Last updated on March 10th, 2021 at 09:56 am

The SHJ Army has wanted Tom Welling for a while.

And, admittedly, I’ve put it off in hopes of him picking up a new role to show off his current physique.

Tom Welling, if you didn’t know, is our Superman from Smallville.

He has also starred in roles such as Cheaper by the Dozen, Draft Day, The Fog, and The Choice.

Recently though, he joined Tom Ellis on the cast of Lucifer.

While Ellis stars as Lucifer Morningstar, Netflix brought Welling on to star as Marcus Pierce who…(sorry, no spoilers).

Tom Welling Stats:

Height: 6’3

Weight: (approximate) 195 lbs.

Age: 42 years old

Tom Welling is right there around average height for men we’ve seen on SHJ.

Right at the top of the average range, actually.

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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Tom Welling Diet and Nutrition

Surprisingly enough, there’s virtually no information about Tom Welling’s fitness programming out on the interwebs.

I tried scouring through interviews and articles and found nearly nothing to support anything fully concrete.

I mean I even stalked the man’s entire Instagram profile!

This is likely because he’s not a big time movie star and the majority of the envy for his physique came from Smallville which was prominent nearly a decade ago, but we can still base this plan around a few things.

The first is choosing the right diet for your actual goal.

Back when Welling was playing Clark Kent in Smallville he was roughly 24-34 years old.  He also weighed about 20 to 30 (or more) pounds lighter than he currently does.

Well, that being said, we had a few people specifically ask for a plan to look like the CURRENT Tom Welling physique, which is stocky and bulky, while definitely tacking on weight (but not particularly all in a bad way, of course).

So it’s up to you to decide whether you’d like to get lean like Clark, or bulk up like Marcus Pierce.

On Welling’s Instagram and in other pictures of him he seems to be out exploring the world and enjoying life.  I couldn’t find anything that indicates any specific diet or restrictions that he may have, even including the indulgence of some wine and other alcoholic beverages (which is often the first thing to be restricted if actors are looking to lean out for a role).

This would also indicate that he sustains a pretty healthy diet that works for him.  If you’d like to restrict some calories to lean out like his portrayal of Kent, that’s up to you, but for the purpose of this workout routine you’ll be able to achieve either physique contingent on your dietary guidelines.

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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Tom Welling Workout Routine Research

Similar to Tom Welling’s diet and nutrition research, his workout routine was virtually non-existent as well.

Quite literally the only thing I could find of him that even indicated that he still trains in a gym is a picture of him flexing with some fans in what appears to be a gym (judging by the weights that can be seen behind him).

And I say “still” trains in a gym because we do know that he trained pretty hard for his role as Clark Kent.

Ramona Braganza was one of his trainers for Smallville and is quotes saying:

I trained Tom for several years during his role in the TV series Smallville. He has a great physique and to give him that Superman V-shaped look, we made sure to train shoulders and back with pull-ups.

Which in the grand scheme of things is pretty broad, but I do take into play that this is from well over ten years ago and I’m lucky to even have found it.

I’ll take what I can get, is what I’m basically saying!

So while I will be building the routine to bulk you up like the current Welling physique, I’m also going to be targeting shoulders and back (while incorporating pull ups), and also hit abs and obliques to get that V-shape that Braganza mentions in the above quote.

But don’t worry, we’re going to get you nice and stocky if that’s what you’re eating for, OR nice and lean if that’s what you’re restricting your diet for!

That part will be up to you and this program will get you there either way.

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Tom Welling Workout Routine

Training Volume:

4+ days per week

Explanation:

For this one we’re going back to one of our four day splits.  We’ll be focusing on building muscle with our compound lifts to start each day of our training, but we’ll also be looking to get that V-shape that Welling was focusing on during his Clark Kent days.  Expect to see those pull-ups and other bodyweight movements throughout your training days as well being that Welling’s old trainer mentioned it.

Want To Upgrade This Workout?

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Tom Welling Workout Day One: Bench Press

Warm Up:

**If you’d like to add in some extra calorie burning towards a regime shooting to look like Welling’s Clark Kent physique feel free to step this section up a notch to 30-60 minutes of varied cardio instead of the warm up programming.**

10 Minute Incline Walk

Workout:

Bench Press

4×10, 8, 6, 3-5

Close Grip Bench

3×12,10,8

Incline Dumbbell Bench Press

3×12,10,8

Cable Tricep Pushdown w/ Rope

3×12,10,8

Dips

4×12

Cable Kickbacks

3×10

Core Work:

Lying Leg Raises

3×15

Sit Ups

3×25

Side Planks

3×30 seconds each side

Tom Welling Workout Day Two: Deadlift

Warm Up:

**If you’d like to add in some extra calorie burning towards a regime shooting to look like Welling’s Clark Kent physique feel free to step this section up a notch to 30-60 minutes of varied cardio instead of the warm up programming.**

10 Minute Incline Walk

Workout:

Deadlift

4×10, 8, 6, 3-5

T-Bar Rows

3×12,10,8

Wide Grip Cable Pulldowns

3×12,10,8

Cable Bicep Curls

3×12,10,8

Chin Ups

4×12

Hammer Curls w/ DB

3×10

Core Work:

Hanging Leg Raises

3×15

V-Ups

3×25

Planks

3×60 seconds

Tom Welling Workout Day Three: Overhead Press

Warm Up:

**If you’d like to add in some extra calorie burning towards a regime shooting to look like Welling’s Clark Kent physique feel free to step this section up a notch to 30-60 minutes of varied cardio instead of the warm up programming.**

10 Minute Incline Walk

Workout:

Overhead Press

4×10, 8, 6, 3-5

Barbell Shrugs

3×12,10,8

Barbell Upright Rows

3×12,10,8

Face Pulls

3×12,10,8

Pull Ups

4×12

Lateral Raises w/ DB

3×10

Core Work:

Russian Twists w/ KB

3×15

Machine Crunch

3×25

Side Planks

3×30 seconds each side

Tom Welling Workout Day Four: Squat

Warm Up:

**If you’d like to add in some extra calorie burning towards a regime shooting to look like Welling’s Clark Kent physique feel free to step this section up a notch to 30-60 minutes of varied cardio instead of the warm up programming.**

10 Minute Incline Walk

Workout:

Back Squat

4×10, 8, 6, 3-5

Leg Press

3×12,10,8

Seated Calf Raises

3×12,10,8

Straight Leg DL w/ DB

3×12,10,8

Quad/Leg Extension

4×12 each leg

Hamstring Curls

3×10

Core Work:

Hanging Knee Raise w/ Twist

3×15

Sit Ups w/ Twist

3×25

Planks

3×60 seconds

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