Last updated on February 17th, 2021 at 09:55 am

I AM GROOT!

I honestly considered making this entire workout plan full of “I Am Groot” over and over again, but I assume none of you have the Rocket capability of translation skills.

I forgive you.

Vin Diesel has been around for a while, so researching this one was pretty fun.  There are plenty of resources around the web to make this one pretty awesome.  Oh, and as many of you will be happy to hear: this workout will be for bulking.

As if that wasn’t obvious enough.

Oh, and before we get too far ahead of ourselves, I want to continue to trend we started with the New Goblin James Franco and the “New” Spider-man Tom Holland, and go over some stats before going further.

Vin Diesel’s Stats

Height: 6’0

Approximate Weight: 225

Age: 51 years old

Vin Diesel is just short of the average height among male celebs.

But, he of course falls into a category as well.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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How should you be eating?

Vin Diesel is a pretty big dude. The combination of six foot and two hundred twenty five pounds of stocky muscular build doesn’t just happen overnight.  It also takes training (which we’re obviously covering), and a diet to match.

That being said, we’re going back to the Nutrition Pillars for this one, obviously, and we’re going to be using a unique combination.

For clean and lean mass gain I always suggest tracking protein and carbs, and utilizing intermittent fasting if possible, but the key trick here is going to be your calories and making sure you’re eating enough to tack on muscle.

You can’t expect to get massive boulder shoulders like Vin Diesel (and obviously Groot), if you’re not eating enough to sustain them.

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Vin Diesel Workout Routine Research

Men’s Fitness takes immediate note of Vin’s shoulders and has a workout utilizing some basic cable work, some lightweight dumbbell exercises and bands, but I’m going to go ahead and make the obvious guess that it’s not actually anything near what Diesel did himself.

But hey, thanks Men’s Fitness!

Don’t fret though, there’s more! (I instantly thought of “But wait, there’s more!” in the Billy Mays voice…)

Train-Mag did a full Vin Diesel workout routine feature in their magazine for his Fast and Furious workout and not only do we have the entire routine to work with, but they also let us know that he likes to do sets of 8 reps.  We’ll utilize this as well, being that this is for bulking up and gaining mass.

Fitness Hacker also gives us a full workout routine to use, promising it is 100% accurate (I’m not sure I fully believe them), and tell us he uses 8-12 rep counts.

Between the two, I’ll use them in combination of what I feel is best for bulking for you guys.

Let’s get on with it.

But first, we dance.

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The Vin Diesel Workout Routine

Training Volume: 4 Days

Also included is Supersets. This means you utilize two exercises back to back with no break, and then take your rest in between before starting another superset.

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Vin Diesel Workout – Monday: Chest

Superset One:

Bench Press Flat

AND

Bench Press Decline

4 SUPERsets of 8 Reps Each Workout

Superset Two:

Dumbbell Flys

AND

Push Ups

4 Supersets of 8 Reps Each Workout (Feel free to up the reps on the push-ups)

Superset Three:

Incline Dumbbell Press

AND

Low Cable Crossover

4 Supersets of 8 Reps Each Workout

Vin Diesel Workout – Tuesday: Triceps

Superset One:

Overhead Tricep Extension

AND

Skull Crushers

4 Supersets of 8 Reps Each Workout

Superset Two:

Reverse Grip Tricep Push-downs

AND

Incline Barbell Tricep Extension

4 Supersets of 8 Reps Each Workout

Superset Three:

Tricep Dumbbell Kickback

AND

Dips

4 Supersets of 8 Reps Each Workout

Vin Diesel Workout – Wednesday: Off Day

Get Active!

Feel free to incorporate some abs here as well!

Vin Diesel Workout – Thursday: Back and Shoulders

Superset One:

Shoulder Press

AND

Lateral Raises

4 Supersets of 8 Reps Each Workout

Superset Two:

Lateral Pulldowns

AND

Bentover Rows

4 Supersets of 8 Reps Each Workout

Superset Three:

Deadlifts

AND

Shoulder Shrugs

4 Sets of 8 Reps Each Workout

Vin Diesel Workout – Friday: Legs

Superset One:

Barbell Back Squats

AND

Calf Raises

4 Sets of 8 Reps Each Workout

Superset Two:

Sumo Squat

AND

Lunges

4 Sets of 8 Reps Each Workout

Superset Three:

Front Squat

AND

Clean and Snatch (can be subbed for Clean and Squat)

4 Set of 8 Reps Each Workout

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Here’s a bonus video of some Vin Diesel Combat training

Diesel has been quoted saying: “I did a lot of jiu-jitsu for Furious 7. Really it was for what I believe is the best fight sequence in the whole Fast and Furious Saga. I worked with Paul Walker’s jiu-jitsu teacher.”

So, although he states it was for a fight scene, I felt it was fun to add just in case you wanted to take it into account with your training