Travis Van Winkle Workout Routine and Diet Plan: Train like The JACKED “You” Star!


In case you’ve been living under a rock, I’m here to inform you that Travis Van Winkle is freakin’ JACKED.

He’s been in great shape for years in other roles like Accepted, Meet the Spartans, Transformers, Friday the 13th and more – but he recently played “Cary” in the Netflix Original Series “You” and is looking absolutely shredded.

So, naturally, we want to find out exactly how he is doing it.

This is an actor that has been able to sustain being in shape for years and continues leveling up more and more – which is exactly what we love learning about and what I’ve written my book Superhuman Secrets around with the case studies after researching over 250+ celebrities and the world’s most elite.

I have a feeling from Travis’ nutrition all the way to his workout are going to be packed with awesome information and killer training.

Travis Van Winkle Stats:

Real Name: Travis Van Winkle

Height: 6’0

Weight: (approximate) 185 lbs.

Age: 38 years old

Van Winkle comes in just around average height that we’ve seen among male celebrities.

Although I usually do list that height around 6’1-6’3 as you’ll see 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.

Travis Van Winkle Workout 2

Travis Van Winkle Diet and Nutrition

The first stop in our research into Travis Van Winkle’s regime is his diet plan.

We are lucky enough to have a pretty complete breakdown directly from Van Winkle on a post he shared to his Instagram.

I’ll be breaking down the entire thing for us here – because he does go into a bunch of depth.

Van Winkle says:

I just spent 6 months of 5 days a week in my garage gym, one day of cardio per week, a dynamic nutrition plan, ((also, full transparency, a little mini-pump sesh right before this photo + zero water in my body for 24 hours + Carb load pancake breakfast)) and this is where I got to.

And with an exclusive interview with Men’s Health Van Winkle expands on his nutrition plan stating:

“My goal, to put on 10 pounds of lean muscle while also losing fat was 240g of protein, 169g fat and 60g of carbs per day,” and continues on to say: “Five days out of the week we would do that, and then there were two load days. I would still have 240g protein, then 200 to 400g carbs, but only 60g of fat.”

He also goes on to say:

“I didn’t know what macros were before this,” laughs Van Winkle.

On the weekends, he would still aim to get the same amount of protein, but reduced his fat intake by half, and doubled his carb intake. “I’d have cake, doughnuts, burgers pizza…load up on carbs,” says Van Winkle. “It helped with gaining lean muscle and mass in those particular body parts I’d hit come my workouts on Monday and Tuesday.”

Jumping back to his Instagram post he also talks about sustainability:

Is this sustainable… I think so, but I don’t know. I just wrapped the show and we shall see if my ‘why’ stays strong enough to keep me away from eating pizza and cookies regularly 😆

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.

Travis Van Winkle Workout 1

Travis Van Winkle Workout Routine Research

Now it’s time for the moment we’ve all been waiting for: Travis Van Winkle’s workout routine.

We already know that Van Winkle was training 5 days a week with one day of cardio per week, but now we want to know the EXACT breakdown.

And we’re lucky enough to have the entire regime shared with us right from Van Winkle himself.

Here’s what Men’s Health shares from the interview:

Roberts created a 5:2 workout plan for Van Winkle, which he did mostly in his garage home gym around 2 or 3 p.m. in the afternoon. The plan focused on hitting certain muscle groups each day, which usually included four different exercises per muscle group. He would do descending reps within each set (i.e. 12, 10, 8, 6 reps) and add weight as he went down the ladder. He spent about 2 hours in the gym each day. The plan was structured as follows:

The structure looks like this:

  • Monday: chest and rear delts
  • Tuesday: biceps and quads
  • Wednesday: hike
  • Thursday: shoulders, triceps and chest
  • Friday: back, hamstrings and biceps
  • Saturday: core, calves, and traps
  • Sunday: cardio and/or rest

Which we’ll also be using as our workout routine schedule below – and now we know our rep scheme and exercise count as well.

They continue on leading into his nutrition plan (a bit backwards from how we did it), but finish off with a final bit on his routine here:

“I was training like an Olympic athlete,” says Van Winkle.

He also focused on recovery. “I took HCL creatine everyday after my workout, with dextrose in my protein shake within 30 minutes,” says Van Winkle. He also says that he relied on a weekly deep tissue massage, acupuncture once every two weeks, and “frequently” used his massage gun. He chugged a casein protein shake before bed, and also made sure he got enough sleep, implementing a 10:30 p.m. bedtime most nights, waking up around 6:30 or 7 a.m.

Protein shake within 30 minutes is more of a myth than anything else, but it doesn’t hurt to refuel and support that overall daily protein intake.

So we won’t knock it!

Either way, get yourself ready for a sick workout, because we’re getting right into this one.

Travis Van Winkle Workout Routine

Travis Van Winkle Workout Routine

Training Volume:

5 -6 days per week

Explanation:

For this one we’re going to be using Travis Van Winkles EXACT training split, which is 5 days a week in the gym lifting weights, one day of cardio, and 1-2 days of rest, with one being optional cardio or active rest day.

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.

Travis Van Winkle Workout: Sample Schedule

Monday: Chest and Rear Delts

Tuesday: Biceps and Quads

Wednesday: Hike

Thursday: Shoulders, Triceps and Chest

Friday: Back, Hamstrings and Biceps

Saturday: Core, Calves and Traps

Sunday: Rest Day (or Active Rest Cardio)

Travis Van Winkle Workout: Chest and Rear Delts

Warm Up: 

10-15 Minute Incline Walk

Giant Set A:

A. Incline Dumbbell Press

4×12, 10, 8, 6

B. Incline Dumbbell Chest Flys

4×12, 10, 8, 6

C. Incline Dumbbell Hex Press

4×12, 10, 8, 6

D. Diamond Push Ups

4xFailure

Giant Set B: 

A. Single Arm Bent Over Rows

4×12, 10, 8, 6

B. Standing Bent Over Lateral Raises

4×12, 10, 8, 6

C. Cable Face Pulls

4×12, 10, 8, 6

D. Pull Ups

4xFailure

Travis Van Winkle Workout: Biceps and Quads

Warm Up: 

10-15 Minute Incline Walk

Giant Set A:

A. Alternating Dumbbell Curls

4×12, 10, 8, 6

B. Alternating Dumbbell Hammer Curls

4×12, 10, 8, 6

C. Preacher Curls

4×12, 10, 8, 6

D. Chin Ups

4xFailure

Giant Set B: 

A. Goblet Squats

4×12, 10, 8, 6

B. Lateral Lunges

4×12, 10, 8, 6 each side

C. Bulgarian Split Squats

4×12, 10, 8, 6 each leg

D. Box Jumps

4xFailure

Travis Van Winkle Workout: Shoulders, Triceps and Chest

Warm Up: 

10-15 Minute Incline Walk

Giant Set A:

A. Overhead Press

4×12, 10, 8, 6

B. Dumbbell Front Raises

4×12, 10, 8, 6

C. Kettlebell Swings

4×12, 10, 8, 6

D. Clap Push Ups

4xFailure

Giant Set B: 

A. Cable Tricep Overhead Extension

4×12, 10, 8, 6

B. Cable Tricep Pushdowns

4×12, 10, 8, 6

C. Cable Tricep Kickbacks

4×12, 10, 8, 6

D. Dips

4xFailure

Travis Van Winkle Workout: Back, Hamstrings, and Biceps

Warm Up: 

10-15 Minute Incline Walk

Giant Set A:

A. KB Deadlift

4×12, 10, 8, 6

B. Bent Over Rows

4×12, 10, 8, 6

C. Dumbbell Shrugs

4×12, 10, 8, 6

D. Wide Pull Ups

4xFailure

Giant Set B: 

A. Barbell Hip Thrusts

4×12, 10, 8, 6

B. Kettlebell Swings

4×12, 10, 8, 6

C. Machine Leg Curls

4×12, 10, 8, 6

D. Cable Pullthroughs

4×12, 10, 8, 6


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