Last updated on July 3rd, 2022 at 01:02 pm

Some of you might think of Chace Crawford as the guy from Gossip Girl.

Others might be anxiously awaiting a new role.

Chace Crawford has been in The Covenant, What to Expect When You’re Expecting, The Haunting of Molly Hartley, and a handful of other awesome roles; but I’m getting ready for his role as “The Deep” in The Amazon Original Series: The Boys.

Amazon lists The Boys description as “When superheroes abuse their superpowers instead of using them for good, The Boys embark on a heroic quest to expose the truth about The Seven and Vought, the conglomerate that covers up their dirty secrets.” and Chace Crawford is coming in sporting newly ripped and shredded muscles for his role.

We already saw Karl Urban’s workout and diet, who will be playing Billy Butcher, last week, and I expect we’ll be seeing a bunch more from The Boys celebrities.

Chace Crawford Workout:

Height: 6’0

Weight: (approximate) 175 lbs

Age: 34 years old

Chase Crawford just misses out on “the average height range” by about an inch.

Lucky for him, he also misses the slightly shorter range in which Ryan Reynolds might refer to as a manlet.

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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Chace Crawford Diet and Nutrition

Chace Crawford’s diet swapped quite drastically from his Gossip Girl days.

So I’ll be starting with some old interviews and moving into some of the new stuff from Crawford.

From what I was able to find he has been decently lax, while still knowing the importance of nutrition, leading up to this current role where he bulked up and took his specific intake a bit more serious.

In an interview with BBC 1 Radio he stated:

“You know, I eat my wheaties and drink a good glass of milk,”

And he continued by saying:

“I like to eat well, run outside, look after myself.

He also did a big campaign with Diet Coke back in 2012, which he was really excited about, saying “I’ve always been a huge fan of Diet Coke — I’ll go through five of them a day on set!”

Which is good, because even with his drastic diet changes, Diet Coke will fit.

Crawford now states [in an interview with The Sun UK]:

I switched to a keto diet last year, which includes healthy fats such as avocado and eggs, and I have more energy I like to cook veg, salmon, steak and chicken.  I did a blood test and this diet suits me, though I only do it weekdays.

So he actually does cyclical ketosis like we utilize in our SuperHuman Diet within The Academy.

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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Chace Crawford Workout Routine Research

Similar to the last section, we’re going to start with some past quotes from Crawford from back in his Gossip Girl days, and then continue onto his new regime for The Boys.

His diet isn’t the only thing that had a drastic makeover.

We already saw in the interview with BBC 1 Radio that Crawford had said he goes running.

He also told MTV all about his favorite tunes he likes to listen to while working out; which he was pretty passionate about.

He said:

I just put on some Led Zepplin, when the Levee Breaks.  I like the old school rock stuff. Maybe a little Lupe Fiasco.  I like rock, Nirvana and ACDC.

In an interview with US Weekly he says:

I try to do something physique or active, whether it’s running or going to the gym.  I go about three or four days a week.

Now, as you can see in the pictures of Crawford’s current physique (shown above carrying grocery bags with bulging veins, and below in his suit for The Boys), Crawford has really stepped his game up!

Going back to the interview with The Sun UK we find out all about Crawford’s new regime.

He tells them:

I stepped up the frequency when I saw the suit! I work out five times a week as it’s better for anxiety and sleep. I do circuit training, pull-ups, push-ups and bodyweight dips for 40 minutes. I go to the gym in the morning to get it over with and put earphones in because I hate talking to people. I view it as work.

So now we know what we’re working with.

And I don’t think I’ve agreed with anything more than the closer to that statement when he says “put earphones in because I hate talking to people”.

But not because I view it as work.  Is that bad…?

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Chase Crawford Workout Routine

Training Volume:

5 days a week

Explanation:

We’re going to be working out five days a week for about 40 minute sessions.  Crawford also takes his dog walking frequently, which is not included in this workout plan (including his other highly active job and other activity).  We’ll be using circuit training and bodyweight movements.  During circuits you will not be taking breaks unless instructed to do so between rounds.

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Chace Crawford Day One: Circuit and Bodyweight Training

Bodyweight Training:

Push Ups

5×20

Dips

5×15

Pull Ups

5×10

Circuit:

5 Rounds for Time

15 seconds of Battle Ropes

15 Kettlebell Swings

15 Kettlebell Russian Twists

15 Kettlebell Goblet Squats

Chace Crawford Day Two: Circuit and Bodyweight Training

Bodyweight Training:

Push Ups

5×20

Dips

5×15

Pull Ups

5×10

Circuit:

1 Round for Time

60 Calorie Row

50 Kettlebell Deadlifts

40 Clean and Press

30 Dumbbell Snatch (15 each arm)

20 Box Jumps

10 Burpees

Chace Crawford Day Three: Circuits and Bodyweight Training

Bodyweight Training:

Push Ups

5×20

Dips

5×15

Pull Ups

5×10

Circuit:

Every Minute on The Minute:

10 Double Unders (or 30 Jump Ropes)

10 Dumbbell Thrusters

Circuit Two:

21-15-9

(Three rounds, first round 21 reps each, second 15 reps each, third 9 reps each)

Deadlifts (BB, DB or KB)

Box Jumps

Chace Crawford Day Four: Circuit and Bodyweight Training

Bodyweight Training:

Push Ups

5×20

Dips

5×15

Pull Ups

5×10

Circuit One:

9 Minute Tabata

Tabata Explanation: 20 seconds on one workout, 10 second break, and onto the next to repeat!

Movements:

Plank to Push Ups and Jump Squats

Circuit Two:

Try to beat a 5 Minute Clock:

Derek says: Start by being like The Flash! Use your speed at the beginning portion!

30 Roundhouse Kicks

30 Piston Punches

30 Alternating Knee Strikes

25 Roundhouse Kicks

25 Piston Punches

25 Alternating Knee Strikes

20 Roundhouse Kicks

20 Piston Punches

20 Alternating Knee Strikes

15 Roundhouse Kicks

15 Piston Punches

15 Alternating Knee Strikes

10 Roundhouse Kicks

10 Piston Punches

10 Alternating Knee Strikes

Chace Crawford Day Five: Circuit and Bodyweight Training

Bodyweight Training:

Push Ups

5×20

Dips

5×15

Pull Ups

5×10

Circuit:

9 Minute Tabata

Tabata Explanation: 20 seconds on one workout, 10 second break, and onto the next to repeat!

Movements:

Mountain Climbers and Jumping Jacks

Circuit Two:

21-15-9

(Three rounds, first round 21 reps each, second 15 reps each, third 9 reps each)

Thrusters

Pull Ups

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