Checkout Ethan Payne Workout Routine and Diet Plan | Height and Weight

Ethan Payne’s Workout Routine and Diet Plan: Ethan Payne is a YouTuber and actor who has inspired a lot of people to get into fitness. Ethan is known for his roles in Sidemen and The Sidemen Show, but it was his insane transformation that made him famous.

If you’re not sure what I’m talking about, click here to compare the old and new Ethan. After that transformation, Ethan’s YouTube channel has over 4 million subscribers and his Instagram account has over 2.4 million followers. Let’s look at the Ethan Payne workout and diet plan that helped him achieve this transformation.

Diet Plan of Ethan Payne

Ethan discusses his diet in the same video where he demonstrates the shoulder workout. Although the diet that we followed for the first six months of his information is on another video, where he claims that all he did was follow a strict liquid diet and eat very healthy foods while eating significantly less to achieve the body he desired.

Although he now follows a more healthy diet, Ethan stated in the video that he drinks his pre-workout supplements and BCAA before going to the gym, and then eats lunch and dinner later. As a result, Ethan eats two to three meals per day. Let’s take a look at the diet that Ethan Payne uses to achieve his physique.

The following foods are included in Ethan Payne’s diet:


  • BCAA supplements


  • Protein shake
  • Turkey breast
  • Veggies

Evening Snack

  • Protein shake


  • Chicken or salmon
  • Veggies

Body Measurements: Height and Weight

Height 5 ft 8
Weight 72 kg
Age 25 years
Chest 42 inch
Waist 32 inch
Biceps 15 inch

Workout Routine of Ethan Payne

Many people, including myself, have found hope and inspiration in Ethan Payne. We can say that Ethan deserves everything he has right now after witnessing his dedication and consistency during his workout routine. He gave numerous interviews and even produced his own video to demonstrate his ability to transform the body.

Ethan mentioned in one of the interviews that he trained five to six days a week and didn’t take a break for the first six months. Ethan continues to follow the same six-day workout routine. Every day’s workout consists of weight training exercises and a quick treadmill warm-up; however, when he was fat, he focused equally on cardio and weight training.

The volume of his workout routine is currently quite high, and it’s not something a beginner should attempt, but if you’ve been doing it for a while, you can feel free to stick to it. So Ethan Payne’s movement is relatively simple, but it is one of the best exercises for anyone to try. As I previously stated, the workout is not difficult; the key is to remain committed and consistent in your training. Now, let’s look at a workout routine that you can follow to achieve Ethan Payne’s body shape.

The following is a list of Ethan Payne’s workouts:

Stretching and warming up

Ethan usually begins his workout with a five-minute walk warm-up and stretching exercises for the muscle group he is targeting that day. This routine increases blood flow throughout your body and relaxes stiff muscles, reducing the risk of injury while exercising.

Weight Training

The Gymshark member follows a fairly standard weight-training routine, which includes 7 to 8 exercises for each body part. Let’s get started; however, keep in mind that this isn’t Ethan’s exact routine; there are some variations in specific exercises.

Monday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Flat bench press
  • Incline bench press
  • Dumbbell press
  • Pec flyes
  • Chest press
  • Cross cable flyes
  • Push-ups
  • Dips

Tuesday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Lat pulldown (alternative side and then both at the same time)
  • One-arm dumbbell rows
  • Cable rows
  • TRX rows
  • Bent over rows
  • Back lat pushdowns
  • Deadlifts

Wednesday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Seated military press
  • Seated Arnold press
  • Lateral raises
  • Front raise
  • Shrugs
  • Delt flyes
  • Delt lateral raise

Ethan Payne Exercise

Thursday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Bicep isolation curls
  • Bicep barbell curls
  • Hammer curls
  • Preacher curls
  • Concentration curls
  • Forearms curls
  • Reverse forearms curls

Friday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Tricep extension
  • Tricep overhead press
  • Tricep bench press
  • Tricep skull crusher
  • Tricep one-arm pushdown
  • Tricep cable kickbacks
  • Tricep dips

Saturday Workout

Sets: 3

Reps: 15, 12, 10

Rest time: 30 to 40 seconds

  • Smith squats
  • Hack squats
  • Leg press
  • Leg extension
  • Leg curls
  • Weighted Lunges
  • Glute thruster
  • Calf raises

Core Workout by Ethan Payne

I’m not sure if Ethan does this routine, but I won’t be skipping it because it’s one of the most important parts of the body to train, and you should do it as often as possible. So, after the weight training routine, we’ll do a quick 10 to 15 minute workout. Make it a point to exercise at least three times per week.

Sets: 3

Reps: 30 seconds

Rest time: 0

Rest time after the set: one minute

  • Crunches
  • Leg raises
  • In and out
  • Russian twist
  • Plank hold
  • Plank walks

You may also like to read: Jordan Doww, Analicia Chaves, Angel Adoree, Ava Michelle Cota