Terry Crews Workout, Diet & Nofap Lifestyle

“Muscle!Muscle!Muscle!What?!” If you know “muscle music”, you most definitely know the pumped up brawn shouting his lungs off. 

It is none other than Terry Crews.

 In the 2012 Old Spice Music Muscle advertisement, he plays the snare drums, bass drums, tom-toms, tambourines, guitar, bike horn, woodblock, even a “flame sax” set of three saxophones all by flexing his muscles.

Terry Crews workout

Since then everyone wants in on the action. Hollywood, athletes, fitness buffs and even regular Joes all want in on his workout routine.

 How does Terry Crews get to be so ripped?

Terry Crews Workout and Fitness Routine

They say variety is the spice of life. However, Terry Crews does not subscribe to this school of thought.

He is all about sticking to the tried and tested. The ATG host has had the same workout routine for 20 years. 

On top of that, he hardly ever misses a day in the gym. With such consistency and discipline, a superhero’s body is yours for the taking.

Would you like in on the action? Then look no further. Here is a week’s workout lay down on how to be ripped like Crews.

Monday: The 24s for Shoulders

  • For starters, note that Crews’ exercises are called The 24s because you do 6 reps of each of the 4 exercises.
  • So start every day by warming up through stretching and 30 min cardio (jogging, etc. mix it up.)
  • You will need 135 lbs. of weight to do upright barbell row, power cleans, the Romanian deadlift and weighted jump squats.
  •  Afterward, do 3 sets x 10 reps of Arnold press, shoulder fly, military press and shrugs

Tuesday: The 24s for the Back

On your second day, you will do side to side chin up, reverse grip bent over row, deadlift and Burpee and then you take a break.

 Subsequently, do 3 x 10 reps of cable row, lat pull down, deadlift, and wide grip pull up

Wednesday: The 24s for Arms

Biceps curl w/ dumbbells, hammer curl w/ dumbbells, weighted lunge w/ dumbbells and deadlift w/ dumbbells 4 exercises on the third day. As usual, 6 reps of each of the 4 exercises.

 After you are done take a break. Then do 3 x 10 reps of preacher curl, triceps overhead extension, close grip bench, and triceps pushdown

Thursday: The 24s for Legs

On your 4th day, front squats, weighted step up, straight leg deadlift and weighted jump squats are your exercises. Once you are done, take a break and then do:

  • Back squat: 5 sets x 10,8,5,3,1 reps
  •  Calf raises: 3 sets x 15 reps
  •  Leg press: 3 sets x 10 reps
  •  Hamstring curl: 3 sets x 10 reps

Friday: The 24s for the Chest

Clap push-ups, dumbbell bench press, dumbbell clean and weighted dips (hold a dumbbell between your feet). Do 6 reps of each of the 4 exercises.

 Take a break and then do:

  •  Barbell bench press: 5 sets x 10,8,5,3,1 reps
  •  Chest fly: 3 sets x 10 reps
  •  Incline bench press (with dumbbells or barbells): 3 sets x 10 reps
  •  Hex press: 3 sets x 10 reps

Here we have a video that shows Terry Crews doing his 24s workout.

Terry Crews Workout for Expendables

Terry Crews Diet

It goes without saying, to have such a chiseled body like Crews you gotta have a super jacked diet.

Over the last 6 years, Crews has survived on intermittent fasting. He uses the 16/8 Method which involves fasting every day for 14-16 hours and restricting your daily “eating window” to 8-10 hours.

The ATG host wakes up early and begins his workout at 6 am. Once he is done, he does not eat anything until 2 pm. It’s only after 2 pm that he can have his first meal.

Thereafter, his other 2 or 3 meals are strictly between 2-10 pm. Once the ‘eating window’ is over he goes through the 16 hour fasting period where he does not eat but only drinks amino acids.

He may have coffee or tea and some coconut oil to keep full. He says the thing with intermittent fasting is you do not want to have a bad meal after waiting for 16 hours.

  • Why is intermittent fasting good for you?

Scientifically there is a process known as autophagy. In this process, the cells in your body rebuild themselves. It is one of those things when you go without food it strengthens your cells and renews them. Inadvertently, the body gets into better shape and increases your overall health.

Also Read: Tony Robbins Workout, Diet & Lifestyle

Terry Crews Lifestyle

Crews is an actor, athlete, comedian, activist, artist, and former American football player. With all these achievements he usually plays it off with his comedic side. However, you can learn a few things from the man.

For starters, Crews is a creature of habit. He eats the same things over and over again. He likes lots of vegetables and lean meats. He says doing so makes calorie-counting unnecessary.

Furthermore, just too eerie on the safe side, twice a year he counts his calories for 30 days straight. He documents everything he eats to get an accurate count of what he eats.

His food comprises mainly green vegetables, lean meat, eggs, nuts, avocados, fruits, olive oil, and yogurt.

If you didn’t know, Crews’ cheat day is Sunday. He says the cheat day helps him stick to his diet. He says he has a soft spot for mac & cheese and steak sandwiches.

Also Read: Kendall Jenner Workout, Diet & Lifestyle

How you maintain your lifestyle like Terry Crews

I’m sure you are wondering how can I get to be like Terry Crews. For starters, consistency and discipline will be mantles to carry you through. 

To begin with start, with small baby steps of monitoring what you eat. Then afterward start slowly and surely on the intermittent fasting. 

Once you get your diet on a t, join a gym and have your trainer know you would like to start training like terry crews. Perhaps they may laugh at you but do not be dissuaded, stick to it. Slowly but surely you will be on your way to having a body like terry crews.

Maybe one day you will be flexing like terry crews on your own Old spice music muscle advertisement.


About Gaurav Dhir

Gaurav Dhir, B. Tech, PGDCM is an engineer and MBA by training. A fitness aficionado, Gaurav follows a strict diet and exercise regimen to keep himself vigorously active. He loves playing sports and being outdoors. Gaurav is responsible for the health and wellness of 4 generations including his son, elderly parents and very elderly grandparents.