Taylor Lautner Workout Routine And Diet For Twilight

February 5, 2018 | 523 Comments

Taylor Lautner training and diet

I think I speak for 99% of the male population when I say I don’t really give a crap about Twilight or Taylor Lautner and his abilities as an actor.

However like most guys (and 13 year old girls) I was pretty surprised by how much muscle Taylor put on for his role in Twilight, and thus inspiring thousands of guys to hit the gym hard.

So let’s get down to the nitty gritty and how Taylor Lautner got so ripped with the Taylor Lautner workout.

Taylor Lautner’s Stats

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Before his role in Twilight, Taylor Lautner was 5’9″ and a  skinny 140 pounds. For his height, this wasn’t a good look.

But then Taylor bulked up and gained a reported 30 pounds of muscle and completely transformed his physique. He’s no longer skinny and instead sports a lean and muscular physique that’s better than most guys twice his age.

He’s now between 170-175 pounds for his role in Twilight.

Top 5 muscle building mistakes you’re making

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Every year, so many guys get inspired by actors like Taylor Lautner and decide that they want to transform their body but they always tend to fall short.


Here are the 5 muscle building mistakes I’ve found that guys make the most when trying to build muscle and get in shape:

Mistake #1 – You’re doing pro-bodybuilder splits

If you want a body like Taylor Lautner, then following a 7 day workout split that you saw in some muscle magazine is not the answer. These types of workouts only work best for guys who have been training for years and are on sterioids.

If you are a beginner…or even and intermediate trainee, then you are better off doing a full body workout split like I outline below.

Mistake #2 – You only care about chest…and arms

If you go to most gyms, then you know that Monday is national bench press day and every day is bicep curl day.

While your chest and arms are important muscles to develop, you can’t only focus on them.

It’s hugely important to train all the other muscles in your body, espescailly your back and shoulders since having a well developed back and shoulders is what contributes to that masculine v-taper body.

Taylor Lautner diet

Mistake #3 – You’re afraid to eat more

Eat big to get big.

If you’re 140 pounds like Taylor Lautner, then you can’t be eating 2000 calories per day and hope to gain and appreciable muscle mass.

You need to get used to eating a lot more than you’re used to. Now I’m not saying you need to stuff your face every day and get fat, but you need to eat just enough to spark muscle growth and minimize fat gain.

And how do you figure out how many calories you need to eat to gain muscle?

This is a pretty good formula to start out to find your daily calorie intake: 16-18 x your BW in pounds.

Mistake #4 – You suck a eating

So now you know that you need to eat big to gain muscle, but what exactly do you eat.

Taylor Lautner reportedly ate 1 gram of protein per pound of bodyweight and this is pretty much what I recommend as well (although you can go as low as 0.7 grams if you want).

You also need to be getting a decent amount of fat in your diet (at least 15-20% of your total calories).

But most importantly just use some common sense- don’t eat a ton of processed foods, eat plenty of veggies, load up on meats, rice, pasta and don’t go overboard with the processed sugars and salts.

Mistake #5 – You’re expectations are ridongculous

One of the reasons so many guys fail to pack on muscle and build a body like Taylor Lautner is because they have absolutely shitty expectations.

Most guys expect to pack on 50 pounds of muscle in 3 months and that’s just not going to happen. Never Ever.

Realistically, you will only gain 1 pound of muscle per week. Anything more than 1 pound is likely fat. This means that you will only 4 pounds per month and while that may not sound like a lot, think of it this way – think about how much a 4 pound steak looks and feels. Now imagine that steak being slapped onto your body every month. Yeah…not so little anymore.

Before I highlight Taylor Lautner’s workout, you need to understand that while Taylor’s transformation was impressive, it’s nothing out of the ordinary and it’s easily duplicable as long as you follow the very simple formula of “Get stronger and eat enough.”

Taylor Lautner workout – how to design your workout program

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Designing a workout program to build muscle so you can look like Taylor Lautner isn’t as difficult as it may seem.

I recommend a full body split for beginners where you workout 3 times per week and hit all your muscles each workout.

Full body workouts are perfect for building muscle since they hit your muscles with the optimal amount of volume and frequency to maximize muscle growth without over or under training.

So for example, your workout might look something like this:


  • Squats – 3 sets x 5 reps
  • Leg press – 2 sets x 12 reps/side
  • Shoulder press – 3 sets x 8-10 reps
  • Pull ups –  3 sets x 10-12 reps
  • 1 arm row – 2 sets x 8 reps/side
  • Hammer curls – 4 sets x 10 reps
  • Triceps rope extensions – 3 sets x 12-15 reps


  • Bench press – 3 sets x 8 reps
  • Incline press – 3 sets x 10 reps
  • Reverse dumbbell lunges – 2 sets x 10 reps/side
  • Wide grip seated cable row – 3 sets x 8 reps
  • Pull ups –  3 sets x 10-12 reps
  • Seated lateral raises – 3 sets x 15 reps


  • Romanian deadlift – 3 sets x 6 reps
  • Hyperextension (do these weighted if they become too easy) – 2 sets x 12 reps
  • Dips (do these weighted if they become too easy) – 4 sets x 8-10 reps
  • Pull ups –  2 sets x 10-12 reps
  • DB curls – 3 sets x 10 reps/side
  • Skullcrushers – 3 sets x 12-15 reps

How to abs like Taylor Lautner

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So you’re probably looking at the workout above and wondering why there aren’t any ab exercises.

Well the main reason I excluded any ab exercises from the sample workout above is because exercises like lunges, pull ups, and deadlifts already train your abs by acting as stabilizer muscles.

These exercises require your brace your entire core, so they are constantly being worked.

However, if you have severely underdeveloped abs, then I recommend adding in 3 setsx15-20 reps of weighted cable crunches done 2x per week. This can be done on Monday and Friday if you follow the plan above.

The perfect workout to get a physique like Taylor Lautner

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While you might not think very highly of Taylor Lautner as an actor, there’s no denying his impressive physique. It’s the perfect mixture of muscularity and leaness without going overboard.

The full-blown course, Superhero X12 is perfect for helping you get a body like Taylor Lautner.

It’s designed specifically to help you build the perfectly proportionate muscular that you want so badly.

As always guys, I’m here to help. Leave any comments or questions you have on the Taylor Lautner workout in the comments below.

523 Comments - Leave Your Thoughts

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  1. Curious about weight loss and getting fit. I’ve been on a weight loss plan and am down 30 lbs. (I’ve never really lifted much). I have 25 lbs to go to my goal of 180 and I’m 5’11”. I want to add muscle though so I can get a great body after the swift loss. Would you first lose all the day and then pack on muscle or start now but that might confuse my weight loss and slow that down. I’d prefer to lose the weight first because I’m having success and I don’t want to mess that up. It’s been from eating well (veggies, lean protein, little carbs or processed food) and exercise (running)

    1. You def should lift weights even if you’re losing weight. It definitely won’t slow down the amount of fat you lose.

      However, it will make you gain muscle so that will cause the scale to not go down as much but you’ll definitely look better.

  2. hey!enjoyed the article and the advise BUT I don’T get to the gym i do what i can at home. I have simple mini bars 10kg each and a pull out/sit up bench… just using these and doing some extra squats.. do you think I can pull out a Taylor!!

    1. Eventually you’ll need to increase intensity, so…yes your equipment will work at first but you’ll need to upgrade at some point.

      1. Our he could instigate intensive HIIT( High Intensity Interval Training) training, which you can pretty much do anywhere and you don’t need weights. But for defining muscles and refining the body, definitely going to need to upgrade your weights.

  3. What scientific evidence do you have regarding a full body split is more beneficial for a natural lifter? You can do an upper/lower split with the same frequency but even then I’d rather do a push/pull split

  4. As you put it rightly, you are not going to gain tons after like 2-3 months but others talk about breaking their backs for 4 years to even come halfway to Lautner. I don’t know my current weight, just that I can only do 13-14 pushups at a time and am borderline between well-fed and a bit chubby, 20 years old, 5″11, and I am slightly barrel chested. I really want to start gaining and toning up soon, probably something I have wanted since 12 but have not had the determination or confidence to do until now. I see Lautner as having the amount of muscle and tone I want to start feeling good about my body, lol. How long realistically would you say it would take me to achieve what Lautner did?

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