Last updated on March 10th, 2021 at 09:54 am
Some people just love the Dad Bod.
I know. I think it’s odd too; but everyone is welcome to their own taste!
Dad Bod taste or not, there’s no denying Leonardo DiCaprio is a good looking dude.
He’s not out there showing off six pack abs and biceps like Chris Hemsworth, BUT, he’s still slender and aesthetic in anything he throws on.
We know Leo from his major roles in so many movies, dating back to when he actually DID train more and have a slim (and what I assume women would refer to as sexy) physique in movies like Titanic and The Departed.
Now we know DiCaprio flexing his arms in Wolf of Wall Street, but also being absolutely unbelievable in Inception, The Great Gatsby, Django Unchained, The Revenant, Shutter Island, and SO much more.
Leonardo DiCaprio Stats:
Weight: (approximate) 181 lbs
Age: 44 years old
Leo just misses the “average height” range that we see among celeb males at SHJ.
And when I say “just misses” I mean literally by an inch.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Leonardo DiCaprio Diet and Nutrition
Just because Leonardo DiCaprio is firmly FOR the Dad Bod and against working out and dieting, doesn’t mean he has never done it.
Actually, he’s done it on a handful of occasions for specific roles.
For that reason I’ll give you some information in both these sections about specific times he HAS dieted (and trained), but we will also base this article on the fact that normally he does not.
The Telegraph, in an interview with a “film insider” 10 years ago, tells us:
“There’s an action scene coming up at the end of the year in which Leonardo needs to appear emaciated, so the pressure is on. Leo isn’t the kind of guy who can just lose a radical amount of weight. He’s following a strict diet and is embarking on a rigorous workout regime. Leo’s a pretty determined kind of guy, when he sets his mind to things he always achieves them. Though this is going to be hard for him, you can guarantee he’ll succeed.”
The reason we take a look so long ago is because we know for The Departed he trained and had a lean physique, but this just goes to show us that when there’s a specific place for dieting and training DiCaprio puts his job first and gets it done.
To counter that, though, he is much more comfortable NOT dieting.
This next quote is from an interview with Men’s Health regarding Leo’s normal fandom for the Dad Bod turned readiness to prep for an upcoming movie (2019):
“He hates that he’s had to give up the pastas and desserts, and even his trusty vaporizer. If he was left to his own devices, he’d be happily hitting the drive-thru at McDonald’s!”
We have definitely seen a lot of that with celebs.
When it’s time to cut back and get ready for a movie, they will, but for the most part they just stick to what is sustainable.
And, for Leo, he is able to stay active and “thin” without having to workout or do anything crazy with his diet.
Even as far as McDonald’s being involved…apparently.
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.
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Leonardio DiCaprio Workout Routine Research
We normally like much bigger images to divide our sections, but that little GIF above of DiCaprio doing some prison-style dips in The Departed seemed perfect to show off a bit of his past physique (and even some of the movements we’ll use to replicate it).
But let’s jump back and forth a bit here.
Men’s Health also tells us:
The formerly ripped star of Titanic has definitely been living the good life, with a healthy indulgence in the finer things in life. In fact, a large part of DiCaprio’s appeal is his unforgiving ownership and self-confidence whilst bucking the Hollywood 6-pack stereotype.
However it seems that DiCaprio is finally ready to shed a few kilos as he gears up to star alongside Brad Pitt in the new Tarantino epic, Once Upon A Time In Hollywood.
They continue by going into some details about the new training style (don’t worry, we’ll talk about how we’re getting into the Titanic and Departed physique as well):
In terms of training, The Departed star is apparently cranking out hundreds of push ups per day, in a military-inspired workout. The transformation and lifestyle overhaul is reportedly due to a shirtless scene required for the new film.
While the training methods is still under wraps, with a combination of body weight exercise and military style sessions, it sounds like DiCaprio could be taking a leaf out of CrossFit’s book, and hitting some intense workouts.
In that article they continue by naming some intense WODs that DiCaprio could be utilizing, but keep that body weight stuff in mind as I plan on giving you a little taste of the prison styled body weight stuff to bring us back into The Departed days anyway.
A handful of sources mention DiCaprio going through a phase of extremely intense training with a personal trainer which they describe as:
Leonardo swears by his personal trainer, Gregory Joujon Roche. As a general rule, he will workout with him six days per week for ninety minutes at a time. Gregory doesn’t rely solely on high intensity exercises, instead he has him doing all kinds of workouts which are targeted to burn fats from various parts of his body. This includes strength training, interval training, cardio work, yoga and some martial arts to give a solid all round fitness level which can then be tailored and weighted to suit any specific roles which are coming up.
So for this one phase we swapped from the body weight and high intensity stuff and somehow made our way to a little bit of everything and SIX DAYS PER WEEK.
Not sure how that happened…but we’ll give ourselves enough to go off of to fill up the week if we’d like.
It’s safe to say DiCaprio is like other celebs that goes through phases, but as we can tell he’s more than happy with his Dad Bod so his phases specifically revolve around whether or not he has to prep for a movie role.
Either way, I’m ready to train like him if you are.
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Leonardo DiCaprio Workout Routine
0-6 days per week
There have been a couple phases for DiCaprio. On a regular basis DiCaprio just stays active by walking and getting outdoors, but he has also gone through phases of circuit training with body weight exercises, and another that had him training for 90 minutes a day, 6 days per week. For that reason I’m going to give you a prison styled body weight day that can be performed 3+ days per week to bring us back to his Departed days; but I’m also going to give you a couple circuits to add in, as well as a list of other things you can add if you really want to step it up to that 6 day marker.
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.
Leonardo DiCaprio Workout: Prison Style for The Departed [3+ Days Per Week]
Leonardo DiCaprio Workout: Other Activity Like DiCaprio
When DiCaprio was working with a trainer they have his training style listed as “strength training, interval training, cardio work, yoga and some martial arts“.
For that reason I’ll list some of each below so you can easily find it.
Strength Training: All over the entire site, but start here…
Beginner: SHIELD Workout
Intermediate: Hugh Jackman
Advanced: Henry Cavill
Cardio/Interval Work: Use a WOD listed in the next section, or these HIIT cardio options:
Treadmill: 20-30 min HIIT
1 minute on: run 5-10mph
1 minute off: walk 2.5-3.5mph
Bike: 20-30 min HIIT
1 minute on: keep RPMs above 100 on level 7-10
1 minute off: steady RPMs 30-70 on level 3-5
Yoga: Yoga can obviously be done in a class setting, and that will more than likely be your BEST option.
But it’s not your only one.
We also have yoga videos and training inside The Academy’s Jedi Path, and I LOVE utilizing YouTube for videos as well.
Mixed Martial Arts: We have Coach Derek’s programs which are listed below.
For some Thai Boxing fun check out Anna Diop’s routine.
Leonardo DiCaprio Workout: Optional Circuits
Complete one of these Circuits (make sure to vary them):
Three rounds for time:
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)
Five rounds for time:
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)
30 clean and jerks at 135 pounds
“Fight Gone Bad”
Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
21/15/9 reps for time:
Thrusters at 95 pounds
30 back squats loaded with your body weight equivalent
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00
7 Minutes of Burpees
In 7 minutes:
Do as many burpees as possible
300 air squats
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