Last updated on March 2nd, 2021 at 07:44 am
Christian Grey.
Fifty Shades. On SHJ.
Who would have thunk it?
Well sometimes you have to give the people what they want!
And, Jamie Dornan has been requested enough times that I can’t just ignore it any longer.
You’ve earned your place on SHJ, Mr. Dornan.
So let’s get onto this one, because it’s actually going to be a damn good time.
Jamie Dornan Stats:
Height: 6’0
Weight: (approximate) 170 lbs
Age: 36 years old
Jamie Dornan isn’t technically average height we see at SHJ, but he’s right there.
The average height is roughly 6’1-6’3 range with guys like Stephen Amell, Hugh Jackman, Chris Pratt, Chris Hemsworth, Chris Pratt, Adam Driver, and a ton more.
Jamie Dornan is right there with these guys and others like Brad Pitt, Chris Pine, and Matt Damon. Give or take an inch or so in either direction.
We also have the short range with guys like Mark Wahlberg, Zac Efron, Tom Holland, KJ Apa, Kit Harington and a few others.
Oh, and let’s not forget the monsters that are 6’4 and up like The Mountain, Dwayne Johnson, Joe Manganiello, Ray Fisher, Ben Affleck and one or two others.
But, either way, don’t worry.
I write these routines so that they can be utilized by anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Jamie Dornan Diet and Nutrition
In an interview from People Magazine we get some information about Jamie Dornan and Dakota Johnson from their on-set personal trainer, but not fully precise.
Here’s what he has to say about their nutrition:
In addition to being disciplined about their workouts, both Dornan and Johnson made sure to stick to a healthy diet while filming Fifty Shades Darker.
“They put in a lot of effort, and they ate really well as well,” says Braganza. “That makes a difference in how you end up looking on camera.”
But, what else do we know about Jamie Dornan’s physique?
It’s lean and chiseled.
To re-create a body like this we’re going to have to cut fat!
Thankfully our Nutrition Classes (Vikings, Samurais, Monks, Hunter Gatherers, Minimalists, SuperHumans, Spartans) in The Academy not only focus on sustainability, but also cutting fat.
Some great tips to do this are things we see in our Nutrition Pillars on the site as well, like intermittent fasting, counting calories, and protein counting.
But, if it’s not sustainable, what’s the point…(there is none)…
So, try different things out and find what works for YOU.
Take The Free Workout Placement Quiz and find the best free workout for you.
Jamie Dornan Workout Routine Research
Dornan’s trainer did another interview with Men’s Journal regarding his training and nutrition, so I’ll also be jumping in and out of each interview to make the most of what we have.
MJ tells us (this time using an interview from the New York Post):
He was lean and in good shape for the first film—the guy was naked, or mostly naked, in majority of the movie—but he’s seriously hit the gym for Darker, his trainer Ramona Braganza told the New York Post. Makes sense: Dornan does shirtless pullups, makes light work of a gymnastics maneuver, and basically shoulder-presses Johnson’s character in a slick and steamy shower scene.
Braganza continues this by stating:
How’d he get there? “I focused on an athletic muscular frame for him—not too bulky…but strong in appearance,” Braganza said. The brunt of Dornan’s workouts—30-minute sessions, done twice a week—centered around lower-body work, since leg workouts stimulate the greatest release of testosterone. Aside from lower-body work, weightlifting and high-intensity exercise torch the most calories and get you faster results.
He’s a big fan of lower body work to stimulate muscle growth, so he also enforces stretching, body weight squats, and weighted squats often!
Back over to the interview from People we have:
For Dornan, 34, Braganza made sure to balance out the upper-body workouts he did on his own with leg-focused training sessions one or two times a week.
Continuing by stating:
A session with Dornan would typically include five to 10 minutes of leg stretches followed by a jump rope warm-up. To put on muscle mass, Dornan would do squats with heavy weights, as well as lunges and deadlifts.
And, we’re going to have to be able to do that awesome pose pictured about too, right?
So let’s get to it!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Jamie Dornan Workout Routine
Training Volume:
3-5 days per week
Explanation:
In one of the quotes you can see Dornan’s trainer stating that he was very dedicated but above it was said he only did one or two sessions a week. That being said, he also trained harder for the third movie to be able to do some awesome calisthenic movements as well. So for that reason I’m going to give you three days of training, and two days of activity or cardio (especially for those of you looking to cut down!).
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.
Day One: Deadlifts
Warm Up:
Stretch
3×60 seconds jump rope
Workout:
Deadlift
4×10,8,5,3
Chin Ups
3×10
Push Ups
3×10
Air Squats
3×10
Dips
3×10
Leg Raises
3×15
Planks
3×60 seconds
Day Two: Activity or Cardio
I would like to say if you’re looking to tone up and lose some fat you should at the very least go out and take a nice 60 min brisk walk.
If not, try to get in some activity like sports, hiking, or something else that gets you going for a decent amount of time.
The other option is to do varied cardio for 40-60 min, which I like to do on the treadmill, elliptical, stairs, and bike.
Day Three: Bench and Press
Warm Up:
Stretch
3×60 seconds jump rope
Workout:
Bench Press
4×10,8,5,3
Military Press
4×10,8,5,3
Chin Ups
3×10
Push Ups
3×10
Air Squats
3×10
Dips
3×10
Leg Raises
3×15
Planks
3×60 seconds
Day Four: Activity or Cardio
I would like to say if you’re looking to tone up and lose some fat you should at the very least go out and take a nice 60 min brisk walk.
If not, try to get in some activity like sports, hiking, or something else that gets you going for a decent amount of time.
The other option is to do varied cardio for 40-60 min, which I like to do on the treadmill, elliptical, stairs, and bike.
Day Five: Squats
Warm Up:
Stretch
3×60 seconds jump rope
Workout:
Back Squat
4×10,8,5,3
Chin Ups
3×10
Push Ups
3×10
Air Squats
3×10
Dips
3×10
Leg Raises
3×15
Planks
3×60 seconds
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:
