Last updated on November 16th, 2022 at 07:19 pm

Tom Ellis is a man on a mission.

I know this from watching, like a weird, nerdy, creep, on his Instagram!

That’s not weird, right?

First I saw it when Lucifer was cancelled and he persistently utilized the hashtag #SaveLucifer.

And, the story with that, if you don’t know it, is that Fox cancelled Lucifer after season three, and after some trending #SaveLucifer, Netflix picked it up for season four.

From there, I got to witness the hard work and determination in Tom Ellis’ workout routine and body transformation.  He looks absolutely incredible.

Tom Ellis Stats:

Height: 6’3

Weight: 180 lbs

Age: 39 years old

Tom Ellis is right there at the average height among male celebs we’ve seen on SHJ.

Slightly at the taller range of “average” and more of a stud than ever.

That 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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Tom Ellis Diet and Nutrition

Tom Ellis got shredded pretty quickly. 

I think an obvious part of that is due to his work ethic. 

The other part of that is the combination of a good workout routine and awesome diet.

We know you can’t out train your diet, and choosing the most sustainable one FOR YOU is the most important part.

In an interview with The New Potato, Ellis gives us a lot of information we’ll use for both this section and his workout routine research.

He shares this, to start:

From start to finish what would be your ideal food day?

My ideal food day would start with poached eggs, bacon and baked beans, which is very British of me. Then I’d probably go for some pancakes and maple syrup, if I was feeling dirty, or cinnamon French toast with whipped cream. Lunch would be a hot salt beef sandwich with pickles and mustard on rye. They make a great one at the Selfridges Deli, and it’s the only reason I’ll go there because I hate shopping and crowds. Then for dinner, it would be the orecchiette from Osteria Mozza in Los Angeles. It’s my favorite dish anywhere.

Next he gives us some workout details on top of some more dietary information:

Are you health-oriented? What are your diet and workout routines like?

Unfortunately, I love beer, candy, and bread – preferably late at night. But having to fit into my rather slender suits on Lucifer forces me to abstain from my natural eating habits, so I do try to stay in some sort of basic shape by cutting beer and working out with my trainer. These days, I do more high-intensity workouts rather than lifting heavy weights as my body is starting to creak a bit, and I’ve also started to do more yoga. I’m much better when I’m filming, but during hiatus, I let myself eat and drink what I want. Even when I’m working, though, I will usually let myself have a couple of cheat days on the weekend. If I’m working towards a photoshoot or a scene that requires the dreaded ‘shirt off,’ I cut out carbs and alcohol completely and force myself to drink 4 liters of water a day.

So some of the big cuts are beer and carbs, while upping the water intake, when it’s time to take the shirt off!

Other than that he said he let’s himself eat and drink what he wants!

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We see a lot of celebs opt for this type of sustainable approach with intuitive eating and hard training regimes.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

I will say this before we go into the workout routine information, though:  I’m going to share an Instagram post of Ellis’ recently.  In this post he mentions having a tailored diet and more water than he has ever drank.  He has stepped it up a notch recently, to look as shredded as he currently does.  So don’t think he’s not currently working harder than usual!

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Tom Ellis Workout Routine Research

We already got some good information from The New Potato interview, but there is some more great information on Ellis’ Instagram as well.

He’s posted himself doing shoulder front raises, leg press, cable tricep pushdowns, TRX push-ups, and more!

Expect to see all of that in his routine, on top of some high intensity circuit training….and yoga!

Wait, what? Yoga?

Yes, this workout will also include yoga.  That is something, on top of high intensity training, that Tom has been said to utilize.  Right now he’s focused on a new program that will reflect much of this routine we’ll see, but I’ll also be including the yoga and other style he has been known to use for the majority of his training.

In an article on TheThings.com they state this about one of the facts of Tom Ellis:

Not only is Ellis open about the fact that he is totally addicted to junk food, beer, and eating bacon for breakfast, but he is also willing to admit that he struggles to stay in shape in order to play the literal devil. Since he’s almost 40, Ellis revealed that he tends to do more yoga and high-intensity workouts rather than lift weights.

Well, listen here, “The Things”, we have TONS of celebs OVER 40, and even 50, that lifts weights to get in incredible shape.

Maybe that’s why Ellis has picked up the weight training a bit?

Let’s do this, shall we?

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Tom Ellis Workout Routine

Training Volume:

4+ days per week

Explanation:

I’m going to program you four days per week of high intensity circuit training and lifting in the form of supersets.  I will also give you a nice reminder to get active on your off days. Whether that be a brisk walk, mixed martial arts, yoga, or even some parkour…get out there and do it! 🙂

HIIT Training Options:

Treadmill: 1 min on at 5-9mph, 1 min off at 2-3.5mph

Bike: 1 min on at level 7-10 and RPMs over 100, 1 min off at level 3-5 steady RPMs 50-75

Superset Explanations:

Do one movement directly after another with no break.  Then break between each “superset”.

Ex: Complete one set of each, break, repeat.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Tom Ellis Workout Day One: Chest and Triceps

Warm Up:

Stretch

20 minutes of HIIT

Workout:

Superset One:

Dumbbell Bench Press

Dumbbell Front Chest Raise

3×10 each

Superset Two:

Tricep Cable Pushdowns

Tricep Cable Overhead Extension

Tricep Cable Kickbacks

3×10 each

Superset Three:

Incline Dumbbell Press

Incline Dumbbell Chest Flys

3×10 each

Superset Four:

Dumbbell Skull Crushers

Hex Press

Bench Dips

3×15 each

Tom Ellis Workout Day Two: Back and Biceps

Warm Up:

Stretch

20 minutes of HIIT

Workout:

Superset One:

Deadlift (DB or BB)

Bent Over Row (DB or BB)

3×10 each

Superset Two:

(Both Cable or DB)

Bicep Curls

Hammer Curls

3×10 each

Superset Three:

Lateral Pulldowns

Cable Rows

3×10 each

Superset Four:

Preacher Curls

Face Pulls

Chin Ups

3×10 each

Tom Ellis Workout Day Three: Shoulders

Warm Up:

Stretch

20 minutes of HIIT

Workout:

Superset One:

Arnold Press

Shoulder Front Raise

3×10 each

Superset Two:

Heavy Shrugs (BB or Machine)

Light Dumbbell Shrug Finisher

3×10 each

Superset Three:

Dumbbell Shoulder Flys

Single Arm Snatches

3×10 each

Superset Four:

Kettlebell Swings

Pull Ups

3×10 each

**Add a 15-30 second Battle Rope Finisher to Superset Four if possible**

Tom Ellis Workout Day Four: Legs

Warm Up:

Stretch

20 minutes of HIIT

Workout:

Superset One:

Squats (BB or  DB Goblet)

Weighted Lunges

3×10 each

Superset Two:

Assisted Cable Machine Leg Pushdown

Weighted Step Ups

3×10 each

Superset Three:

Leg Press

Hamstring Curls

3×10 each

Superset Four:

Cable Pull-throughs

Leg Extension

Light Straight Leg Deadlift

3×10 each

Bonus Activity 1-2 Days a Week: MMA, Yoga, and Parkour

All heroes should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

Also check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

Also check out the Parkour Workout (Nightrunner) designed by Academy member Felix!

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