Channing Tatum Workout Routine
Written by Sam · Filed Under Workouts & Training 39,712 views
Channing Tatum Workout Routine
On my quest to reveal more celebrity workouts I came across Channing Tatum – an actor is ripping up movie screens with his physique and I thought it’d be interesting to do a different take on celebrity workouts in this write-up…
Channing Tatum broke through with the “Step Up” dance movies and now he is getting grittier with upcoming roles in “Fighting” and “G.I. Joe”! I think a lot of guys will resonate with the build that he has developed over the past few years.
In my research to find out how Channing is training, there hasn’t been much reported other than this diet consisting mainly of vegetables and a lot of cardio to keep him lean for his recent film Fighting. So instead, what I thought might be cool is to give a look at how I would train someone if they wanted to have his physique.
Workout Routine
The concept of this workout is to get extremely lean and work on definition. Therefore, we’re going to look at higher reps with a lot of variety in standard exercises.
On weight training days you will want to do a 10 minute warm-up on a treadmill/elliptical trainer until you get a light sweat going.
Post workout do another 10 minute cool-down on the treadmill/elliptical, followed by a 10 minute flexibility and stretch cool-off.
Monday: Chest & Back
1×20reps – Pushups
3×14reps –dumbbell chest presses
3×14reps – seated cable rows
3×12reps – Pushups on Stability Ball
3×14reps – Deadlift with dumbbells
Tuesday: Cardio & Core
5 minute warm-up on treadmill
20 minute interval training on treadmill
3×10 crunches on stability Ball
3×20seconds Plank
3×12 Ab roll-out with stability ball
3×12 Stability ball pull-in
Wednesday: Arms & Shoulders
3×14 Barbell curl
3×14 Dumbbell shoulder presses on bench
3×14 Tricep Rope pull down
3×14 Dumbbell side lateral raises
3×14 Dips on bench
3×14 Rear deltoid raises
5×14 Dumbell bicep curls drop-set (Decrease weight at each set)
Thursday: Day off
Friday: Legs
3×12 Dumbbell lunge
3×12 Smith machine squat
3×12 Leg press
3×12 Calf raise
3×12 Dumbbell squat on bosu ball
Saturday: Cardio & Core
5 minute warm-up on treadmill
20 minute interval training on treadmill
3×10 crunches on stability Ball
3×20seconds Plank
3×12 Ab roll-out with stability ball
3×12 Stability ball pull-in
Sunday: Day off
You can now download this work out here – Channing Tatum Workout Routine (right click and save as)
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Conclusion:
If you try this workout you’ll notice you will start to lean out like Channing Tatum rather quickly. Try increasing weights on each workout to get a little more bulk or doing the exercises one after another with little to no rest to get more lean. Please leave a comment below if you try this workout and let me know the results you get!
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mmmm , sounds good!
How long do I do this workout for?
Hi Mike, aim to do this workout for about 6 weeks before switching it up and remember to track your results!
After the six weeks will you see results? and is this good for a beginner or no? Thanks
Absolutely Kyle, you should start seeing results after 3-4 weeks actually…if you don’t that means you need to increase the intensity/weights to push yourself to the next level. It could also mean you don’t have the proper form so may want to think about hiring a trainer to help you on that. Let me know how it goes!
After 6 weeks do you have to change workouts in order to see results?
It’s definitely a good idea to change your routine every 6 weeks to prevent your body from adapting and plateauing.
Hey Sam, I ask a question about how long I should be on this workout. Anyways, I been on this for about 3 1/2 weeks and with my diet and this workout, I already lost 17lbs! I still have 23lbs to go. Just to let everyone eles know, this workout works!
That is awesome Mike, so good to hear you have been getting awesome results from this workout. You should try and stay on this workout for 6 weeks before switching to another workout. Keep it up!
I’m on week 5 with this program. Its really good to lean you out for summer!
Right now I am doing a 3-day split workout with one day back biceps, one day chest shoulders triceps, and the last day legs…I’m into my 4th week will this workout be good for a “second” workout after I’m done the first…or should I switch to something else? Thanks again.
Yes definitely go another round before switching to something else…at this level you should be able to really push the next workout!
What do you mean another round…aren’t you supposed to switch workout routines after 6-8 weeks?
Just meant another week since you are only in week 4. Definitely go for 6-8 weeks in this workout.
on the weight training days do i have to go thru the workout more than once?
and on the weight training days should i be doin cardio or only do cardio on the days listed?
Hi JR, on the weight training days just go through the workout once but do the number of sets listed. Better to do cardio on days listed so your body can gain muscle on the weight training days. If you want to do cardio on the weight days, just do it after your weights.
Do u think this is a good workout for a women?
Hi Natalia, women can also do this routine but you will probably gain a little more muscle and I would only recommend it to women who are already at a more intermediate to advanced level. Here are some other workout routines for women
I been on this program for almost 9 weeks and I lost a little over 30lbs but, it is getting much harder to burn fat. I was thinking if its ok to increase my interval training twice a day, once in the morning and later in the evening on tuesday and again on saturday.
That is excellent news! Great job! You can try experimenting with increasing your interval training to twice a day but instead I would try increasing the intensity to the point where you are far too exhausted after one session that you couldn’t even think to do it again the same day. That way you give your body more time to recover and grow.
Hi, how long do i have to rest between exercise or should i do it like a circuit?
Rest 30-60 seconds between sets, but you can also do it as a circuit if you want to lean out.
Hi, Im 16 years old and I am skinny. I dont really have any definition in my arms and i dont have a flat stomach. I also think i may have too much fat in my thighs. I really just want to tone my thighs build arm muscles and get more pecs. Since I am already skinny I dont want to look anorexic. All that to ask, will this workout make me too skinny or put me where i need to be.
This workout is really for leaning out so I would recommend trying the Matt Damon or Jason Statham workout from the article – workout routines for men
Hi, im going to look at the workouts that you have suggested but can you please find out about Taylor Lautner who is 16 also. He recently bulked up for the Twilight: New Moon film. His body is ideal and relatable.
Thanks
Great suggestion, I will add that to list of articles I’m sure more people will want to know!
I did those workout for a couple weeks. but i have yet to do a full week. i cant took a week off due to time. so could i start this workout over and do it for 8 weeks and still see resultts? I wanna lose 25-30 pounds. is this workout good for that?
Hey Steve, definitely give it a try and re-evaluate after 6 weeks how you are progressing, this is a great workout to lose weight, just make sure to increase the intensity a little each week. Train hard!
Hey Sam, Well, I am pretty much close to my goal lost ove 35lbs already. There is just one, small problem… I have some excess skin still hanging around my midsection I can feel my abs and trust me they feel haed as a rock! But, I cant see them how do I shrink up all this excess skin I have around my midsection so that my abs can pop out?
Hi Mike, I believe that with time if you keep at it and train hard and eat really well you should see some of that excess skin disappear. Unfortunately though you may never get rid of all of it without some kind of surgery, and that really depends on your age and genetics. You may want to consult with a doctor about this to get the right answer specific to your case.
when you say increase the intensity each week, do you mean add weight to the weight training days and add time to the cardio interval workout? so instead of a 20 minute interval workout on the treadmill should i add a minute or something each week?
Hi Steve, you can increase intensity in one of two ways or even both when it comes to cardio. You can increase time or you can increase the speed at which you do it. Preferably you can increase your speed as that will really burn calories. With weight you can increase weights or you can also experiment with high reps (& lower weights) one day, and low reps (heavier weights) another day.
can i ask if the 5mins warm up on threadmill and 20mins interval on threadmill change it to a 50mins jog on the pavement? will it be better? or what can i chang it to because i do not have a threadmill.
Hi Rueben, interval training is much better for losing fat quickly so if you can stick with that you will stay right on track with the results from this routine. You do not need a treadmill to do interval training, you can implement 30 second sprints every 30seconds or 1 minute during your un.
You should also always try and avoid running on a pavement if you can, very bad for your knees and joints. Try and find a grass field or one that is made for running.
Hi, I was wondering if you dieted and did these workouts, how many pounds would you lose in a week/month?
And, I wanna lose 60 pounds, around how long do I need to be on this workout???
Hi Jonathan, the amount of pounds you loose really depends on how many calories you are burning and how much you are eating. I would advise to not focus on the weight, that is a recipe for disaster. Instead focus on how good you feel when you exercise and eat healthy. Eliminate fast foods and try and stay away from unprocessed foods, but be creative with making healthy colorful salads with lots of seasoning and spices. As a side note it is ideally a safe number to lose about 1-2 lbs/week so your body can adapt and improve each week. To start, try my 5 day course to quick weight loss and you’ll be on your way.
This is cool. Now i can look like G.I.Joe! LOL! I second the request for a Taylor Lautner workout though, Sam.
my brother is over weight and shy, What are some good excercises that he can do to lose his man boobs???
Hi Drake, the Channing Tatum workout would be a good one, or he can try men’s workout routine at home. He’ll have to first try decreasing his body fat and then work on toning and muscle strength to develop his chest further.
How many pounds of weight should I lift?
My brother liked the advice, but he is 6′2 and 275 pounds, how much should he weight at that height, and hiw can he get down to that weight fast???
Hi Sam,
I am 25 year old but my weight is 93kg i know its heavy weight. now i start to diet and walking only. pls suggest me heavy dieting not the machine excercise. i am in chennai so suggest the diet in indian foots. send me a quick update.
How can decrease his body fat??
Hi Priyas & Drake, to start take the 5 day course to quick weight loss and you’ll be on your way to losing fat. For a specific plan customized to your needs fill out the form on the about page to get my rates on online coaching.
sounds good. will try out
hi sam, i started the channing tatum workout today and im looking forward to seeing some results. ive got a little bit of a gut and i really like my food. have you any nutrition advice for me?
Hi Brian, there are a lot of great articles on the site that can help you with nutrition advice. Check out – Weight Loss Tips and Weight Loss Solutions. Keep us updated on your progress!
hi sam, just coming to the end of week 4 of the channing tatum workout. im seeing great results. im loosing fat and bulking up. i see you told someone to stick this programme out for 6 weeks. what should i do when i reach week 6.
You want to switch it up after 6 weeks to prevent your body from adapting and plateauing. You can try the 300 workout routine, Hugh Jackman workout or any other workout form the workouts and training section.
hi sam, not sure if the message i sent earlier went on the site. thanks for the advice ill definitley do it. ive two weeks left of the channing workout so ill throw the 300 workout in at the end of both weeks.im definitley gonna do the hugh jackman workout. but in the mean time would it be possible for you to look into the ryan reynolds workout. he looked great in blade trinity and wolverine. cheers thanks a mil
Awesome Brian! You got it, I have Ryan Reynolds in my list of articles to write up on as I’ve already one some preliminary research on his training routine. Stay tuned!
just back from doing the 300 workout,holy shit. that was amazing. i had to take a little breather during the box jumps. got to about 25,stoped for a few seconds then another 25. lloking forward to being sore tomorrow.
hey sam got a question for ye. im slowly but surely getting my diet in order. it was never a bad diet, just been eating big portions and the occasional chocolate bar. but the choc is gone, the portions are down and im getting more fruit,veg and salads into my diet with lots of chicken,fist and meat. just wondering should i be be taking supplements as well as having a good diet
Hi Brian, sounds good. And remember you can relax once or twice a week and have cheat days to keep you from burning out with a strict diet. I like to relax on Friday and Saturday nights and really enjoy some chocolate or ice cream! Try going without supplements and see how the results are. Then you can try implementing one and seeing how it affects your results after a few weeks. That said, I wouldn’t go without whey protein because it’s such a healthy snack to have especially when mixed with fresh fruit.
After 6 weeks straight, do you rest a week or so before you do it again? Push it to 8 weeks and then rest another week before starting it up again?
You can do either depending after how you feel 6 weeks in. Resting a week is always underestimated in value though, great time to recover and reset your engines.
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Yoh on November 4th, 2009 2:29 pm
Yooo Sam , im abit chubby and i’d really like to burn of some fat ive been doing sit ups and stuff and i can actually feel my flabs cept my belly fat is blocking it. Do you think this workout would burn fat?
This would be great for burning fat since there are two intense cardio/core days. Let us know how your results go!
Quick question….When reading the workout sheet, what do the “Set” columns represent here? For instance…
Wednesday: Arms & Shoulders
3×14 Barbell curl
I take this to mean 3 sets of Barbell curls at 14 reps. Correct? if so, what do the 5 set columns mean?
Also, how shoud I determine the weight to use and when to increase?
Thanks!
Thanks for the follow up Sam! Will take a week off after the first 6wks.
Hi Chris, you’re right about the sets. I’ve left 5 columns in case you want to add a warm up set and maybe another extra set afterwards. For determining weight, if you’re aiming for 10 reps, you should be struggling at the 9th rep mark and for the 10th one it should be a real big push.
@ Sam – Perfect! Thanks. I look forward to getting started and reporting back.
Sam, wat happened to the Taylor Lautner workout? It just suddenly disadpeared.
Hey I can’t seem to find the Taylor lautner workout anymore do you know what happened to it.
Hey Nico and Landon, unfortunately our article on Taylor was so successful that Google was giving us #1 ranking on anything Taylor related and his lawyers didn’t like that, so we had to take down the article. We call it bad PR on his part, but that’s the way it goes sometimes! I’ll be writing up some killer workout articles very soon and I guarantee they will outdo the one we had written up for him so keep checking the site!
Alright thanks for the information. Keep me updated
I have one more question sam,
I’m a 15 year old hockey player. I am serious about my sport and have been told that I’m going places in my future. I was wondering if the Channing tatum workout would be good or if one of your new ones will be better.
The Channing Tatum workout would be a great onefor sports athletes like you since it features 2 days of some intense cardio/core!
In case you want to reference the workout for Taylor –
Day 1: Chest and Shoulders
3×12 reps push-ups
3×12 reps dips
3×10 reps push-ups with feet on stability ball
3×10 reps shoulder presses with dumbbells
3×12 reps incline bench chest press with dummbells
Day 2: Back and Abs
3×20 reps ab crunches
3×10 reps wide-grip pull-ups
3×10 reps hanging knee raises
3×10 reps deadlift with dumbbells
3×30s plank
3×10 reps pulldown
Day 3: Rest or 30 minutes cardio of your choice
Day 4: Legs
3×12 reps single leg squats on each leg
3×10 reps calf raises
3×10 reps reverse lunges on each leg
3×10 reps standing long jumps
Day 5: Arms
3×12 reps bench dips
3×12 reps close grip push-ups
3×10 reps barbell curls
3×10 reps rope pushdowns
3×10 reps close grip pull-ups
3×10 reps incline dumbbell curls
Alright thanks a lot! See ya later.
Wat do u mean by “bad PR???”
Hey Nico, by bad PR I mean Public Reputation…his team doesn’t get that free publicity in such a positive light is a good thing for his public reputation.
Hi Sam, I am 24 and I am pretty skinny (5′6″ at 130lbs), though I can lift pretty well for my size I do not have any bulk in my arms or legs. Everything I eat goes straight to my stomach! So, I also need to get rid of my round belly and get some pecs. What workout would you recommend? Thanks!
Hey Sam could you write a work out plan doing excersices using strictly your own body weight that gets you the same results as Taylor- and Channing?? Thanks!!
Hermant: read the article on Tone Lower Abs Workout
Nico: I’ll def write up some total body workouts using body weight only…stay tuned.
Thanks Sam. I think you linked the wrong url.. it should be http://weightlossandtraining.com/tone-lower-abs-workout correct?
What about building bulk on my body for a guy my size? Should I follow this work out or would you recommend something else?
Thanks again,
Hemant
Woops, you’re right about the link Hernant! This is more of a leaning out and toning out workout but you can change it up so you’re doing heavier weights and less reps to get more bulk. Otherwise you can also try Hugh Jackman Workout
hey sam instead of a cardio and core day could i do high intensity interval training after workouts instead ?
thanks
Hi Sean, absolutely, I do this myself every once in a while especially if I know my week is going to be busy and I need to take an extra day or two off from the gym. Just remember to have adequate rest days so you don’t over-train.
thank you! looks good, my diets not going to be perfect but. suppose i will still see change, fat loss is my main problem. i have underlying muscle.
how do i perform the sets ?
circut style or 3 sets of one then move to next 3 sets of other exercise?
and rest period in between sets please?
thank you !
Hi Sean, you can implement circuit style if you want to define and tone rather than build muscle mass but this workout was initially designed as doing 3 sets of one exercise and then another. Rest period between sets and exercises should be 30-60seconds max.
Thanks for the advice! I will continue this work out with more weights and less reps for 6wks and then switch to the Hugh Jackman Workout.
Hi Sam,
Hemant(who has asked your previous questions) and I have been working out together. We started the Channing Tatum workout I guess 4 weeks ago. I have noticed that my jeans are tighter in my thigh area. I always have a problem fitting in jeans because I have bigger thighs (I think from my Hawaiian descent). It seems like my fat goes to my chest area and thigh area the most. Hemant wants to get bigger and I want to reduce the size of my chest and thighs…I guess tone them up. Should I modify the workout somehow to accommodate my problem areas? After this workout we were going to start the Hugh Jackman workout. Thanks for the help.
ahh thats good, ive been resting 30 between sets and 60 between exercises lol.
keep up the good work this site is awesome!
Hi Chase, you may want to do some more high intensity interval training to tone up. The Hugh Jackman workout would also be a great challenge. Keep up the good work!
Hey Sam, this workout looks great and I’m definitely going to try it. I do have a question though. When switching workouts after 6 weeks, should I completely change to another workout or would changing the order of exercises for each day or changing the order of the days do the same thing?
hey
would this be safe for someone who is fourteen?
Hi Stephen, you should mostly try changing to a completely different workout and then when you come back to this you can try switching up the order of days/exercises to keep it fresh.
Hi Stephan, it depends on what you mean by safe. If you’re concerned with height growth then it is generally recommended that you not go too heavy with weights until you are about 17-18. But many teenagers who do start training with weights around 15-16 are getting to see many health benefits. Perhaps try a lighter version of this workout and don’t go too heavy with weights until you reach 18.
Hey sam. Im 17 years old. And i currently way 175 pounds. I was orginally 190 about three months ago and i have currently not been able to pass my current weight. My goal weight is around 165. All my weight is concentrated on my stomach as a little side note. Would this be a successful workout to get rid of my midsection and lose the weight?
Absolutely Cody, give it a go! Try and add in some high intensity interval training once you get a little more advanced too!
Hey sam I jus finishes week one and I haven’t lost any weight but I feel skinnier. Is this normal or should I increase the intensity by doin more hiit on the rest days
Hi Cody, this is very normal since you are probably gaining muscle and at the same time losing fat so you won’t see any difference on the scale….so….my advice is screw the scale and go with how you feel…at the end of the day it’s how you feel when you look in the mirror after a killer workout!
Thanks Sam, you have been extremely helpful. I’ll keep you updated.
hey so i just printed off the Tatum workout, I’m 6′0 and 147 pounds. I wanna bulk up and look like Channing so will this workout help? maybe not do as much running?
Hi Jason, you’re a little light for your height so you’re right, focus on eating more high quality proteins and doing a little less running until you build some more bulk. Train hard!
Thanks man, i’ve been eating more but i normally eat alot, and i hope I look like him, cuz my arms and pec’s are the greatest.
I ment arn’t the greatest ha but i’m going to start it on monday and so far i’ve just been doin some little things to get ready for the start of it.
What is the difference between working out once a week or twice a week for each muscle group?
Hi Michelle, depends on your objective. You can workout each muscle group twice a week as long as you are getting at least 48 hours rest for that muscle group between working it out again. Rest is the most important for recovery and growth stage.
i read this and it inspired me to try this out to see how it goes for me but i have one question i dont want to pay for a gym membership and such so is there any way that i can do a work out for legs similar to what you have listed on here. im doing all of these at home .
Hi Jose, you may be able to do these exercises if you have some dumbbells at home otherwise it’s a lot more challenging to increase muscle mass in your legs without resistance weight training.