Last updated on March 13th, 2021 at 09:22 am
I’m a huge Donald Glover fan.
Ryan gets mad at me when I don’t refer to him as Childish Gambino when we’re listening to his music, though…
That being said, I think he’s one of the most creative people currently in the business.
He truly “does it all”.
For the sake of this article we’ll be looking at how he has got and stayed in shape for an array of roles and times in his life.
Glover has been in Community, Spider-Man: Homecoming, Atlanta, Solo: A Star Wars Story, and so much more.
And now he’s even set to voice Simba in the upcoming Disney’s Lion King live-action movie.
Donald Glover Stats:
Height: 5’9
Weight: (approximate) 174 lbs
Age: 35 years old
We’re on a roll with shorter celebs showing up at SHJ.
We had Don Cheadle, Hiroyuki Sanada and Mena Massoud all coming in around the 5’7-5’8 range in the weeks before this article.
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 and find the perfect program for YOU.
Donald Glover Diet and Nutrition
Donald Glover generally follows an “eat whatever you want” kind of diet.
Or so it seems.
But, there have been some exceptions.
The biggest one being his preparation for his role as Lando in Solo: A Star Wars Story.
Glover told Deadline:
Not getting to eat anything enjoyable for the rest of my life. Lando’s a big deal to me. It was literally the first toy I ever got. When you have something that’s kind of iconic … where people pay attention to it, it’s hard because you want to live up to the expectation. But all you can do is live up to your own. And Star Wars is really high.
This specific diet got a lot of coverage mainly because it was different than the normal Glover nutrition standpoint, but also because of the mixture of the role and Glover’s nerdy enthusiasm towards it.
Which is one of the reasons I’m so excited about it as well!
Aside from the sudden strictness of this diet to appear as Lando, Glover also said in the same article:
“I only care what people in Atlanta think about the show. I couldn’t name a show ‘Detroit’ and have everyone hate it. If I can go to a Chick-fil-A and someone compliments, I’d be cool.
And quite literally the only important part I’m drawing from that quote is the fact that he’d be going to Chick-fil-A.
I also found a site that was literally dedicating their way of eating, calling it “The Gambino Method” to Glover, and stating that they could eat whatever they want.
Hey, if Glover is active enough, he can clearly do this while keeping his physique.
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 Free Workout Placement Quiz and find the best free workout for you.
Donald Glover Workout Routine Research
Apparently Glover has been spotting working out at Golds Gym, Venice Beach, and DOES actually work out – BUT, there’s not much out there in the form of a workout routine.
That being said, he has clearly sported a six pack for the majority of his career (with the exception of having a slightly higher body-fat the last couple of years – as shown in his “This Is America” picture above).
His physique has generally been slender and toned with a moderately low body-fat – enough to show ab definition and a solid chest as well.
For that reason I’ll be building you workout routine that gets you active to support the slim and toned look he usually shows off – while also giving you the necessary movements to get your core tight and chest cupped.
He definitely is active throughout the day and within his career, but we also know he knows his way around the gym.
So for this one we’ll be utilizing some methods to get you moving, while also giving you the option to train inside the gym, OR utilize body-weight movements which will also give you that toned and sculpted look that Glover has.
One thing we know about Glover is that he’s one of the hardest working individuals in the business.
As stated, he does it all. And he’s amazing at all of it too.
So when he has a goal, he devotes his time and energy to completing it. If there’s one thing to take from Glover after reading this article: take his motivation!
The Ringer shares this from and interview with Glover:
Is there anything you’re bad at? “To be honest, no. Probably just people. People don’t like to be studied, or bested.” He shrugged. “I’m fine with it. I don’t really like people that much. People accept me now because I have power, but they still think, Oh, he thinks he’s the golden flower of the black community, thinks he’s so different.” He laughed. “But I am, though! I feel like Jesus. I do feel chosen. My struggle is to use my humanity to create a classic work—but I don’t know if humanity is worth it, or if we’re going to make it. I don’t know if there’s much time left.”
He really is good at everything…and he knows it.
I’m sure if he wanted shredded six pack abs for that “This Is America” video, he would have had them.
Are you ready?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Donald Glover Workout Routine
Training Volume:
3-6 days per week
Explanation:
We know Glover knows his way around the gym, and we also know he’s sported a slim physique but most attractively a defined core and cupped chest. For that reason our 3 main gym days will be geared towards achieving just that – as well as the option to utilize a body weight training and cardio instead (one day which can be used up to as many days per week as you’d like).
More information:
The volume of this workout says 3-6 days per week because you can choose to do this as a 3 day split, or a 3 days on, 1 day off, split. You can also choose to add in the bodyweight workout on top, or on it’s own.
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.
Donald Glover Gym Workout Day One
Warm Up:
10 minute jog
Workout:
Chest Superset:
A. Incline Dumbbell Press
3×10
B. Dumbbell Pullovers
3×10
Leg Superset:
A. Leg Press
3×10
B. Calf Raises
3×10
Shoulder Superset:
A. Standing Military Press
3×10
B. Upright Row w/ EZ Bar
3×10
Back Superset:
A. Wide Push Ups
3×10
B. Close Grip Cable Rows
3×10
Core Superset:
A. Lying Leg Raises
3×25
B. Flutter Kicks
3×25
Donald Glover Gym Workout Day Two
Warm Up:
10 minute jog
Workout:
Chest Superset:
A. Hammer Strength Press
3×10
B. Dips
3×10
Leg Superset:
A. Goblet Squats
3×10
B. Straight Leg DB Deadlift
3×10
Shoulder Superset:
A. DB Shoulder Front Raises
3×10
B. DB Lateral Raises
3×10
Back Superset:
A. T-Bar Rows
3×10
B. Face Pulls
3×10
Core Superset:
A. Sit Ups
3×25
B. Plank
3×30 seconds
Donald Glover Gym Workout Day Three
Warm Up:
10 minute jog
Workout:
Chest Superset:
A. Chest Fly Variation (DB or Cables)
3×10
B. Hex Press
3×10
Leg Superset:
A. Weighted Lunges
3×10
B. Kettlebell Swings
3×10
Shoulder Superset:
A. Arnold Press
3×10
B. Standing DB Shoulder Fly
3×10
Back Superset:
A. Deadlifts (DB or BB)
3×10
B. Wide Grip Pull Ups
3×10
Core Superset:
A. Cable Crunches
3×25
B. Hanging Leg Raises
3×15
Donald Glover Workout Version Two: Bodyweight and Cardio
If you’re looking to achieve Glover’s physique you can also opt to drop bodyfat while sculpting with this bodyweight and cardio plan.
Obviously dropping body-fat will also be contingent on your diet.
Get the reps done in however many sets/reps needed.
Start with a 3-5 mile jog (scale down to a walk if needed)
100 Air Squats
100 Push Ups
75 Dips
75 Sit Ups
50 Pull Ups
50 Lunges (25 each leg)
Join The Superhero Academy and start unleashing your inner SuperHuman.
SUPERHUMAN SECRETS V.2
NOW UPDATED AND EXPANDED WITH A NEW SECTION & SEVEN BONUSES
USD$29 USD$14.95
USD$29 USD$7.95
UNLOCK THE SECRETS TO UNLEASHING YOUR INNER SUPERHUMAN
SIGN UP FOR FREE WORKOUTS!
Join over 100,000 member of The SHJ Army & receive:
