Terry Crews’ Workout Routine, Diet Plan, Body Measurement

Terry Alan Crews has always been known for his big buff physique, whether he is gunning down an unfriendly mob in Expendables or performing a comedy scene as Terry Jeffords in Brooklyn Nine-Nine. The 50-year-old White Chicks star, being a former NFL linebacker, typically had an athletic body. After retiring from NFL in 1997, he gained some weight from emotionally eating burgers and had to join a gym to shed those extra pounds and improve his fitness. Here we share the workout regimen he followed to get into the shape of Hale Caesar for The Expendables series.

Terry Crews Body Measurements

Height: 6’2”; Weight: 245 lb

Chest: 50”; Waist: 37”

Biceps: 18.5”

Terry Crews Workout Routine

For Terry, working out in the morning has a calming effect. It allows him to think less of the outside worries and concentrate on his exercises along with a good podcast or audiobook. To prepare for his role in Expendables, he included challenging free-weight exercises like power cleans, deadlifts, and squats that help in increasing his strength and muscle mass. He trained 5-6 days a week and used half-an-hour of cardio exercises for warming up.

Terry Crews’ Workout Schedule

Here is a sample training schedule that is similar to his Expendables workout regimen. Exercises marked ‘A,’ ‘B,’ and ‘C’ form a Superset, and should be performed one after the other.

Monday: Arms, Shoulder, Abs, and Cardio

1A. Upright Barbell Row (sets: 1, reps: 5-6)

1B. Power Clean (sets: 1, reps: 5-6)

2A. Romanian Deadlift (sets: 1, reps: 6)

2B. Romanian Deadlift (sets: 1, reps: 6)

The following is a giant set of three exercises, each of which should be performed for four rounds with 30 seconds of rest between each.

3A. Front Dumbbell Raise (sets: 1, reps: 10)

3B. Arnold Dumbbell Press (sets: 1, reps: 10)

3C. Side Lateral Raise (sets: 1, reps: 10)

4. Reverse Flyes (sets: 1, reps: 10)

5. Hammer Curls (sets: 4, reps: 10, rest: 30 sec)

6. Crunches (sets: until failure, rest: 30 sec)

7. Hanging Leg Raise (sets: until failure, rest: 30 sec)

8. Running on Treadmill (30 min, 3.5 mi at 7 mph)

Tuesday: Back, Cardio

1. Barbell Deadlift (sets: 4, reps: 10, 8, 6, 4, rest: 30 sec)

2. Pull Ups (sets: 4, reps: 10, 8, 6, 4, rest: 30 sec)

3. Rocky Pull Ups/Pulldowns (sets: 1, reps: 15, rest: 30 sec)

4A. Side-to-Side Chin Ups (sets: 1 and reps: 6, both right and left side; sets: 1 and reps: 3, middle)

4B. Reverse-Grip Bent-Over Rows (sets: 4, reps: 10, rest: 30 sec after each set)

4C. Smith Machine Bent-Over Row (sets: 4, reps: 10, 8, 6, 4, rest: 30 sec after each set)

5. Seated Cable Rows (sets: 4, reps: 10, rest: 30 sec after each set)

6. Running on Treadmill (30 min, 3.5 mi at 7 mph)

Wednesday: Cardio

1. Running on Treadmill (45 min, 5 mi at 7 mph)

Friday: Legs, Abs, Triceps, Cardio

1. Barbell Squat (sets: 4, reps: 10, 8, 6, 4, rest: 30 sec after each set)

2A. Leg Press (sets: 4, reps: 10)

2B. Standing Calf Raises (sets: 4, reps: 10)

3. Hack Squat (sets: 4, reps: 10)

4. Close Grip Barbell Bench Press (sets: 4, reps: 10, 8, 6, 4, rest: 30 sec)

5. Leg Extensions (sets: 4, reps: 10, rest: 30 sec)

6. Crunches (sets: until failure, rest: 30 sec)

7. Hanging Leg Raise (sets: until failure, rest: 30 sec)

8. Running on Treadmill (30 min, 3.5 mi at 7 mph)

Saturday: Cardio

1. Running on Treadmill (30 min, 3.5 mi at 7 mph)

Sunday: Optional Day Off or Cardio

1. Running on Treadmill (30 min, 3.5 mi at 7 mph)

Terry Crews Diet

The ripped NFL player turned actor is known to use intermittent fasting for keeping his body impressive enough at the age of 50 years. In an interview, Crews revealed that he starts his day at 4:45 in the morning but does not eat anything until 2 p.m. He takes vitamins and amino acids thrice a day. He eats chicken salad, an omelet with bacon, and a protein shake for lunch and has his dinner at around 6 p.m. without skipping dessert.

Terry Crews’ Diet Plan

Meal 1: Apple, vitamin shakes

Meal 2: Protein shake

Meal 3: Granola, yogurt

Meal 4: Chicken salad, omelet, bacon, protein shake

Meal 5: Protein shake

Meal 6: Chicken breast