Checkout Penn Badgley Workout Routine and Diet Plan | Height and Weight

Penn Badgley’s Workout and Diet Routine: Penn Badgley is a Maryland-born American actor and musician best known for his roles as Dan Humphrey on The CW’s teen drama Gossip Girl (2007–2012) and Joe Goldberg on Netflix’s thriller You (2018–present). He is a multi-talented television and film actor who is also known for being one of Mother’s lead vocalists.

In 2011, he was named to People magazine’s “25 Beauties at 25” list and Buddy TV’s “TV’s 100 Sexiest Men” list. Penn Badgley millions of fans are obsessed with the secrets of Penn Badgley’s workout routine because he plays multiple roles in various body tones. Penn’s diet plan is also a topic that his fans are interested in discussing. So, let’s get this party started.

Diet Plan of Penn Badgley

Penn Badgley’s diet consists primarily of a vegan diet, which he admits to following because it boosts his energy levels, improves his health, and clears his skin.

Penn Badgley’s Diet Plan is as follows:


  • Oatmeal with almonds, protein scoop, banana, and berries
  • Coffee or Juice


  • Salad


  • Chicken
  • Veggies
  • Brown rice

Evening Snack

  • Protein smoothie


  • Salmon/steak/chicken
  • Veggies
  • Salad

Body Measurements: Height and Weight

         Height        5’9”, 175cm
        Weight       71kg/175.5Pounds
         Age        35years
        Chest       40inches
        Waist       29inches
       Biceps       14inches

Workout Routine of Penn Badgley

Penn Badgley played a variety of roles, but for the film ‘You,’ he underwent dramatic weight loss to play the character Joe, transforming his muscular body into a completely skinny frame. This demonstrates his commitment to his role and acting; without a doubt, he is an exceptional actor and star.

You may have heard or not heard about Peen Badgely’s one-week body transformation for his film ‘The Stepfather,’ in which he also plays Dan Humphry, a social outsider on The CW’s Gossip Girl. “What’s worse, my character was a swimmer, so I’d be shirtless in more than half of the scenes,” he explained.

He did total body strength circuits for seven days, including the one below, and guess what? He lost 2-3 pounds of fat and gained a killer body in just one week. ‘Seven days of total-body strength circuits,’ he said. Pull-ups, Leg Raise, Bosu Ball Pushup, Dumbbell Curl to Press, Shoulder Fly, Arm Raise, Physio Ball V-Up, Dip, Isometric Pushup, and Triceps Extension in rapid succession with a two-minute rest between rounds.

We don’t have much information about Penn Badgley’s workout routine right now, but we can give you the best one that will give you the same tone and body as Penn. So here it is:

Routine in the Morning of Penn Badgley

We will do an hour of dancing or cardio workouts in the morning routine. You can switch it up as much as you want. This workout will provide you with a great routine that will naturally tone your body and increase your flexibility and mobility. Yes, you will burn calories and increase your stamina.

Evening Schedule of Penn Badgley

We’ll spend an hour in the evening doing a good weight training routine. However, make sure to warm up your body with some cardio before you begin. Then go through the following steps:

Sets: 4

Reps: 15,12,10,8


  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs


  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope


  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension

Core Circuit Routine by Penn Badgley

After weight training, we will do a quick 20-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: one-two minute

  • Crunches
  • Leg raises
  • Side-to-side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold

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