Cole Sprouse’s Workout Routine and Diet Plan

Cole Sprouse’s Workout Routine and Diet Plan

Cole Sprouse is a highly acclaimed American actor who has gained widespread recognition for his performances on both television and film. Many people are familiar with him for his role as Cody Martin in the popular Disney series The Suite Life of Zack and Cody, where his portrayal of the character earned him widespread acclaim. 

He also received critical acclaim for his role as Jughead Jones in the television series Riverdale.

In 2007, Cole’s net worth placed him among the wealthiest children alive. Furthermore, in 2011, he was listed among the highest-paid teenage actors in the entertainment industry, a testament to his success and popularity as an actor.

Today, Cole is admired for his finely honed physique, which he maintains through a combination of diet and exercise. He is known for his dedication to fitness, and many of his fans look up to him as an inspiration in this regard. So let’s find out what keeps him in great shape all year round.

Cole Sprouse’s Workout Principles

Cole Sprouse is known for his dedication to fitness and maintaining a healthy, athletic physique. He is passionate about working out and is often seen hitting the gym to keep himself in top shape.

One of the things that help Cole stay motivated during his workouts is training with his friends. He is often spotted working out with his Riverdale co-star KJ Apa, and training with a buddy gives him the extra encouragement he needs to push through his intense training sessions. So what does Cole’s workout routine consist of?

Cole Sprouse’s Workout Routine

Cole Sprouse’s Workout Routine

Image source @colesprouse Instagram

Cole Sprouse stands at a tall height of 6 feet and weighs around 70 kg. He maintains a lean physique that exudes strength and aesthetics, and it’s clear that he takes his fitness very seriously.

One of the most notable transformations that Cole went through was for his role in the movie Five Feet Apart. For this role, he had to lose a significant amount of weight, around 25 pounds, to play a character who was ill. This shows Cole’s dedication to his craft and how much he is willing to go to bring authenticity to his roles.

Cole’s workout routine is a combination of weight training and cardio. This hybrid approach gives him a physique that is both strong and lean, and it also helps him to maintain a high level of cardiovascular endurance. He usually hits the gym three days a week, which allows him to focus on different muscle groups each day. By training each muscle group just once a week, he is able to achieve optimal muscle growth and recovery.

During each of his training sessions, he focuses on 2-3 muscle groups. This allows him to give adequate focus and attention to each muscle group and ensure that they are being worked out properly. 

He also varies his exercises, sets, and reps to challenge his muscles and make sure they keep growing. He follows the progressive overload principle, where he gradually increases the weights over time and also mixes the exercises to target different angles of the muscle.

Now let’s take a look at a detailed overview of Cole Sprouse’s workout routine;

Day 1- Chest and Triceps


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Barbell bench press- 5 sets of 10, 8, 5, 3, 1 reps
  • Incline dumbbell bench press- 3 sets of 10-12 reps
  • Incline dumbbell flyes- 3 sets of 10-12 reps
  • Cable crossovers- 3 sets of 12 reps
  • Parallel bar dips- 3 sets of AMRAP
  • Tricep pushdowns- 3 sets of 10 reps
  • Dumbbell kickbacks- 3 sets of 12 reps

Day two- Back and Biceps


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Deadlifts- 5 sets of 10, 8, 5, 3, 3 reps
  • Wide-grip chins- 3 sets of AMRAP
  • V-bar lat pulldowns- 3 sets of 12 reps
  • Seated cable rows- 3 sets of 12-15 reps
  • Dumbbell curls- 3 sets of 12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

Day three- Legs and shoulders


  • Stretching
  • Light jogging- 5 min


  • 20 minutes of HIIT cardio

Weight training

  • Barbell back squats- 5 sets of 10, 8, 5, 3, 3 reps
  • Lying leg curls/Leg extension- 3 sets of 12-15 reps
  • Leg press- 3 sets of 10-12 reps
  • Standing calf raises- 3 sets of 15 reps
  • Standing overhead press- 5 sets of 10, 8, 5, 3, 3 reps
  • Arnold press- 3 sets of 10-12 reps
  • Dumbbell shrugs- 3 sets of 12-15 reps

HIIT training

When Cole needs to achieve a leaner physique, he often turns to High-Intensity Interval Training (HIIT) as a means of shedding excess fat from his frame and improving his cardiovascular endurance. 

HIIT is a style of cardio that involves alternating periods of high-intensity work with periods of rest or low-intensity work. It is known for being an efficient way to burn fat and improve cardiovascular fitness.

Cole also combines other forms of cardio exercises like steady state cardio like running, cycling, swimming, etc., and then switches to HIIT style to aid in fat loss and to also keep up with his cardiovascular endurance. With HIIT, he can work out at a higher intensity for shorter periods of time, which can be more manageable for him, and also it allows him to burn more calories in a shorter amount of time.

It’s important to note that, though HIIT is effective, it’s not suitable for everyone. It’s a challenging type of workout, and it’s essential to have a good level of fitness and proper form before attempting it. 

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Warm up and cool down

Before beginning his workout, Cole takes the time to properly prepare his muscles for the physical activity by performing a warm-up routine. This typically includes exercises such as light cardio and dynamic stretching which aim to increase blood flow and raise the body’s temperature in preparation for more intense exercises.

After completing his workout, Cole engages in a cool-down routine, which involves stretching his muscles to help them relax and return to their pre-workout state. This can help to prevent muscle soreness and stiffness, as well as injury. He stretches the muscles that he has used during his workout session and takes his time to relax them. This helps his body transition more smoothly from an active state to a more relaxed, rested state.

Cole Sprouse’s Diet Plan

Cole Sprouse’s Diet Plan

Image source @colesprouse Instagram

Cole Sprouse’s diet is an important factor in his overall fitness and physique. He doesn’t follow a strict diet plan, but he is mindful of eating healthy and nutrient-dense foods. He is able to maintain his lean physique, by being aware of what he puts in his body.

Despite being a big foodie, Cole’s diet plan consists of nutrient-dense foods. He prefers to eat foods that are high in essential vitamins, minerals, and other nutrients rather than foods that are high in empty calories and lack nutritional value.

Cole’s diet includes three main meals a day. His meals are typically composed of lean protein sources, complex carbohydrates, and healthy fats. Let’s take a look at a detailed overview of them;

Meal 1- Breakfast

  • Yogurt with granola

Meal 2- Lunch

  • Pasta

Meal 3- Dinner

  • Green salad
  • Chicken breast
  • Potatoes


Cole’s diet includes healthy snacks in between his main meals. This is done to keep hunger at bay and ensure that his body has a steady supply of essential nutrients and calories.

Some of the snacks that Cole prefers to have included fresh fruits and vegetables, such as apples, berries, and carrot sticks. He also snacks on nuts and dried fruits, which are a good source of healthy fats and fiber. He also enjoys having protein shakes which also provide him with additional protein for muscle building and recovery.

By including healthy snacks in between his main meals, Cole is able to keep his energy levels steady throughout the day and avoid overeating at his main meals. These snacks will also help him to reach his daily calorie and nutrient requirements.

80/20 rule

Clean eating is the foundation of Cole’s nutrition plan, but he also believes in the importance of balance and enjoying the foods that he loves. He follows the 80/20 rule, where he eats healthy and nutrient-dense foods 80% of the time and allows himself to indulge in less healthy foods for the remaining 20%.

Cole’s diet includes a variety of foods that he enjoys, including burgers and pizzas. He likes to eat these foods in moderation as part of his 20% indulgence. He also makes sure to watch his portions when it comes to these types of foods, so he doesn’t overdo it.

Cole avoids eating junk foods and processed foods that are high in refined sugar, and artificial and chemical additives, as these foods are often low in essential nutrients, and high in unhealthy fats and preservatives that may lead to inflammation and weight gain. He also tries to stay away from foods that are high in calories, but low in nutritional value. By following this approach, Cole is able to maintain his lean physique, while also satisfying his taste buds.

Cole Sprouse’s Supplements

Cole understands that proper nutrition and supplementation can play a crucial role in achieving and maintaining a lean and fit physique. To complement his diet plan and workout routine, he includes certain supplements in his nutrition plan.

Cole’s supplement stack may include a variety of different products, depending on his fitness goals and overall health. Here are a few examples of supplements that he might take:

-Protein supplements such as whey protein powder to aid in muscle recovery and growth after his workouts.

-Multivitamins and minerals to ensure that he is getting enough essential micronutrients

Branched Chain Amino Acids (BCAA) can help him to prevent muscle soreness and improve muscle recovery.

-Creatine supplements for an increase in muscle strength and size

-Fish oil supplements for Omega 3 fatty acids, which help in reducing inflammation, improving cardiovascular health and brain function

-Probiotics to help support gut health

-It’s important to note that Cole’s supplement stack may change over time and depend on his fitness goals, and current health status. He always consults with a nutritionist or dietician to recommend him the right supplement stack. He also makes sure to check the supplement ingredients and make sure they’re free of any banned substances.


Cole’s workout routine and diet plan are designed to help him achieve and maintain a lean and athletic physique. His approach is a well-rounded one, with a combination of resistance training, cardio, and stretching.

It’s important to note that Cole’s routine and diet may not be suitable for everyone, as each person’s fitness level, goals, and dietary needs are different. However, you can certainly use Cole’s routine as inspiration and tailor it to your own needs and goals.

In order to see the results like Cole, it’s crucial to stay consistent with your workout routine and diet plan. Consistency is key when it comes to building muscle and burning fat. By sticking to a regular routine, you’ll be able to track your progress, make adjustments as needed, and stay motivated.

Additionally, to get the most out of your routine, it’s important to listen to your body and make adjustments as needed. It’s always a good idea to consult a certified personal trainer or a nutritionist to help you create a personalized workout and diet plan that suits your needs and goals. Remember that it’s not just about having an aesthetic physique, but also about overall well-being.

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