Last updated on March 10th, 2021 at 09:57 am

Shawn Mendes is finally hitting SHJ.

As you guys know, we get hundreds of requests for celebs and character workouts.

Well, Shawn Mendes’ has been requested too often to ignore at this point!

And, although I’ve had to close our request form for a bit with the release of our “Upgrade Your Workout Tool” inside The Academy (causing Academy members to make a ton of requests that I have to put to the front), Mendes still made it to the front of the queue.

For those of you who don’t know: Mendes is a Canadian singer-songwriter who first became famous through sharing song covers on Vine.

Who woulda thunk it, huh?

Shawn Mendes Stats:

Height: 6’1

Weight: (approximate) 174 lbs.

Age: 21 years old

Shawn Mendes falls right into the category of average among male celebs we’ve seen at SHJ.

He’s at the lower end of that range, but still in there.

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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Shawn Mendes Diet and Nutrition

Shawn Mendes is pretty open about his approach to dieting.

Like a large percentage of celebrities we see, his approach is one that allows for flexibility and indulgences in moderation.

In an interview with Men’s Health he states:

“I’m not the best to talk about when it comes to diet. If there’s fries in front of me, I’m definitely not gonna say no,”

And he continues by telling us how he’s able to stay fit while adopting this approach:

“I eat tons of carbs. I just work out a lot, dude. I go to the gym every morning, and I’m obsessed with fitness and just staying active.”

So we already know we’ll be training a lot, and incorporating extra activity to allow for this type of dieting.

We’ll call it an intuitive style and approach.

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 where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Shawn Mendes Workout Routine Research

As you might have guessed, we have a bit more about Mendes’ workout routine than we know about his nutrition.

I suppose that’s going to happen when you’re researching a 21 year old who can find a way to be so active he almost out-trains his intuitive diet.

Mendes’ trainer states:

“[Shawn] is back and the strongest I have seen him in the past year…he’s kept up with the workouts I send him while he’s on the road and it’s showing” as he does push ups… in the air.”

We’ll also be lucky enough to grab a few of the workouts Mendes and his trainer have actually done together.

So keep an eye out for those, because they’ll be re-appearing in the actual routine I build for you as well.

Men’s Health also tells us that:

Mendes sticks to a typical Split Weight Training program. This means he works different major muscle groups each day, taking 2 days rest each week.

They also inform us that he adds cardio into these training days as well; while sharing a “Leg Day” example with us (I’ll provide the exact details within his routine).

Mendes is quotes telling Rolling Stone:

 “Rule one: Hit the gym every single day. Rule two: Two vocal lessons per day. Rule three: Never say no to a selfie.”

Well “every single day” will be more broken down into “every single day you’re supposed to so that you give your body enough time to rest and recover”.

But, I still dig it.

Let’s quickly go over the workout his trainer shared (the formatting at least), before we begin building further.

It’s important to note that this doesn’t necessarily mean Mendes is following this format on a daily basis, especially considering the one shared with Men’s Health is much different and he also tells us about his split weight training that is “normal” for his routine.

1. Warm Up: 3 Round Mini Circuit
2. Metcon: 30 Minute Circuit
3. Sprints/Cardio: 10 Minutes

And it seems Mendes sticks to similar formatting in the sense of a warm up, workout and cardio blowout, but now usually bases it around weight training, as we’ll see with the leg day I’ll be sharing in a bit.

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Shawn Mendes Workout Routine

Training Volume:

5 days per week

Explanation:

We’re going to be training exactly like Shawn Mendes by hitting 5 days a week revolving our training around the major body parts, and then adding cardio to finish those days.  I’ll also be giving you the workout routine we went through a bit above so that you can either use it on a random day (as if you were Mendes coming home to grab a workout with his trainer) or on one of your off days.  We’ll also be tracking some activity on our off days if you don’t get outside, so be ready.

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Shawn Mendes Workout: Sample Workout Routine Schedule

Monday: Legs and Cardio

Tuesday: Chest and Cardio

Wednesday: Back and Cardio

Thursday: Shoulders and Cardio

Friday: Arms and Cardio

Saturday: Off Day + Activity

Sunday: Off Day + Activity

Shawn Mendes Workout: Legs and Cardio

It might seem odd to start with leg day, but we’re starting here because we’ll actually be using the exact programming shared with Men’s Health so that we can format the rest of the days accordingly.

Workout:

Barbell squats

3 x 8-12

Leg Press

3 x 8-12

Leg Curls

3 x 8

Lunges

2 x 15-20

Leg Extensions

2 x 15-20

Seated Calf Raise

3 x 20

Standing Calf Raise

2 x 25-30

Cardio:

Treadmill, Bike or Rower at 50-75% pacing

20-25 minutes

Shawn Mendes Workout: Back and Cardio

Workout:

Barbell Deadlift

3 x 8-12

Wide Grip Lateral Pulldowns

3 x 8-12

Face Pulls

3 x 8

Cable Rows

2 x 15-20

Dumbbell Bent Over Rows

2 x 15-20

Straight Arm Pulldowns

3 x 20

DB Lat Raises

2 x 25-30

Cardio:

Treadmill, Bike or Rower at 50-75% pacing

20-25 minutes

Shawn Mendes Workout: Chest and Cardio

Workout:

Barbell Bench Press

3 x 8-12

Incline Dumbbell Press

3 x 8-12

Dumbbell Pullovers

3 x 8

Hammer Strength Decline Press

2 x 15-20

Cable Chest Flyes

2 x 15-20

Dips

3 x 20

Standing Incline Dumbbell Flyes

2 x 25-30

Cardio:

Treadmill, Bike or Rower at 50-75% pacing

20-25 minutes

Shawn Mendes Workout: Shoulders and Cardio

Workout:

Barbell Overhead Press

3 x 8-12

Barbell Shrugs

3 x 8-12

Dumbbell Shrugs

3 x 8

Front Raises w/ DB or Cable

2 x 15-20

Upright Rows

2 x 15-20

Light Power Cleans w/ Barbell

3 x 20

Kettlebell Swings

2 x 25-30

Cardio:

Treadmill, Bike or Rower at 50-75% pacing

20-25 minutes

Shawn Mendes Workout: Arms and Cardio

Workout:

Preacher Curls

3 x 8-12

Barbell Close Grip Bench

3 x 8-12

Concentration Curls

3 x 8 each arm

Reverse Grip Cable Pushdowns

2 x 15-20

Hammer Curls w/ Cable

2 x 15-20

Tricep Kickbacks w/ Cable

3 x 20 each arm

Alternating Dumbbell Curls [Light]

2 x 25-30

Cardio:

Treadmill, Bike or Rower at 50-75% pacing

20-25 minutes

Shawn Mendes Workout: Off Day Activity OR Trainer Workout

For this one you’ll either be getting outside and getting active with methods like:

• Hiking
• Sports (Tennis, Soccer, Basketball, etc)
• Spin Class/Biking
• Yoga

Or some other form of activity.

OR you’re going to be making sure you hit 10,000 steps for the day so you know you’re activity level is high enough to warrant the intuitive dieting.

You also have the option to add in a day of Mendes’ trainer workout, which is as follows:

Warm Up:

Complete 3 Rounds Of:

10 Calorie Row

10 Cossack Squats

10/10 Hip Circle Monster Walks

8/8 Half-Kneeling Dumbbell Overhead Press

Metcon Workout:

Rotate Stations Every 2 Minutes for 30 Minutes

Station One: 250m Row

Station Two: 6 Devil Presses

Station Three: 60m Med Ball Carry – 100lbs.

Station Four: 30 Jumping Lunges

Station Five: 20 Ring Rows

Blowout Sprints:

Complete 3 Rounds on The Assault Bike

15 Second Sprint for Max Watts

Rest 3 Minute Between Each Round

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