Taylor Lautner Workout Routine and Diet Plan [Updated] (2023)

Last updated on February 26th, 2021 at 09:01 am

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Taylor Lautner Workout Routine and Diet Plan [Updated] (2)

Want to train to become a wolf?

The answer is yes…

Well, if you said know we know you’re lying anyways.

Lautner got shredded for his role in Twilight and since then has made a splash with roles in Abduction, Grown Ups 2, Tracers, Cuckoo, and Scream Queens.

We don’t see many wolves around here, but there have been a few familiar with them. Just ask Tyler Hoechlin, who’s been an alpha leader turned Superman, and even Dylan O’Brien who has had to deal with his fair share as well.

Today we’ll be taking a deep dive into the workout routine and diet plan that helped Lautner bulk up and made his body turn heads.

Taylor Lautner Stats:

Height: 5’10

Weight: (approximate) 175 lbs.

Age: 25 years

Lautner would likely stand in at an average height for men overall, but here at SHJ he’s actually a bit shorter, with the average being 6’0+. That being said, he stands in with guys like Michael B. Jordan, Matt Damon, Josh Brolin, Aaron-Taylor Johnson, and Ezra Miller.

Guys like Donnie Yen, Mark Wahlberg come in a couple inches shorter; Zac Efron, Tom Holland,Daniel Radcliffe and Kit Haringtonjust below even them.

Let’s not forget about our monsters, though.

Coming in at the average is our triple Chris threat to start, AKA Chris Pratt, Chris Hemsworth, and Chris Evans – right around the same range as Stephen Amell and Brad Pitt.

Standing well above them are guys like The Mountain, Batista, Dwayne Johnson, Jason Momoa, Ray Fisher, and Ben Affleck.

Is it weird three members are from The Justice League?…


Don’t worry though, if you’re a different height than Taylor Lautner, this workout is still good to use.

I make them so anyone and everyone can take advantage of them.

Taylor Lautner Workout Routine and Diet Plan [Updated] (3)

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Taylor Lautner Diet and Nutrition

Taylor Lautner was training so hard that he was actually losing weight, and countering his own bulk.

Here’s a quote from Men’s Fitness:

“I was exercising so hard that I began to lose weight,” says Lautner. Sound great? Not if you normally have trouble building muscle mass. When it’s combined with weight training, cardio saps strength and limits muscle growth, especially if you spin your wheels for longer than 20 minutes before or after lifting, according to researchers at Stephen F. Austin State University in Texas. So be careful not to overdo it. “If you’re trying to gain lean mass, focus on weight-lifting with the proper technique and the right plan,” Yuam says.

We’ll need to remember some of this for Lautner’s workout routine research as well.

That being said, he had to not only cut out a lot of the cardio, but also increase his caloric intake significantly.

We’ve seen this done with guys like Hugh Jackman, Charlie Cox, Chris Evans, and a ton of others.

Unlike guys like Hugh Jackman and Terry Crews who utilize intermittent fasting like I love to recommend and utilize, Taylor Lautner chose to eat every two hours in order to increase the amount of food he was eating so drastically.

I tend to promote dietary guidelines we can make as sustainable as possible for The SHJ Army, and for all the members in The Academy with The SuperHuman Diet and the Nutrition Classes (Samurais, Monks, Vikings, Hunter Gatherers, Spartans, and Minimalists).

But, clearly the Lautner bulk worked as well.

(Video) Taylor Lautner Workout And Diet | Train Like a Celebrity | Celeb Workout

Lautner tells MTV:

“Sometimes my trainer, when we were filming — because he was up filming ‘New Moon’ with us — he’d wake me up at six in the morning and be like, ‘Hey, have a protein shake,’ ” Lautner said. “And then I’d go back to sleep for a couple hours.”

And he told Entertainment Weekly:

“Yeah, so I carry around a Baggie and it has meat patties in it,” Lautner told Entertainment Weekly. “The worst is not the patties. It’s the sweet potatoes. They get raw and cold and gushy.”

So, a meat and [sweet] potatoes type of diet.

Lautner also nearly doubled his daily protein intake, which is another pillar we discuss within our nutrition pillars at SHJ, and utilize to great success in The Academy (daily protein intake, that is…)!

Taylor Lautner Workout Routine and Diet Plan [Updated] (4)

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Taylor Lautner Workout Routine Research

So let’s start off with mentioning the fact that we know Lautner had to cut back on his cardio – which he had utilized in the past – but was forced to cut for the severe [and quick] bulk.

Mens Fitness also gives us a ton of other information I’d like to go through.

That being said, I found on tons of different resources that Lautner uses a typical bodybuilding styled routine, and trained at an intensity that was like no other.

His motivation levels were definitely high!

That’s one of the reasons that Men’s Fitness gives the tip to “Push Your Limits” when discussing Lautner’s routine. Here’s a quote from that tip:

To grow large, your body needs to become comfortable with heavy loads. “That’s why I had Taylor ‘taste’ a much heavier weight,” says Yuam, who would stack a bar (or use dumbbells) with about 40 percent more weight than Lautner could normally lift 10 times.

That’s what I’m talkin’ about!

But, don’t get too scared right away, it gets swapped in and out.

The very next tip we’re given is to “Vary Your Routine”, which is something else I love. Here’s the actual quote:

Heavier isn’t always better. To maximize gains, Lautner regularly varies reps and the amount of weight he lifts. “If you want a balanced body, you have to do that,” says Yuam. The more your muscles are forced to adapt to a new routine, the more they grow. Instead of always doing 3 sets of 8 to 10 reps, for example, occasionally reduce the weight and shoot for 4 sets of 15 reps.

If you’re able to combine these two tips, you’re definitely getting in a great workout!

Well, anyways, I’m stoked, so let’s get on to the routine — shall we?

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Taylor Lautner Workout Routine

Taylor Lautner Workout Routine and Diet Plan [Updated] (5)

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Training Volume:

4+ Days


You CAN train more than this, but you also CAN achieve this physique with 4 days of training per week. Up your intensity and vary your training. Here we go!

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Core Work:

2-3 days per week. Another tip is to NOT overwork your core. Use the core workout I give at the end of the workout 2-3 days per week wherever you can fit it.

Want To Turn This Workout Into A Full 90 Day System? Use our Workout Enhancement Tools inside The Academy

(Video) Taylor Lautner Work Out Routine - Lautner Talks About Work Out Routine

Day One: Bench Press and Assistance Work

Warm Up:


3×10 Push Ups


Barbell Bench Press

5×5 (Heavy)

Close Grip Tricep Press


Dumbbell Incline Bench Press

3×8-10 (Heavy)



Dumbbell Tricep Overhead Extension

3×8-10 (Heavy)

Dumbbell Incline Chest Flys

4×15 (Light)

Day Two: Deadlift and Assistance Work

Warm Up:


3×5 Wide Grip Pull Ups

3×5 Air Squats



5×5 (Heavy)

Cable Rows


Lateral Pulldowns

3×8-10 (Heavy)

T-Bar Rows


Dumbbell Bicep Curls

3×8-10 (Heavy)

Preacher Curls

4×15 (Light)

Day Three: Squats and Assistance Work

Warm Up:

(Video) Talyor Lautner talks about his workout routine


3×10 Air Squats


Barbell Back Squat

5×5 (Heavy)

Weighted Lunges


Leg Press

3×8-10 (Heavy)

Box Jumps


Calf Raises

3×8-10 (Heavy)

Hamstring Curls

4×15 (Light)

Day Four: Military Press and Assistance Work

Warm Up:


3×10 Pull-Ups


Military Press

5×5 (Heavy)

Dumbbell Front Shoulder Raises


Barbell Shrugs

3×8-10 (Heavy)

Face Pulls


Arnold Presses

3×8-10 (Heavy)

Dumbbell Shrugs

4×15 (Light)

Core Work Addition

Weighted Planks

3×60 seconds

Reverse Crunches


Hanging Leg Raises


Weighted Twisting Sit Ups

3×10 each side

Looking to step it up a notch?
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Taylor Lautner Workout Routine and Diet Plan [Updated] (6)


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YES! I want to unlock the secrets.

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YES! I want to unlock the secrets.

  • Research from over 300 of The World's Top Celebrities, their workouts, diets and lifestyles; picked apart and analyzed.
  • How these celebrities REALLY transform & sustain their results.
  • Dozens and dozens of Celebrity Case Studies showing exactly how YOU can achieve The Superhero Physique
  • The Top Training Styles and Diets Used Among ALL The Celebrities We Have Researched at SHJ
  • Strategies on how YOU can take all that has been compiled from this research to create your path to the sustainable Hollywood Physique
(Video) Taylor Lautner Workout Routine || Health Sutra - Best Health Tips

Taylor Lautner Workout Routine and Diet Plan [Updated] (8)


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(Video) Taylor Lautner Workout Routine in the Gym by Coach Kozak | Build Muscle Fast! | HASfit 101711


What was Taylor Lautner diet and workout? ›

Taylor Lautner's workout routine was an intense and diet quite liberal. Needing to gain at least 30 pounds of muscle in one year, an appetite of a werewolf was required. Because while the average person usually eats between 1,200 to 1,500 calories per day on a diet, Lautner consumed nearly 3,000!

What was Taylor Lautner's diet? ›

"For this little role that I did starting when I was 16, I was 140 pounds and I had to put on 35 pounds of muscle to keep my role. That was an absolute nightmare in the diet compartment — raw sweet potatoes and turkey patties and protein shakes that were essentially just mud.

How much did Taylor Lautner workout? ›

Training and eating are only two-thirds of the muscle-building equation. "The other third is recovery," says Lautner. He takes every third day off and never works out more than 5 days a week.

How long did it take for Taylor Lautner to gain 30 pounds of muscle? ›

*Taylor gained about 30 pounds of muscle in 8 months. *Taylor's PR statement is that he used a diet rich in “meat, sweet potatoes and almonds” to bulk up his body. *There was a huge amount of pressure on Taylor to gain his muscular body-enough pressure to possibly get him fired.

How was Taylor Lautner so ripped? ›

Taylor Lautner

Eating thick, heavy food every two hours,” he told USA Today. “That was really tough for me. Three protein shakes a day.” New Moon was when he first debuted the abs that would go on to become an integral part of the franchise's marketing strategy.

Does Taylor Lautner have a six pack? ›

Taylor Lautner Had a Six-Pack When He Was Only 7 Years Old.

Did Taylor Lautner take roids? ›

Definitely not,” Lautner insisted. However, Lautner did commit to five days in the gym and had a personal trainer who helped him bulk up for the role.

What role did Taylor Lautner gain weight for? ›

'[I was] doubling the amount of calorie intake I had before, which was just really tough,' the actor explained about his transformation.

How much does Jacob Black weigh? ›

Height: 5'9” Weight: 189 lbs. Other distinguishing features: Jacob has a tribal tattoo on his right shoulder signifying him as a werewolf of the Quileute tribe.

How much did Arnold workout a day? ›

He puts in an hour and a half daily, cycling for 45 to 60 minutes and lifting weights for another 30. That's a hell of a daily workout, especially for a 75-year-old, though it's down considerably from his peak bodybuilding days. When he was competing, he would lift weights for five hours a day.

What is Taylor Lautner trained in? ›

Don't Forget: Taylor Lautner Is a Black Belt

He began doing extreme martial arts at 6 years old, which, as he explained during a 2018 appearance on The Jonathan Ross Show, is a combination of traditional karate and gymnastics.

How much does Joe Rogan workout? ›

"I schedule my workouts every Sunday," Rogan explained on an episode of his podcast. "I schedule everything that I'm going to do during the week. "I say 'I have to do yoga two times this week' and 'I have to lift weights three times this week' and 'I have to run twice this week.

How much muscle can you gain in 40 days? ›

On average, though, most people can gain 0.5 to 2 pounds of muscle per month. The most important things you can do to amp up your muscle growth are focus on resistance training and eat a well-rounded diet.

How much muscle can you gain in 45 days? ›

Research investigating lean muscle gain over the course of a month is limited,2 but experts suggest that most healthy individuals can gain 1 to 2 pounds of lean muscle mass per month. However, this rate varies based on age, sex, physical condition, genetics, diet quality, and of course, training program.

How do celebrities gain muscle so fast? ›

Here are a few things you tend to see in common: Eating a lot more food. Taking protein shakes (here are three I recommend: Isopure, Beef Protein Isolate, Vega Chocolate Protein Powder ) Lifting weights (Here are 25 lb hex dumbbells I use, a 40lb adjustable dumbbell set, and a 16kg kettlebell to get started)

Is Taylor Lautner decent? ›

He is of English, German, Dutch, and Scottish descent. At the age of six, Taylor began studying martial arts at Fabiano's Karate School and he, along with his family, quickly noticed his unique and natural talent for the sport.

Did Taylor Lautner wear a wig in the Twilight movies? ›

He donned a long wig for his role as Jacob Black in "Twilight" and the first part of the sequel — due in theaters next Friday — but he opts for a shorter style during much of the new movie. "I would not want that hair," he told the Boston Globe.

What happened between Taylor and Lautner? ›

Swift and Lautner dated for several months in the fall of 2009, calling it quits that December. “He liked her more than she liked him. He went everywhere he could to see her, but she didn't travel much to see him,” a source told Us Weekly at the time. “They decided they were better as friends.”

How much Native American does Taylor Lautner have? ›

Raised as a Roman Catholic, Lautner has Dutch, French, and German ancestry, and has stated that he has "distant" Native American ancestry (specifically Odawa and Potawatomi, both Anishinaabe peoples) through his mother.

Does Taylor Lautner do his own stunts? ›

Taking on the dangerous world of Parkour in the Daniel Benmayor directed film, Lautner reveals that, impressively, he did all of his own stunts.

Does Taylor Lautner have a gf? ›

11, 2021: Taylor Lautner and Tay Dome get engaged. In November 2021, Lautner announced the couple's engagement on Instagram with a photo of Dome showing off her ring. "Cannot wait to spend forever with you @taydome You love me unconditionally," he wrote.

Who did Taylor Lautner proposed to? ›

Taylor Lautner popped the question to his fiancée Taylor Dome with a romantic proposal in Nov. 2021. Taylor Lautner is revealing the sweet details behind his proposal to fiancée Taylor Dome.

How did Taylor Lautner meet his? ›

how did taylor lautner meet his wife? As Lautner's sister will proudly tell you, the pair's successful relationship is all thanks to her, as she made the smart decision to introduce them back in 2018. "She called me and said, 'Dude, I found your future wife.

What actor has gained the most weight? ›

D'Onofrio holds the record for gaining the most weight for a role after he put on 70 pounds for Stanley Kubrick's 1987 film "Full Metal Jacket." The actor also gained 45 pounds for the 2002 movie "The Salton Sea."

What actors had to gain weight? ›

Here are 10 other celebs who tipped the scales to play meaty leading roles.
  • Christian Bale. READ FULL ARTICLE. ...
  • Renée Zellweger. Renée Zellweger garnered international fame for her role as Bridget Jones. ...
  • Mark Wahlberg. ...
  • Jared Leto. ...
  • Vincent D'Onofrio. ...
  • Charlize Theron. ...
  • Jonah Hill. ...
  • Matt Damon.
Aug 9, 2022

How strong is Jacob Black in human form? ›

Jacob has superhuman strength in both wolf and human form, though he is at his peak only while in wolf form. This has been displayed numerous times, as how Jacob was able to carry Bella 9 miles through a thick forest with ease, and nearly broke his kitchen table with one hand after reading Edward's letter.

What race is Jacob Black in Twilight? ›

Jacob Black is a character in the Twilight book series by Stephenie Meyer. He is described as an attractive Native American of the Quileute tribe in La Push, near Forks, Washington.

What kind of wolf is Jacob Black? ›

Also standing with the Cullens is Jacob Black and the Quileute werewolves, who have sworn to protect Renesmee.

How many hours does Arnold sleep? ›

Arnold Schwarzenegger's “sleep faster” strategy

The former Mr Olympia sleeps just six hours a night so that he has at least 18 hours of productive time during the day. The seven-time bodybuilding champion reportedly spent as much time in the gym as he did in bed during his early career.

How many pull ups did Arnold do? ›

Being a red-blooded, testosterone-fueled male, that's what I want (and nothing demands attention from the opposite sex like a wide back, big shoulders, and big arms). The king himself Arnold Schwarzenegger said that doing 50 pull-ups a day played a huge part in developing his monster back.

How many sit ups did Arnold do a day? ›

Arnold Schwarzenegger's 6 favourite exercises include the sit-ups. Instead of doing what Arnold did, which was 200 repetitions a day, you can make it more efficient – with weighted sit-up.

Where does Taylor Lautner live now? ›

Taylor Lautner

Which Taylor Swift is about Taylor Lautner? ›

Swift's breakup ballad "Back to December" (on her 2010 Speak Now album, which she is rumored to re-record in the near future) was widely assumed to be about her relationship with Lautner.

What is Joe Rogan's current diet? ›

Joe Rogan has cycled on an off-a-carnivore elimination diet since 2020. His interest in, and successes with the carnivore diet have led to interviews with notable carnivore proponents, including Jordan Peterson, Dr.

How many hours of sleep does Joe Rogan get? ›

As a comedian, he's frequently up until 3 am entertaining people on the stage or hanging out with his friends. He doesn't follow a strict sleep schedule. His only rule is to get eight hours a night. With that being said, he wakes up anywhere from 10 am to noon, depending on the previous night.

Does Joe Rogan take testosterone? ›

He's on TRT

After feeling a dip in energy in his late thirties, Rogan went on testosterone replacement therapy (TRT) at age 40. Starting with cream and then progressing to injections, TRT turned out to be the exact pick-me-up he needed.

Does long hair affect muscle growth? ›

The beliefs that hair is in competition with the fetus for nutrients and that long hair can negatively affect the growth and development of the body and mind are absolutely bogus.

How much protein should I eat to gain muscle? ›

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How long does it realistically take to gain muscle? ›

True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen.

What is the most muscle gained in a month? ›

Muscle gain rates vary by individual, even when following the same program. Overall, with good nutrition and consistent training, research has found that 0.5–2 pounds (0.25–0.9 kg) of muscle growth per month is a good benchmark for maximal potential muscle growth ( 7 ).

How many times a week should I workout to gain muscle? ›

A training frequency of once a week will get you bigger muscles, but research as highlighted below shows that a training frequency of 2-3 times per week is more effective in reaching this goal.

How long does it take to put on 10 pounds of muscle? ›

5 Pounds - It will take you about three months to build your first 5 pounds of muscle. That's not a long time at all, and will have a noticeable impact on your physique. 10 Pounds - After 7 months in the gym you will have built a approximately 10 total pounds of mass.

What is the hardest muscle to grow? ›

  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren't going to develop your obliques. ...
  • Calves. ...
  • Forearms. ...
  • Triceps. ...
  • Lower stomach.

Which muscle type grows the fastest? ›

Fast-twitch muscle fibers, also known as type ll muscle fibers, contract faster (hence the name) and have about a 25 to 75% greater potential for muscle growth than type l fibers. This is why they're generally considered helpful for power sports like basketball, football, and sprinting.

Which muscles grow the fastest? ›

What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.

What was Arnolds diet? ›

The Schwarzenegger diet

While Arnold currently subsides mostly on a plant-based diet, throughout much of his career his daily intake was above 3,000 calories, with plenty of protein. His diet consisted of five to six small meals per day, with 30-50 grams of protein consumed per meal every three hours.

What is Wolf workout? ›

The basic idea behind this workout is to run for two minutes; rest for 45 seconds; do one strength movement for 20, 25, or 30 seconds (based on fitness); rest 45 seconds; then do another strength movement for time; then roll right into the next 2 minute run; rest 45 seconds; strength move; and so on down the list.

Can Taylor Lautner do backflips? ›

Kane Brown welcomed a special guest on stage during a recent performance, and concertgoers said it was “amazing.” Brown shared a clip of the show on TikTok, capturing actor Taylor Lautner doing backflips onstage during Brown's set.

Did Taylor Lautner wear a wig during Twilight? ›

He donned a long wig for his role as Jacob Black in “Twilight” and the first part of the sequel — due in theaters next Friday — but he opts for a shorter style during much of the new movie. “I would not want that hair,” he told the Boston Globe.

How many hours did Arnold workout a day? ›

Arnold worked out five hours a day, six days a week. Most of us train 45 mins, and we're exhausted. All at the same time he was working on his mail order business, on his acting classes, going to college, training for three hours a day and doing construction.

How many eggs a day for bulking? ›

“To increase muscle mass, you need about 1.6 or 1.7 grams of protein per kilogram of body weight. That's about 155 grams of protein per day for a 200-pound man. If eating 4 meals per day, that would amount to about 39 grams of protein per meal, or about 11 egg whites.”


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