Last updated on March 10th, 2021 at 09:55 am

This will be the second time we have seen a variation of Dacre Montgomery’s workout routine on SHJ.

But he’s not the first to get a double up.

We have also seen Naomi Scott and Ludi Lin double up for individual articles from Montgomery’s original Power Ranger squad workout.

But after we saw some Stranger Things routines last week with Joe Keery and Natalia Dyer (we had already had David Harbour’s, don’t worry); people want them some Dacre Montgomery.

And, no, I don’t just mean the ladies by the pool, I also mean The SHJ Army looking to transform their physiques.

Dacre Montgomery Stats:

Height: 5’10

Weight: (approximate) 170 lbs

Age: 24 years old

Like Ryan Reynolds does for Josh Brolin, and likely will do for Joe Keery, he would definitely call Montgomery a manlet if he ever gets the chance to work with him.

I mean damn, I’d be honored.

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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Dacre Montgomery Diet and Nutrition

Right off the bat it’s important to note that Dacre Montgomery wasn’t always this ripped.

Montgomery actually started off by being chubby in High School and dropping over 30 pounds.

From there he went on to tack on lean muscle doing different styles of training.

Men’s Health tells us a bit about his initial weight loss in an interview here:

“I had a really tough time in high school,” Montgomery said. Unlike his lifeguard-sculpted Netflix character, Montgomery was actually 30 pounds heavier in high school (closer to 200), and felt ostracized from each of his school’s communities. He didn’t play sports and said he “wasn’t good looking,” so the jocks ignored him. Though he was in theater, Montgomery wasn’t “theater enough.” And so the drama kids ignored him.

After a difficult four years of high school, Montgomery lost over 30 pounds during a gap year.

But we’ll talk more about exactly how he did that during his workout research section.

As far as dieting goes, Montgomery really just let it fall into place on top of his newly found activity that he was adding into his regime.

The only changes he mentions making to his nutrition came when he was bulking up a second time, this time for Stranger Things (first time Power Rangers), in which he states:

My carb intake was higher, my meat intake was higher and I just built this chunkier, more muscly version of myself.

So for the most part he was able to eat a fairly healthy diet during his intense training to drop weight (although I will say you should keep an eye on overall caloric intake to play it safe), and then he increased his protein and overall calories during a bit of a bulk.

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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Dacre Montgomery Workout Routine Research

If you guys want to train like Dacre Montgomery, and you guys want to shred weight like he did, well then I hope you like running.

Because that’s exactly what he says he did.

In his interview with Men’s Health he literally says:

“That was purely just going to the gym and getting on the treadmill and running,”

So for his weight loss workout we’ll be doing that same exact thing.

We talked a bit about how he increased his calories to bulk, but here’s a bit more about Montgomery’s training regime after his initial weightloss phase:

He subsequently dabbled with yoga and stretching and took up surfing this year
after being introduced to it by his girlfriend, model Liv Pollock. But Montgomery found his true exercise calling while preparing for his first major role in 2017’s Power Rangers.

“I started doing night-time boxing classes at the gym and that gets you really cut,” he says. “I loved that.”

For Stranger Things he needed to muscle up again. This time, instead of weights
 he used resistance bands, doing a mix of light weight, high reps and static holds.
“I think the best type of muscle for me is creating, not big muscle but dense muscle,” he says. “I wanted to do this meatier, chunkier jock thing so I still worked out a ton, but I also did a lot of boxing and ate a heap. My carb intake was higher, my meat intake was higher and I just built this chunkier, more muscly version of myself.”

So we have some yoga, surfing, boxing, resistance bands and light weight/high rep training!

I think we can handle it.

What do you think, you ready?

Before we go, here’s one last word from Montgomery and how he uses his training to help his anxiety:

Along with getting him in shape, exercise has also helped Montgomery manage anxiety and fill the downtime that plagues many actors between roles. The best piece of advice he ever got, he says, was from a screenwriter on Power Rangers. “He said, ‘You need to know how to kill Wednesday’,” he says. “To kill time. It’s a huge part of being, not just an actor, but any freelancer, so that you don’ t
go crazy and worry too much about what
 the future is going to hold. I’ve become very proficient at killing Wednesday.”

Even celebrities we see on TV and in the movies are humans as well; and they face human problems just like us.

It’s how we choose to overcome them that separates us.

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Dacre Montgomery Workout Routine

Training Volume:

3-5 days per week

Explanation:

I’m going to be programming you a weight loss schedule that will revolve around Montgomery’s weight loss phase.  That will be a schedule within itself.  I will also be programming you a mix of yoga, mixed martial arts and light weight/high rep training to utilize.

Dacre Montgomery Workout One: Weight Loss Running Schedule

Weekly Schedule and Breakdown:

Monday: 30 minute run

Tuesday: 45 minute run

Wednesday: 60 minute run

Thursday: 45 minute run

Friday: 30 minute run

Saturday: Off

Sunday: Active Off Day

Dacre Montgomery Workout Two: Bulking Up and High Volume Training

Weekly Schedule and Breakdown:

Monday: Lightweight/High Volume Training

Tuesday: Mixed Martial Arts and/or Yoga

Wednesday: Lightweight/High Volume Training

Thursday: Mixed Martial Arts and/or Yoga

Friday: Lightweight/High Volume Training

Saturday: 30-60 minute run

Sunday: Active Off Day

Lightweight/High Volume Training Day One:

Workout:

Chest Press

4×25

Cable Pushdowns

4×25

Shoulder Press

4×25

Leg Press

4×25

Cable Rows

4×25

Preacher Curls

4×25

[Optional] Additional Core

Sit Ups

4×25

Lying Leg Raises

4×25

Lightweight/High Volume Training Day Two:

Workout:

Incline Chest Press

4×25

Cable Kickbacks

4×25

Arnold Press

4×25

Hack Squat or Goblet Squats

4×25

Lateral Pulldowns

4×25

Hammer Curls w/ Cable

4×25

[Optional] Additional Core

Machine Crunches

4×25

Hanging Knee Raises

4×25

Lightweight/High Volume Training Day Three:

Workout:

Chest Flyes

4×25

Overhead Tricep Extension

4×25

Shoulder DB Front Raises

4×25

Hamstring Curls

4×25

Dumbbell Deadlifts

4×25

EZ Bar Curls

4×25

[Optional] Additional Core

Cable Crunches

4×25

Lying Leg Raises

4×25

Mixed Martial Arts and Yoga:

We have some yoga videos inside The Academy as well as multiple exclusive mixed martial arts workout paths programmed by Coach Derek, but here are some of the MMA style programs hosted here on the site you can utilize as well:

Moon Knight, Deathstroke, Daredevil, and Sagat.

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

Of course getting into a local gym is generally going to be your best bet for this style of training, but if you can’t do that you can always utilize YouTube for some yoga as well.

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