Learn All About Sam Heughan Diet Plan and Workout Routine | Fitness Training, Height

Who is Sam Heughan?

Sam Heughan is an incredible man and an even more incredible actor. Heughan is without a doubt one of the best TV actors of all time. We’ll go over Sam Heughan’s Workout and Diet for the Bloodshot Movie in great detail.

His acting abilities are incredible and deserving of praise, but it’s not just his acting that needs to be praised. Sam Heughan has also done a lot of modeling for fitness magazines, and his amazing body shape has landed him on the front page. He’s worked hard for years to get that body, and he’s lived a disciplined life. His acting, as well as his workout routine, exemplify his discipline.

Body Measurements of Sam Heughan: Height, Weight

Height 6 Ft 2.5 Inch
Weight 89 Kg
Age 39 Years
Chest 46 Inch
Waist 34 Inch
Biceps 16.5 Inch

Sam Heughan: Diet Plan

Sam Heughan’s diet is a little difficult to stick to because he doesn’t drink any sugary or dairy-containing beverages. Sam Heughan prefers to drink a lot of water throughout the day and does not eat dairy products. He is only permitted to consume black coffee, water, sugar-free protein shakes, and drinks.

He eats all of his meals in the span of eight hours. That’s how he gets shredded, according to his gym trainer.

Food that he is allowed to eat

  • Eggs
  • Chicken
  • Salad
  • Veggies
  • Meat
  • Fruits

Drinks that he allowed to drink

  • Sugar-free drinks
  • Sugar-free protein shakes
  • Water
  • Black coffee only

Breakfast Meal

  • Eggs
  • Toast
  • Veggies

Pre-workout Meal

  • Fruits

Post-workout Meal

  • Protein shake

Lunch Meal

  • Chicken
  • Salad

Dinner Meal

  • Meat
  • Salad

Sam Heughan: Workout Routine

If you follow Sam Heughan on Instagram, you’ve probably already seen the Sam Heughan workout routine he posts. Many people have tried the Friday fit challenge with Sam Heughan, which is also known as the 1000 reps workout challenge. We’ll get into more detail about that challenge later, but for now, let’s take a look at Sam Heughan’s typical week.

Workout with Sam Heughan includes –


Workout : Upper Body Hypertrophy

Now, Sam Heughan doesn’t just do one type of exercise for one body part; he likes to mix things up and get a great workout for multiple body parts. So on Monday, he works on his upper body with muscle hypertrophy (exceeding the tissues of muscles in the short term).

  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell press
  • Bicep curls
  • Battle Ropes
  • Tricep extension
  • Dips
  • Lat pulldown
  • Bent over rows
  • Side lateral raises


Workout: Legs

Legs day is on Tuesday, and Sam Heughan’s main focus while working out his legs is on his quads, glutes, and strength.

  • Squats
  • Front squats
  • Leg press
  • Leg extension
  • Box squats
  • Hamstring curls
  • Stiff leg deadlift
  • Lunges


Workout: Cardio and Weights

On Wednesdays, Sam Heughan works out with both cardio and weights, and his favorite cardio exercises are water rover and assault bike, which is one of his all-time favorites. He adores assault bikes and can spend hours riding them for a cardio workout.

  • Assault bike
  • Water rover
  • Running
  • Snatch
  • Deadlift
  • Box jump
  • Medicine ball toss
  • Kettlebell
  • Tire throw


Workout: 1000 Rep Challenge

You had been anticipating his favorite day, Sam Heughan’s challenge day. He enjoys motivating others through his fitness, which is why he designated this day as a challenge day. So, let’s take a look at the 1000 reps challenging workout routine.

So, in this workout routine, there are ten exercises that you must perform without stopping. When you’ve completed all of the exercises, you’ll have completed one set or one round. You’ll need to complete 10 rounds of the entire set.

Sam Heughan’s 1000 reps workout challenge includes the following exercises:

  1. 20kg ball slam, 10 reps
  2. Sledgehammer, 10 reps
  3. Push-ups, 10 reps
  4. Cal Row, 10 reps
  5. 50kg Bent over row, 10 reps
  6. Barbell Z press, 10 reps
  7. Toes to bar, 10 reps
  8. Dips, 10 reps
  9. Bicep curls, 10 reps
  10. 24 kg kettlebell swing, 10 reps

Sam Heughan Saturday Workout: Weights and cardio

Weights and cardio, in Saturday routine his workout is really the same as in Wednesday routine.

  • Assault bike
  • Water rover
  • Running
  • Snatch
  • Deadlift
  • Box jump
  • Medicine ball toss
  • Kettlebell
  • Tire throw


Workout: walk

  • Slow cycle or walk for 90 minutes

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