Chase Stokes Outer Banks Workout Routine: Train like John B!

With everyone ready for Season Two of Outer Banks we’re bringing in another round of Chase Stokes training.

We saw our original Chase Stokes Workout and Diet Plan article with research after his first role, and now we’re hopping back in for another session.

Since his first season as John B, Chase Stokes has begun training with celeb trainer Alex Fine who also trains with celebs like KJ Apa, Mark Consuelos, Cole Sprouse, Grant Gustin and a handful of other stars we’ve seen here at SHJ.

Although I’m sure some of you could have figured it out just from the workout once you saw the ab routine!

This time around we’re actually going to be working with a video from Men’s Health which Stokes jumped on with trainer, Fine, to share a full routine.

Fine and Stokes call this one the “Saturday Swole” and Fine says:

“So basically it’s just an arm and ab day to make you look…just shredded.”

From there they don’t do any messing around and they get right into the workout.

This one is actually broken down into a bunch of mini circuits and then leads us right into a killer ab session…which is also a mini-circuit.

So basically you have a lot of intensity and muscle endurance throughout the whole thing to get you as Fine says: shredded!

I broke down the entire routine from the video for you below, and if you give it a shot leave a comment in the comment section below and let me know what you think.

Chase Stokes Workout

Chase Stokes Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

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.

Chase Stokes Workout

This workout is shared by Men’s Health, Chase Stokes and celeb trainer Alex Fine.


Dips with 5 second Eccentric

3 sets til failure

Plyo Pushups

3 sets of 15 to 20 reps

5-5-5 Pullups

3 sets of reps at each different grip


Forehead Barbell Curls

3 sets of 20 reps

Half Range Biceps Curl

3 sets of 20 reps

Rope Pushdown

10 rounds of 10 reps


Biceps Curl

3 sets of 10 reps

Hammer Curls

3 sets of 10 reps

Close-Grip Press to Reach Back

3 sets of 10 reps


Leg Lifts x 30 seconds

Up and Out x 30 seconds

Leg Lift Switches x 30 seconds

Toe Touch x 30 seconds

V-Up Situps x 30 seconds

Suitcase V-up x 30 seconds

Leg Lift Circles x 30 seconds per side

Wide Leg Lift Circles x 30 seconds


Perform 5 reps on each leg and with both legs down


Post a Comment