Daniel Ezra Workout Routine: Train like Spencer from All American!

We’ve already seen Cody Christian’s workout and diet – and now it’s time for Daniel Ezra.




Daniel Ezra is the star of the CW Show “All American” which gives us the story of a rising high school football player and peers.

That means Ezra had to come in looking and performing the part of a football player, and he stepped up his training to do just that.

We love CW Stars here at SHJ, and we’ve even see over 50 CW Star Workouts Routines and Diets at this point; and Ezra will be making his way onto that list.

Daniel Ezra Stats:

Real Name: Daniel Ezra

Height: 5’8

Weight: (approximate) 171 lbs.

Age: 29 years old

Daniel Ezra is technically among the shorter male celebrities we’ve seen, falling in within the shortest range we have.

A couple more inches and he’d have made it in the mid-range – but 5’5-5’9 is well below.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.


Daniel Ezra Diet and Nutrition

Daniel Ezra actually went vegan for some of his preparation for his role in All American.

Sioux City Journal states:

“Before shooting the pilot, Erza started his day at 4 a.m., following a vegan, low-carb, high protein diet.”

Now, I’m not exactly sure how vegan mixes with low-carb and high protein – but we don’t knock specific diet choices here at SHJ.

As long as you’re fitting them into the 4-Tier-Nutrition System – we’re all about it.

I wanted to confirm this source and make sure he was definitely utilizing a vegan diet before I made any claims, so I went ahead and also found an interview shared by ShowbizJunkies that states:

Did you have a specific training regimen?

Daniel Ezra: “Yes, so the pilot happened very fast. I only had like two weeks. When we got the show, I went into my own regimen. It’s usually 4am start. I’ll eat, I’m vegan actually, so it’s very low carb, high protein diet. A lot of weight training. We have an amazing trainer called Scott Benson who just sort of gets me and Mike ready. Monday through Friday, we train with Scott. Saturday, I rest. Sunday is my own weight training and then back to it on Monday.”

This more or less confirms exactly what Sioux City Journal stated, and ShowbizJunkies continues on with:

What do you use for protein?

Daniel Ezra: “At the moment out here I’m using a vegan sport blend which is a blend of protein, hemp seeds. Other than that, a lot of nuts, a lot of vegetables, seeds, legumes. I mean, L.A. is the easiest place to be vegan. There’s just vegan restaurants and places everywhere.”

On top of that I was also able to find a video of Daniel Ezra on YouTube with Greta Onieogou “Vegan Baking with Daniel Ezra” – which definitely wraps up our research and confirms it enough for me.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.


Daniel Ezra Workout Routine Research

Moving into Daniel Ezra’s workout routine we get a ton of information from an interview he did with CBS Watch Magazine.

Daniel goes through the interview with CBS giving us tons of tips and insights into his training.

We already shared the fact that Daniel Ezra works with trainer Scott Benson Monday through Friday and then even sometimes adds in his own weight training Sunday (resting Saturday), but we’ll be breaking it down a bit more now.

Ezra’s first tips are to wake up with a workout and have a plan:

Wake Up With A Workout: No matter where I am, I will get up, meditate for 5 to 10 minutes, then do push-ups, sit-ups, squats, and calf raises. I’ll work up a sweat, but it’s more like waking myself up and getting in a good place to start my day.

Make A Plan: I start with cardio. I’ll usually skip rope or run—anything to get a sweat going. Then I’ll weight lift and end with some ab work.

The next part of Ezra’s tips are some things I really like, as he talks about compound lifts and then even moving into some iso movements.

Here’s his tips on thinking big and focusing up:

Think Big: It comes down to compound exercises, the ones that give your whole body a workout. Bench presses, squats, dead lifts, pull-ups—if you’re not making those a regular part of your routine, it’s going to slow your progress.

Focus Up: My favorite exercise is the dumbbell chest press. You can vary the grip or do it isolaterally, make it specific or slow it down. You can get almost an entire chest workout doing the dumbbell press. It’s a great exercise to do if you’re short on time.

Next up he talks about being flexible with your training and getting outside whenever you can – which are also some great tips.

We see a lot of celebrities within our Workout Database taking advantage of outdoor workouts and the flexibility to get in a workout wherever they can.

Here’s what Daniel shares:

Be Flexible: One lesson I learned from my dad is anywhere can be a gym. We used to do workouts on the streets. We’d do push-ups on the curb with cars driving past us—all sorts of crazy stuff.

Get Outside: I love to go hiking. You just can’t do that kind of thing in London. Any chance I get, I hike through the canyons or up to the Hollywood sign. I’m a sucker for a good view.

Daniel finishes up the interview giving two last tips.

He talks about being able to sneak in a set wherever you can – which plays into what I talked about above with our other celebrities making use of what they have and getting in their workouts – and then he also talks about finding the right time.

Here’s what he says to wrap it up:

Sneak In A Set: If I need to get pumped up, I do push-ups in my trailer. It gets me energized for a scene, especially one that’s emotional.

Find The Right Time: I prefer to exercise in the morning when I’m working on the show [in Los Angeles]. But there are definitely times when I can’t sleep. Back home in London, there’s a 24-hour gym right down the street from me—I can go anytime!

And with that we DEFINITELY have enough to go on to build out this full routine.

We know he’s training 5-6 day a week with a mandatory rest day in there – and we also know he’s mixing it up with calisthenics, weight training, cardio and even getting outside and getting in a hike when he’s able.

We even know some of his favorite movements and the fact that he revolves his training around compounds – so we’ll be doing that as well.

Daniel Ezra Workout Routine

Daniel Ezra Workout Routine

Training Volume:

5+ days per week

Explanation:

Daniel Ezra’s routine is minimum 5 days per week, but he sometimes adds in an extra day of weightlifting on his own, or even gets in a hike or some extra training wherever and whenever he can. For that reason we’ll be prioritizing the five days around the training regime and style he shared, but I’ll also share some extra resources for you to utilize as well.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Daniel Ezra Workout: Sample Schedule

Monday: Bench Press, Chest and Triceps

Tuesday: Back Squats, Legs and Calves

Wednesday: Pull Ups and Accessory Work with Isolation

Thursday: Overhead Press, Shoulders and Traps

Friday: Deadlifts, Back and Biceps

Saturday: Mandatory Rest Day

Sunday: Rest Day (or Active Rest Cardio)

Daniel Ezra Workout: Daily Morning Routine

Daniel says “No matter where I am, I will get up, meditate for 5 to 10 minutes, then do push-ups, sit-ups, squats, and calf raises. I’ll work up a sweat, but it’s more like waking myself up and getting in a good place to start my day.”

Meditate 5-10 Minutes

Push Ups 2×20-30

Sit Ups 2×10-20

Squats 2×15-30

Calf Raises 2×20-30

Daniel Ezra Workout: Bench Press, Chest and Triceps

Cardio Warm Up:

Choose between Skip or Run:

Jump Rope Skips

3-5 sets of 100

Treadmill or Outdoor Run

20-30 Minutes On and Off

Compound Lift:

Dumbbell Bench Press

4×12, 10, 8, 5

Accessory Work:

Cable Tricep Pushdowns with Rope

3×12, 10, 8

Incline Hammer Strength Press

3×12, 10, 8

Seated Tricep Overhead Extension

3×10

Chest Flys

3×10

Superset:

A. Push Ups

3×25

B. Dips

3×10-15

Ab Finisher: 

Sit Ups

3×20

Hanging Knee Raises

3×20

Plank

3×60 Seconds

Daniel Ezra Workout: Back Squats, Legs and Calves

Cardio Warm Up:

Choose between Skip or Run:

Jump Rope Skips

3-5 sets of 100

Treadmill or Outdoor Run

20-30 Minutes On and Off

Compound Lift:

Back Squats

4×12, 10, 8, 5

Accessory Work:

Leg Press

3×12, 10, 8

Weighted Glute Bridges

3×12, 10, 8

Hamstring Curls

3×10

Quad Extensions

3×10

Superset:

A. Weighted Lunges

3×20

B. Box Jumps

3×10-15

Ab Finisher: 

Bicycle Crunches

3×30

Hanging Knee Raises with Twist

3×20

Hollow Hold

3×30 Seconds

Daniel Ezra Workout: Pull Ups, Accessory Work and Isolation

Cardio Warm Up:

Choose between Skip or Run:

Jump Rope Skips

3-5 sets of 100

Treadmill or Outdoor Run

20-30 Minutes On and Off

Compound Lift:

Pull Ups

5×5-15 reps

Accessory Work:

Superset A:

A. Close to Wide Push Ups

3×20

B. Jumping Lunges

3×20

Superset B:

A. Inch Worm Push Ups

3×10

B. Wall Sits

3×60 Seconds

Superset C:

A. Plank to Push Ups

3×10

B. Superman Hold

3×20 Seconds

Circuit Finisher: Complete 2 Rounds

Run 400M

10 Clap Push Ups

20 Double Unders

10 Pause Squats

20 Crunches

10 Pike Push Ups

Rest 1-5 minutes as needed

Daniel Ezra Workout: Overhead Press, Shoulders and Traps

Cardio Warm Up:

Choose between Skip or Run:

Jump Rope Skips

3-5 sets of 100

Treadmill or Outdoor Run

20-30 Minutes On and Off

Compound Lift:

Barbell Shoulder Press

4×12, 10, 8, 5

Accessory Work:

Barbell Shrugs

3×12, 10, 8

Dumbbell Front Raises

3×12, 10, 8

Lateral Raises

3×10

Face Pulls

3×10

Superset:

A. Dumbbell Shrugs

3×20

B. Dumbbell Cleans

3×10-15

Ab Finisher: 

Sit Ups with Twist

3×30

Flutter Kicks

3xFailure

Side Planks

3×30 Seconds each side

Daniel Ezra Workout: Deadlifts, Back and Biceps

Cardio Warm Up:

Choose between Skip or Run:

Jump Rope Skips

3-5 sets of 100

Treadmill or Outdoor Run

20-30 Minutes On and Off

Compound Lift:

Deadlifts

4×12, 10, 8, 5

Accessory Work:

Bent Over Rows

3×12, 10, 8

Wide Grip Pulldowns

3×12, 10, 8

Wide Grip Cable Rows

3×10

Preacher Curls

3×10

Superset:

A. High Cable Curls

3×12

B. Wide to Close Push Ups

3xFailure

Ab Finisher: 

Cable Crunches

3×30

Hanging Leg Raises

3×20

Superman Hold

3×30 Seconds

Daniel Ezra Workout Routine: Bonus Training Resources


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