Jamie Dornan’s Workout Routine And Diet Plan

Jamie Dornan’s Workout Routine And Diet Plan

The character of Christian Grey, played by Jamie Dornan in Fifty Shades of Grey, was a memorable one. Men were inspired to imitate his look and style, while women wanted to find a guy like him. His perfect combination of good looks, money, charm, and power made him an ideal romantic figure for many viewers. With his sultry demeanor and mysterious past, Christian Grey stands out as one of the most iconic characters in recent cinematic history.

Consequently, he had to build an impressive persona to play the part effectively. To achieve this, Jamie Dornan worked hard at honing his physique, which contributed significantly to his desired look for the role. This involved following a rigorous workout routine and diet plan – both of which we will reveal in greater detail in this article.

Jamie Dornan’s Workout Principles

Jamie Dornan’s workout plan for Fifty Shades of Grey was primarily focused on creating a lean, muscular look. To achieve this goal, he trained with light-moderate weights rather than pursuing an excessively bulky body. He also combined resistance training with cardiovascular exercises such as running and swimming to boost his metabolic rate and burn fat, thus achieving his desired physique.

Jamie had a consistent workout routine that included several exercises to target different muscle groups. He regularly did weighted pull-ups, incline bench presses, and lateral raises to work on his upper body muscles. Additionally, he incorporated Bulgarian split squats, air squats, and deadlifts into his routine to focus on his lower body muscles. This combination of exercises allowed him to build strength and increase muscular endurance.

Jamie Dornan’s Workout Routine

Jamie Dornan’s Workout Routine

Image source @jaimedornan Instagram

Jamie Dornan had to portray a muscular and aesthetically pleasing character in Fifty Shades of Grey. To achieve the desired physique, he relied on an intense workout routine, focusing on bodybuilding-oriented exercises. He also incorporated functional movements into his workouts such as squats, deadlifts, rows, presses, and push-ups. This all contributed to helping him gain lean muscle mass, allowing him to look like a true leading man.

Jamie Dornan is dedicated to his fitness and health, training five days a week and taking the weekends off. His typical workout routine consists of one session per day, usually in the morning or late afternoon. He mixes strength training with high-intensity cardio workouts to keep his body in peak physical condition.

Now let’s have a look at a detailed overview of Jamie Dorman’s workout routine;


  • Deadlift- 4 sets of 10, 8, 5, 3 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Hanging leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Tuesday- Cardio or Sports for 60 minutes


  • Barbell bench press- 4 sets of 10, 8, 5, and 3 reps
  • Standing barbell shoulder press – 4 sets of 10, 8, 5, 3 reps
  • Chin-ups- 3 sets of 10-12 reps
  • Bench dips- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Lying leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Thursday- Cardio or Sports for 60 minutes


  • Barbell squats- 4 sets of 10, 8, 5, 3 reps
  • Parallel bar dips- 3 sets of 10-12 reps
  • Push-ups- 3 sets of 10-12 reps
  • Pull-ups- 3 sets of 10-12 reps
  • Air squats- 3 sets of 12-15 reps
  • Lying leg raises- 3 sets of 15-20 reps
  • Planks- 3 sets of 1 minute

Saturday and Sunday- Rest


Jamie aimed at giving his physique a lean, athletic look. To achieve this, he kept his body fat percentage low. To do so, Jamie puts in a lot of effort with cardio workouts. This helped him burn calories and reduce fat which leads to the desired lean look.

Jamie’s cardio routine doesn’t just include running and walking on the treadmill. He also enjoys playing various outdoor sports such as golf, skiing, and rugby. Doing so not only helps him to burn off excess fat from his frame but also keeps his body agile and athletic. In addition to burning calories, these activities help Jamie stay in top physical condition.

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Keep it simple

Jamie has always been a minimalist when it comes to working out. He prefers to keep his workouts simple and effective, rather than having a complex gym setup. His approach to physical fitness involves basic exercises that can be done at home or in the park with minimal equipment. By keeping his workouts uncomplicated, Jamie remains motivated and consistent with his exercise routine.

Jamie is a fitness enthusiast and puts in the extra effort to stay fit. He takes advantage of every opportunity he gets by performing bodyweight exercises like pushups and crunches for as many reps as possible. To ensure an effective workout, Jamie starts his mornings with 50 pushups and continues throughout the day, totaling hundreds of reps in a single day.

Love for sports

Since his school days, Jamie has always been an avid sports enthusiast. He continues to play various sports for both physical and mental recreation. In addition to playing sports, he also likes to go swimming which helps to improve his cardiovascular endurance and keep his joints healthy.

Jamie Dornan’s Diet Plan

Jamie Dornan’s Diet Plan

Image source @jaimedornan Instagram

Jamie is truly blessed when it comes to his genetics. His fast metabolism allows him to eat a variety of foods without having to worry too much about the effects on his body. This is an immense advantage, as many people have to be very conscious and selective about what they consume in order to maintain a healthy lifestyle.

Jamie has always found it difficult to gain weight, so even when he indulges in junk food every once in a while, it doesn’t affect his physique. When Jamie was preparing for the role of Christian Grey, his trainer provided him with a strict dietary plan which included plenty of vegetables and meat. This diet plan allowed Jamie to gain the right amount of weight and maintain the desired physique for his character.

Jamie Dornan’s diet plan is designed to help increase lean muscle mass while providing his body with enough energy. It incorporates medium-high amounts of proteins, moderate amounts of carbohydrates, and moderate amounts of fat. This combination helps to ensure that he has the right nutritional balance for his fitness goals.

Jamie Dornan follows a meal plan of 4-5 meals a day. Now let’s have a look at a detailed overview of his diet plan;

Meal 1- Breakfast

  • Coffee
  • Eggs
  • Oatmeal
  • Protein shake

Meal 2- Lunch

  • Fruit juice
  • Sushi

Meal 3- Post-workout

  • Salad
  • Tea
  • Steak

Meal 4- Dinner

  • Potatoes
  • Steak
  • Dessert (such as a cheesecake)

Jamie knows that staying hydrated is important for his overall health. He makes an effort to drink at least eight 8-ounce glasses of water throughout the day. This helps maintain his energy levels and keep his body functioning properly.

Not skipping meals

Jamie has always been conscientious about his eating habits. He makes sure to never miss a meal, even when his schedule is particularly hectic. This helps to keep his body in an anabolic state, as it provides the necessary nutrients for recovery and growth. As such, he has been able to maintain a healthy and balanced diet.

On junk foods

Jamie is a fan of junk food, but he knows not to overindulge. He enjoys burgers, pizzas, cheesecakes, soft drinks, and even beer on occasion. Luckily for him, his fast metabolism helps him stay in shape despite his occasional splurges on unhealthy snacks and drinks. He still keeps an eye on how much junk food he consumes in order to maintain a healthy balance.

Jamie Dornan’s Supplements

Jamie Dornan’s diet plan included supplements to ensure he was getting the essential nutrients his body needed. His supplement stack consisted of;  

  •  Mass gainer
  • Whey protein
  • BCAAs
  • Creatine
  • Glutamine
  • Multivitamins
  • Biotin
  • Magnesium

These supplements are beneficial for muscle building and maintenance, providing energy and helping to maintain overall health.


Following Jamie Dornan’s workout routine and diet plan is an effective way to get in great shape. It consists of a combination of cardio, weight training, and Circuit Training and it prioritizes healthy meals such as lean meats and lots of fruits and vegetables. Incorporating this fitness regime into your lifestyle will help you obtain an impressive physique like Jamie Dornan.

To ensure that your exercise and nutrition plan is effective, structure it according to the information provided in this post. This will not only help you achieve the physique you desire but also promote an overall sense of physical and mental health. Make sure to stick to your routine and follow through with any changes that are necessary – your body will thank you.

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