We recently saw Ricky Whittle’s workout routine who starred in both American Gods and The 100.
With that we had a TON of requests come in almost demanding a Bob Morley workout routine.
The 100 being a CW show continues us growing our list of 50+ CW Celebrity Workout Routines.
Apparently we LOVE CW shows here at SHJ.
Our Workout Database is FILLED with them.
But, we have to give credit where credit is due and Bob Morley is definitely deserving of a spot here at SHJ for the physique he continues to show off during his show.
Bob Morley Stats:
Height: 5’10
Weight: (approximate) 161 lbs.
Age: 36 years old
Bob Morley comes in as standing below average height among celebrities, but still at a range with some top notch celebrities and performers.
His height to weight range (although not extremely important) gives him the ripped aesthetic he shows off.
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.
Bob Morley Diet and Nutrition
Bob Morley doesn’t seem to follow any super strict dietary regime.
From what I was able to find researching his nutrition it seems like he tends to eat “healthier” options while allowing himself to indulge and being active enough between his workout and everyday like to support those indulgences and choices [while still being ripped].
That being said, before I give you some options to take advantage of to eat similarly to Morley, I did want to touch on one more thing that is a little outside the realm of nutrition, but relevant to the article as a whole.
Although Morley looks incredible, he definitely is not a fan of needing to take his shirt off for views and likes; and actually resents a lot of the type of attention is seems to bring him.
He is quoted posting this on Twitter back in 2015:
To those fans who think it’s ok to be extremely sexually inappropriate with me. It’s not. I’m a human, not a fucking object. Done.
He also told The Daily Telegraph this about his previous role in Home & Away:
“It’s nice to be in a show (The Strip) where it’s not based on taking your shirt off,” he said. “That was one thing that got me down (in Home & Away). If that’s all I am – a meat puppet – then I don’t know that I want to keep doing it.”
So, although Morley looks incredible, it is important to be aware of all this.
You can use these tools and this research to help you unlock a physique like Morley, but also keep in mind that the actors and actresses you see on the screen are humans as well, and they need to be treated fairly outside of learning from them and enjoying the incredible performances they give us.
That being said, we would consider Morley’s approach to nutrition to be a fairly easy and sustainable one being that he allows himself to indulge and eat what he loves.
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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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.
Curious what the Top Diets Among Celebrities actually are? Check it out.
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Bob Morley Workout Routine Research
Bob Morley doesn’t have a ton of interviews out right now, especially those with a great deal of information on his training style.
On top of that, he also isn’t very big on sharing his training regime (even pictures and videos) on his social media platforms.
He even wrote on Twitter:
Went to the gym today. Didn’t take a photo. Didn’t know it was part of the workout.”
That being said: he does seem to train at a pretty high volume, because he has a handful of posts about that can be referenced back to either the gym, training or at the very least engaging in athletic style training or movement.
He also told The TV Addict:
I played a lot of AFL back home. I don’t know if you’ve ever seen that game. That’s pretty wild. It’s just like 36 guys on the ground just fighting for a football. I guess that’s as close as I’ve come, and want to come, to anything like that. I’ve been in situations where I’ve gotten scared and just wanted to get out of there, that “fight or flight” kind of instinct, but nothing like I’ve got to experience on this show.
Which leads us to believe that he’s always been pretty athletic, especially being that I was able to find some other information about him playing football when he was younger.
That being said, we’ll use that to train with some football weight training techniques built into this one, assuming Morley brings what he learned from that training when he was young into his current regime.
We’ll also be building this around his slim and toned physique and using HIIT and cardio to make up for the fact that he is extremely active on an everyday basis even outside of workout (actors tend to be).
So get ready for volume and intensity!
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Bob Morley Workout Routine
Training Volume:
5+ days per week
Explanation:
We’re going to be basing this one around 4 days of lifting centered around your four big compounds (Bench, Squat, Deadlift, OHP) like you would training for football. With that I’ll also be adding HIIT resources and/or cardio to each of your training days to not only adhere to our football training style, but also allow us to get shredded like Morley.
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Bob Morley Workout: Sample Schedule
Monday: Bench, Chest and Triceps
Tuesday: Deadlift, Back and Biceps
Wednesday: Active Rest and/or Cardio
Thursday: Overhead Press, Shoulders and Traps
Friday: Back Squats, Legs and Calves
Saturday: Active Rest Day and/or Cardio
Sunday: Rest Day
Bob Morley Workout: Bench, Chest, Triceps and Cardio
Warm Up:
800m Jog
Compound:
Bench Press
5×15, 12, 10, 8, 5
**Use Traditional Pyramid Training for your compound lifts.**
Accessory Work:
Incline Bench Press
3×12
Tricep Cable Overhead Extension
3×12
Chest Flyes (Cable or Machine)
3×12
Weighted Dips
3×15
Cardio 30-45 Minutes (Choose from Options below):
Varied Cardio Options:
- Treadmill Walk/Jog
- Elliptical
- Bike
- Rower
- StairMaster
HIIT Options:
Bob Morley Workout: Deadlift, Back and Biceps and Cardio
Warm Up:
800m Jog
Compound:
Deadlift
5×15, 12, 10, 8, 5
**Use Traditional Pyramid Training for your compound lifts.**
Accessory Work:
Bent Over Rows
3×12
Preacher Curls
3×12
Lateral Pulldowns (Hammer Strength or Cable)
3×12
Chin Ups
3×15
Cardio 30-45 Minutes (Choose from Options below):
Varied Cardio Options:
- Treadmill Walk/Jog
- Elliptical
- Bike
- Rower
- StairMaster
HIIT Options:
Bob Morley Workout: Overhead Press, Shoulders, Traps and Cardio
Warm Up:
800m Jog
Compound:
Overhead Press
5×15, 12, 10, 8, 5
**Use Traditional Pyramid Training for your compound lifts.**
Accessory Work:
Kettlebell Swings
3×12
Barbell Shrugs
3×12
Power Cleans
3×12
Upright Rows
3×15
Cardio 30-45 Minutes (Choose from Options below):
Varied Cardio Options:
- Treadmill Walk/Jog
- Elliptical
- Bike
- Rower
- StairMaster
HIIT Options:
Bob Morley Workout: Back Squat, Legs, Calves and Cardio
Warm Up:
800m Jog
Compound:
Back Squat
5×15, 12, 10, 8, 5
**Use Traditional Pyramid Training for your compound lifts.**
Accessory Work:
Leg Press
3×12
Calf Raise on Leg Press Machine
3×12
Hamstring Curls
3×12
Weighted Lunges
3×15 each leg
Cardio 30-45 Minutes (Choose from Options below):
Varied Cardio Options:
- Treadmill Walk/Jog
- Elliptical
- Bike
- Rower
- StairMaster
HIIT Options:
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