Last updated on March 10th, 2021 at 09:53 am

You have 3 wishes.

Use them wisely.

We’ve now seen Aladdin and Jasmine’s Disney Inspired workout routines, and even Naomi Scott’s routine (she’s playing Jasmine), and Will Smith (Genie, duh) – but now it’s time for the man of the hour.

Yes, that’s right. 

Mena Massoud has played in Masters in Crime, Jack Ryan, and more – but he’s now becoming our Aladdin in Disney’s live action production set to hit theaters next month.

And he has hit the weight room in preparation for his role.

Mena Massoud Stats:

Height: 5’8

Weight: (approximate) 165 lbs.

Age: 27 years old

Mena Massoud is quite short compared to other celebs we’ve seen at SHJ.

He falls in the shorter range among men, and that’s two in a row at the 5’8 height (Don Cheadle last week).

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.

Take the SHJ Program Quiz!
Take The SHJ Program Quiz and find the perfect program for YOU.

Mena Massoud Diet and Nutrition

Mena Massoud joins our other celeb vegans at SHJ.

We’ve seen a couple others.

Actually, he even launched a vegan brand called Evolving Vegan – so if you guys are vegan or interested in being vegan – that might be something cool to check out!

Massoud tells VegNews:

“It’s a difficult thing, changing the way you eat, and I felt as though vegans didn’t care to share their knowledge or experience with those who weren’t fully willing to commit immediately. Evolving Vegan is about encouraging everyone to evolve and turn to a plant-based lifestyle, even if it’s for one day of the week.”

And on the Evolving Vegan Instagram they share this from Massoud:

A note from our Founder: “I started this project to share the stories of incredible restauranteurs, chefs, entrepreneurs and above all, fellow human beings who are trying to make a difference in the world. It’s not about labels, or eating habits or any of that crap. It’s about evolving in the right direction so that we can help save our planet, our bodies and our fellow living souls.”

But that’s not the only stop you should have on Instagram while you’re there.

Massoud also shares a ton of vegan food choices on his own Instagram if you’re interested in seeing what kind of food he finds most sustainable.

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’ve seen a lot of celebs opt for specific restrictions. 

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.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Mena Massoud Workout Routine Research

As far as Massoud’s workout routine research: his Instagram comes in handy for that as well.

If you’re looking for a new fitpiration, he just might be your man.

He posts update pictures, gym videos, and more.

And they’re pretty awesome.

I actually took some time to go through a ton of his pictures and find out some of the workouts and styles we’re working with and here’s a list of what I found:

Bag work, mitt work, slam ball, hiking, weighted pull ups, dumbbell shoulder front raises, TRX body-weight rows (mentions LOVING calisthenics and wanting a weighted vest), box jumps, horseback riding, more hiking, leg press, more hiking and more horseback riding

So there you have it.

I saved you some time and got us some awesomeness to work with when we build this routine.

I’ll also be basing it around Massoud’s overall physique, which is lean and toned – while keeping in mind he’s currently working to tack on lean muscle.

Do you think you’re ready?

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Mena Massoud Workout Routine

Training Volume: 

4+ days per week

Explanation:

I’m going to program you 4 training days per week and then it’ll be your job to fit in things like mixed martial arts training, horseback riding, hiking, and other forms of activity that we see Massoud engage in.

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.

Mena Massoud Workout Day One: Chest and Triceps

Warm Up:

5 min walk/jog warm up

1 mile run at 5-8 mph

Workout:

Incline DB Bench Press

4×12

Weighted Dips

3×10

Dumbbell Pullovers

3×10

DB Kickbacks

3×10 each arm

Close Grip Bench Press

3×10

Chest Fly Variation (Cables/DBs)

3×10

Calisthenics Finisher:

3 Round Circuit or Super-set formation:

Push Ups

3×25

Mountain Climbers

3×20

Dips

3×15

Box Jumps

3×10

Pull Ups

3×5

Mena Massoud Workout Day Two: Legs, Calves and Calisthenics

Warm Up:

5 min walk/jog warm up

1 mile run at 5-8 mph

Workout:

Squat Variation (Hack/Back/Goblet/Landmine/Front)

4×12

Weighted Lunges

3×10

Seated Calf Raises

3×10

Hamstring Kickbacks

3×10

Quad Extensions

3×10

Leg Press/Calf Raise Superset

3×10 each

Calisthenics Finisher:

3 Round Circuit or Super-set formation:

Push Ups

3×25

Leg Raises

3×20

Dips

3×15

Box Jumps

3×10

Chin Ups

3×5

Mena Massoud Workout Day Three: Shoulders, Traps and Calisthenics

Warm Up:

5 min walk/jog warm up

1 mile run at 5-8 mph

Workout:

Military Press

4×12

Barbell Shrugs

3×10

Face Pulls

3×10

Shoulder Front Raises w/ Dumbbell

3×10

Dumbbell Shrugs

3×10

Kettlebell Swings

3×10

Calisthenics Finisher:

3 Round Circuit or Super-set formation:

Push Ups

3×25

Mountain Climbers

3×20

Dips

3×15

Box Jumps

3×10

Pull Ups

3×5

Mena Massoud Workout Day Four: Back and Biceps

Warm Up:

5 min walk/jog warm up

1 mile run at 5-8 mph

Workout:

Deadlift (DB or BB)

4×12

Wide Grip Pulldowns

3×10

Close Grip Rows

3×10

Dumbbell Bicep Curls

3×10

TRX Bodyweight Rows

3×10

Cable Hammer Curls

3×10

Calisthenics Finisher:

3 Round Circuit or Super-set formation:

Push Ups

3×25

Mountain Climbers

3×20

Dips

3×15

Box Jumps

3×10

Chin Ups

3×5

Mena Massoud Workout Activity Day

This is where I remind you to get active.

Mena Massoud doesn’t just workout in the gym, he also stays active doing tons of other things.

To name a few: Hiking, Horseback Riding and Mixed Martial Arts were the most prominent on his Instagram.

If you’re looking for some mixed martial arts or parkour training we have some programs from our Coach Derek:

Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

For Parkour I worked with Felix on this one: Nightrunner workout.

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.