Aidan Gallagher | Workout Routine and Diet Plan | Height, Weight, Body Measurements

Aidan Gallagher’s Workout and Diet Routine: Aidan Gallagher is an actor and a pop singer best known for his roles in television shows such as Nicky, Ricky, Dicky, and Dawn, in which he plays Nicky, and now he’s trending on The Umbrella Academy. Aidan is also known for his slim and lean body shape; I’m sure many of you have looked into how to get a body like his, but don’t worry, I’ll give you all the details on Aidan’s workout and diet plan.

Diet Plan of Aidan Gallagher

Aidan Gallagher follows no specific diet. He’s only 16, so he eats whatever he wants while making healthier choices. Aidan’s vegan diet includes a lot of plants and vegetables, which is another reason he stays so healthy.

Aidan also enjoys his protein shake and drinks a lot of water. I can’t tell you much about his diet because there isn’t any information available, but I can give you a plan to follow to look like Aidan.

Gallagher eats the following foods:


  • Oats with water, a scoop of protein, and fruits
  • Orange juice


  • Protein shake


  • Whole-grain pasta
  • Veggies


  • Quinoa, beans, tofu, or any vegan dish
  • Rice
  • Veggies

Body Measurements: Height and Weight

Height 5 ft 4 inch
Weight 55 kg
Age 16 years
Chest 36 inch
Waist 28 inch
Biceps 14 inch

Workout Routine of Aidan Gallagher

Aidan Gallagher has been exercising since the beginning of his career. His workout video from when he was 12 can be seen here. Aidan has always enjoyed going to the gym since he was a child. When you go to the gym at such a young age, there are a lot of things to consider.

Aidan had also considered them, and if you watch his workout video, you’ll notice that he focuses on specific workouts. That’s because he’s young and doesn’t want to stop growing. Push-ups, pull-ups, dips, cable rows, dumbbell curls, and other exercises play an important role in his fitness; you can see him doing these exercises in this video by clicking here.

So, how can you get a good body shape like Aidan without stopping your growth? Don’t worry, I’ll show you a workout that you can do to get a body like Aidan that won’t even affect your growth hormones. So let’s take a look.

Aidan Gallagher’s workout includes the following:-


Cardio is crucial to getting in shape; especially in your early teen years, it will help you with more than just weight loss. Regular cardio can even aid in your growth, allowing you to grow more quickly. You can try any cardio exercise you want, including water rowing and cycling. However, for the best results, I recommend running four miles at least five days per week.

Weight Training of Aidan Gallagher

People often believe that weight training is not appropriate for children; however, there are specific exercises that children can perform. So you can join a gym and begin by doing a mixed routine that works a variety of muscles. Following this routine is the best way to train your body:

Monday Workout

Exercise: Upper body

Sets: 3

Reps: 10 to 15

Rest time: 40 seconds

  • Push-ups
  • Pull-ups
  • Chest press
  • Chest flyes
  • Lat pulldowns
  • Cable rows
  • Dumbbell curls
  • Barbell curls
  • Hammer curls

Tuesday and Saturday Workout

Exercise: Core

Sets: 3

Reps: 10 to 15

Rest time: 40 seconds

  • Crunches
  • Suitcase crunches
  • Bicycle crunches
  • Leg raises
  • Leg throws
  • Russian twist
  • Plank twister
  • Plank hold

Wednesday and Sunday Workout

Exercise: Lower body

Sets: 3

Reps: 10 to 15

Rest time: 40 seconds

  • Bodyweight squats
  • Resistance band squat jump
  • Resistance band sumo squat
  • Lightweight dumbbell lunge
  • Leg extension
  • Leg curls
  • Hip thruster
  • Hyperextension
  • Calf raises

Friday Workout

Exercise: Upper body

Sets: 3

Reps: 10 to 15

Rest time: 40 seconds

  • Push-ups
  • Pull-ups
  • Rope pushdowns
  • Tricep one-arm cable pushdown
  • Diamond push-ups
  • Tricep Dips
  • Lightweight shoulder press
  • Shoulder dumbbell front raise
  • Shrugs

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