terry crews workout

Today we cover one the biggest, baddest, baldest, and nicest guys in Hollywood, Terry Crews.

At almost 50, Terry Crews has a physique that’s honestly fucking insane.

The dude’s big. This isn’t even a question of “is he on steroids?”

Maybe he is, maybe he isn’t. We’ll never truly know. And frankly, it shouldn’t matter too much.

This is a man who’s put in the work and trains his ass off.

And in this article I’ll layout how you can pack on size and strength like Terry Crews as well as outline his unconventional method to dieting, intermittent fasting.

Terry Crews Stats

Terry Crews height: 6’3″

Terry Crews weight: 245 lbs

Terry Crews workout to pack on muscle (unofficial)

No, this isn’t Eurotraining.

And this is not the official workout that Terry Crews is doing. It’s simply a workout to help you pack on size and strength like him.

The following workout is an upper/lower split that has you training 4 days per week.

You’ll be hitting upper body 2x per week and lower body 2x per week.

The workout should be done on a 2-on-1-off schedule.

This means you do two workouts, rest at least one day, then do the other two workouts.

Here’s the workout:

[thrive_text_block color=”note” headline=”Terry Crews 4-day upper lower workout example”]

“Ex: 4 x 4-6 means 4 sets for 4-6 reps each set”

Day 1: Upper body 

  1. Flat dumbbell bench press: 4 x 4-6
  2. 1-arm dumbbell row: 4 x 6-8 per arm
  3.  Seated dumbbell overhead press: 3 x 6-8
  4. Lat pull down: 3 x 6-8
  5. Rope face pulls: 2 x 8-10
  6. Lying dumbbell triceps extension: 3 x 8-10
  7. Barbell curl: 3 x 8-10

Day 2: Lower body

  1. Barbell back squat: 4 x 4-6
  2. Leg press: 3 x 6-8
  3. Stiff leg deadlift: 3 x 6-8
  4. Standing calf raises: 3 x 8-10
  5. Cable crunches: 3 x 8-10

Day 3: Upper body

  1. Barbell overhead press: 4 x 6-8
  2. Weighted chin up: 4 x 6-8
  3. Dumbbell incline bench press: 3 x 8-10
  4. Cable row: 3 x 6-8
  5. Rope face pulls: 2 x 8-10
  6. Triceps push down: 3 x 8-10
  7. Dumbbell incline curl: 3 x 8-10

Day 4: Lower body

  1. Conventional deadlift: 4 x 4-6
  2. Dumbbell lunges: 3 x 6-8 per leg
  3. Barbell hip thrust: 3 x 8-10
  4. Seated calf raises: 3 x 8-10
  5. Hanging leg raises: 3 x 8-10


When it comes to picking a weight to lift, pick a weight that you can only lift for the specified rep range. That means if it says 6-8 reps, you need to find a weight that is challenging enough that you can only lift it 6-8 times.

As for rest times:

  • Rest 2 minutes for anything in the 4-6 rep range.
  • Rest 1-1.5 min for anything in the 6-8 rep range.
  • Rest 30-60 seconds for anything in the 8+ rep range

Terry Crews diet – The power of intermittent fasting

One of the most unique things about Terry Crews’ diet is that he follows something called intermittent fasting.

If you’ve been following my site, you know I’m a big fan of intermittent fasting.

I’ve been doing intermittent fasting since 2009 way before it became “hot.”

For those that don’t know, intermittent fasting is basically where you alternate between prolonged periods of fasting (i.e. not eating) and eating.

It’s crazy simple.

In fact I wrote a few articles outlining intermittent fasting here:

The type of intermittent fasting that Terry Crews follow is a 16/8 approach.

This just means he fasts for 16 hours then eats for 8 hours.

So for example, you would stop eating at 8pm at night and not eat your next meal until 12pm the next day.

For the 8 hour eating “window,” the exact number of meals you eat is up to you. But most people do 2-3 meals large meals.

This means your entire day’s calorie intake happens in that 8 hour eating window.

So that’s it.

That’s intermittent fasting.

The only difference between intermittent fasting and other more conventional diets is that you’re eating less frequently.

And when you eat less frequently, you’re able to eat larger, more filling meals.

That’s why a lot of people see success with intermittent fasting.

They no longer feel deprived like when they followed the typical “eat 6 small meals per day approach.”

Top 3 benefits of intermittent fasting

I’ve helped thousands of people incorporate intermittent fasting into their lifestyle, and these are the top 3 benefits that get stated over and over.

I’m sure Terry Crews wold agree as well.

Benefit #1: More energy 

You know that 2pm crash people get after they eat lunch?

That’s virtually non-existent if you’re fasting.

In fact, I feel an amazing surge in energy when I’m not eating.

Yes, you’ll get hunger pangs occasionally but as long as you tough it out for 10-20 minutes, they usually disappear.

Benefit #2: Bigger, more satisfying meals 

Arguably the most noticeable difference.

Instead of eating just 3oz of chicken with 1/2 a cup of rice for dinner, you can now eat juicy hamburgers with fries and ice cream.

In a lot of cases, intermittent fasting gives you 2-3x the amount of calories per meal compared to what you would normally eat.

If you’re used to eating only 500 calories for dinner, with intermittent fasting, you could now potentially eat 1000-2000 calories per meal depending on your daily calorie goal.

This changes the game for a lot of people since you’re no longer eating like a ballerina.

Benefit #3: Better diet adherance

Obviously this is the main goal of any diet, but when you’re no long feeling hungry and deprived like many diets make you…magic happens.

And that’s what people find intermittent fasting gives them – a feeling of satisfaction that can’t be replicated with other diets.

Fair warning: Just because Terry Crews and thousands of other people are using intermittent fasting with success, doesn’t mean it’s guaranteed to work for you. You still need to commit yourself to it like any other diet or workout. It ain’t no magic pill.

Note: For the ultimate blueprint on how to get ripped using intermittent fasting and brief intense workouts that require no more than 3 hours per week, check out Superhero X12. I lay everything out for you to lose fat and build muscle in the simplest way possible.