10
- Lying leg raises – 3 x 10-15
Workout C: Upper body
- Barbell overhead press – 4 x 4-6
- Weighted pull up – 4 x 4-6
- Dumbbell bench press – 3 x 6-8
- 1-arm dumbbell row – 3 x 6-8 per arm
- Lying triceps extension (dumbbell) – 3 x 8-10
- Hammer curl – 3 x 8-10
Week D – Monday: Lower body
- Sumo deadlift – 4 x 4-6
- Dumbbell step ups – x 6-8
- Glute ham raise (or leg curl) – 3 x 8-10
- Seated calf raise – 3 x 8-10
- Cable crunch – 3 x 8-10
In terms of scheduling, you just keep alternating between the workouts. So you will never have 2 upper or 2 lower workouts in a row.
For example, you schedule might look like this:
Week 1: A, B, C
Week 2: D, A, B
Week 3: C, D, A
Week 4: B, C, D
As you can see, all you’re doing is going down the list of A, B, C, D workouts in an infinite loop.
This way, you’re training legs 2x per week on some weeks and training upper body 2x per week on some weeks which makes for a nice balance.
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John Krasinski diet: How to eat for a Hollywood body
Like I said earlier, people have this ingrained belief that you need to turn your life upside down and give up everything if you want to get ripped.
But that’s so not true.
Robert is part of my Superhero X12 program which teaches guys how to eat the foods they love and still get in shape.
Here’s the basic lowdown of how to eat what you want and still get results:
- Make 80% of your daily calories consist of healthy whole foods like meats, potatoes, fruits, and veggies.
- 20% of your diet can consist of whatever you want. This is where you get to eat foods like Pop Tarts and still get results.
- Get enough protein. You need at least 0.7 grams of protein per pound of bodyweight if you want to start gaining/maintaining muscle efficiently.
- Your daily calorie intake for fat loss will typically be 10-12 multiplied by your bodyweight in pounds. If your goal is to build muscle, use a 16-18 multiplier instead.
That’s it really.
There are more details which can help and I cover all that in Superhero X12.
How long will it take to build a body like John Krasinski?
It really depends on so many factors.
If you only have a bit of body fat to lose, then it might just take 4-6 weeks.
If you only want to gain 5 pounds or muscle, then it’ll just take a few months.
But if you have 20+ pounds to lose, then it’ll probably take 12+ weeks.
If you’ve never touched a weight in your life, then it will take a year to build your initial 15-20 pounds of muscle.
Fuck….there are just so many factors to determine how long it will take to bring you from wherever you currently stand to a physique that is comparable to John’s.
Just remember to stay consistent and make progress (whatever form that may take).
Want the ultimate blueprint to build a body like John Krasinski?
If you want the ultimate blueprint that teaches you the exact steps you need to build a Hollywood action hero physique like John Krasinski, then I highly recommend checking out my Superhero X12 program.
It contains over 10 different workouts for both beginners and intermediates and includes the exact dieting system you need to shred down to single digit body fat levels.