Tom Ellis' Workout & Diet: How He Transformed for Lucifer

Tom Ellis’ workout routine, also known as Tom Ellis’ workout plan, is designed to help him build lean muscle mass and maintain an aesthetic appearance, focusing on compound movements, isolation exercises, and high-intensity interval training (HIIT).

To achieve the Tom Ellis physique, Ellis loves HIIT over conventional cardio, and his exciting HIIT training options are sure to get your heart pumping [1].

Tom Ellis underwent an intense program of short compound lifts to achieve peak physical condition for “Lucifer” season 4.

To strengthen your core and forearms, the hanging knee raises exercise is an excellent way to target the core or abs and forearms to build grip strength.

The Romanian deadlift is another effective exercise targeting your glutes and hamstrings, making it a great choice for strengthening your lower body.

"The “optimal” rep ranges for strength and/or size aren’t as rigid as you might think. Research has shown time and time again that lifting heavier weights for low repetitions and lighter weights for moderate reps can both stimulate muscle growth. The deciding factor is effort. As long as you’re training in proximity to muscular failure, whether it be on a set of three reps or 13, you’re still in the ballpark for hypertrophy."

- Jake Dickson, Certified Personal Trainer

The Tom Ellis Workout Routine

Tom Ellis’ workout plan involves two different workout routines that focus on other muscle groups, which are switched weekly to keep things interesting and ensure your muscles don’t get stuck in a rut.

Tom Ellis’ upper body workout routine consists of the following:

• Bench press
• Pull-ups
• Seated overhead press
• Cable lateral raise
• Wall curl

This powerful combination of exercises targets the chest, back, shoulders, and arms muscle group, helping Tom Ellis achieve his enviable physique.

Tom Ellis has committed to working out 6 days a week, demonstrating his dedication to his physical health.

His energizing warmup routine consists of a 20-minute jog, followed by 5-minute sprint/walk intervals of 45 seconds/15 seconds to get the blood flowing and the muscles ready to go.

After a strenuous workout, Tom Ellis stays cool and relaxed by doing 10-15 minutes of stretching exercises as part of his cool-down routine.

Tom Ellis employs the following training methods to maximize the effectiveness and success of his workouts:

• Progressive overload
• Reverse pyramid training
• Kino reps
• Rest-pause training

Progressive overload means continually adding resistance and intensity or making exercises more complex and harder for each following workout [2].

Reverse pyramid training is an effective method to trigger solid hypertrophy gains [3].

After a few warm-up sets, you can jump straight into the heaviest set, lower the weight by 10 percent and increase the rep range for the next sets.

Kino reps are similar to progressive overload because they add more volume to your training.

It focuses on lifting less weight but more times, decreasing the overall intensity but adding to the training volume.

This approach is excellent for achieving better mind-muscle connections.

Rest-pause training is another effective strategy involving performing 12-15 reps with a lighter weight, followed by three additional sets of 4-6 reps with only 15-20 seconds of rest [4]. 

This approach helps to maximize muscle growth using very light weights and can be an excellent way to break plateaus and reach your fitness goals.

Other Celebrity Workouts:

• Gerard Butler's Workout Routine, Diet Plan and Supplements
• Michael Fassbender's Workout Routine and Diet Plan
• Tom Hardy's Workout Routine and Diet Plan

Tom Ellis’ diet plan emphasizes the importance of high protein, moderate fat, and low carb meals, with a focus on whole foods and nutrient-dense sources for optimal nutrition.

His meal plan includes 4-5 meals per day, ensuring that he gets the proper nutrients and energy needed to fuel his intense workouts and maintain his lean and muscular physique.

In addition to his diet, Tom also follows a strict exercise regimen that includes weight training.

Breakfast

To start his day off right, Tom Ellis enjoys a power-packed 5-egg omelet filled with mushrooms, onions, and peppers, plus an extra 5 egg whites for an added boost.

This nutritious breakfast provides him with the protein, vitamins, and minerals needed to fuel his body for the day ahead.

Supporting his intense workout routine, Tom’s breakfast helps him stay energized and focused throughout the day.

Read More: Tasty Breakfast Foods That Burn Belly Fat

To support muscle growth, recovery, and overall health, Tom Ellis incorporates a range of supplements into his diet plan, such as:

• Quality whey protein
• BCAAs
• Creatine
• Nitric oxide enhancer
• ZMA
• Beta-alanine
• Glutamine
• Multivitamins

These supplements provide additional nutrients and benefits to help him reach his fitness goals and maintain his amazing physique.

Whey protein, for example, can help build muscle, boost metabolism, and curb cravings, while BCAAs can help build and repair muscle, as well as provide more energy during workouts.

Creatine is an incredible supplement for gaining mass and boosting gym performance, and a nitric oxide enhancer can help build muscle and strength, as well as burn more fat for a leaner physique.

By incorporating Tom Ellis’ supplements into his diet plan, Tom Ellis ensures that he has the support he needs to achieve and maintain his impressive physique.