Last updated on July 4th, 2020 at 04:19 pm

You may know Matt Bomer from White Collar, but he’s also our Negative Man.

If you don’t know what I’m talking about: you need to check out Doom Patrol on DC Universe!

Okay, but to be fair, he is wearing a mask, and he HAS been in a ton of other awesome roles.

Those include roles like: The Normal Heart, Magic Mike and Magic Mike XXL, The Magnificent Seven, American Horror Story, and so much more.

But now it’s time to figure out how he keeps that shredded six pack he’s shown off time and time again.

Matt Bomer Stats:

Height: 6’0

Weight: (approximate) 176 lbs.

Age: 42 years old

Matt Bomer’s height is actually listed more specifically at 5’11 3/4, so I’m not going to be able to bump him up to “the average height” among male celebs at SHJ.

That would just be cheating…

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!
Take The SHJ Program Quiz and find the perfect program for YOU.

Matt Bomer Diet and Nutrition

In an interview/feature with Muscle and Fitness, Matt Bomer tells us everything we need to know to get his physique!

He gives us his dietary philosophy (which we’ll be utilizing in this section), and also a full sample workout routine which I’ll share pieces of in the research section and then utilize for the actual programming.

Prior to jumping right into it, though, I want to share some information from Men’s Journal and some other sources that lead us to where Bomer found his routine.

Men’s Journal shares this from Bomer:

“When I was 27, I felt old. I didn’t feel right,” he said during the interview. “I didn’t feel healthy. I just wasn’t taking care of my body, and I had a body that wanted me to take care of it.” So he educated himself, pouring over books, talking to nutritionists and even going on a fasting retreat.

“In the end, someone is depending on me to show up on their set looking a specific way,” he said, “whether that’s 40 pounds overweight or 40 pounds underweight [which he did for his role in The Normal Heart, by consuming only the bare minimum of calories needed for survival], or looking like a stripper.”

He continues by telling us:

“I try to eat protein from whole food sources, like chicken or sardines, as opposed to downing whey shakes—though those work if you’re trying to get big,” Bomer says. “I eat about a hand- size portion of protein before my workout and another within an hour after finishing. The biggest adaptation [I make] is the amount of protein. If I’m playing a slender character, I eat significantly less protein than I would on a film like Magic Mike.”

The breakdown of his dietary philosophy ends up looking like this:

• Most meals combine a starch, protein and a vegetable.
• Fruit is eaten alone, 30 minutes before or after a meal.
• High Protein, but No Bread (Turkey Burger’s without the bun).
• Lots of Green Vegetables, Chicken & Sweet Potatoes.

From his research he found that combining meals a certain way worked best for him.

He also found that this dietary breakdown enabled him to have the most sustainable and effective 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.

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Matt Bomer Workout Routine Research

Matt Bomer’s workout that was shared with Muscle and Fitness is called “Time Under Tension”.

It comes thanks to his trainer Ryan Farhoudi, who helped him get ready for Magic Mike!

Here’s where Bomer started:

I was threatened with the prospect of having to take my shirt off, which was a chilling thought. So I thought that rather than change professions, I will get a trainer and try and do something about it. Actually, what was going to happen was that during the fight scene with Hugh [Grant], it was going to culminate with our shirts being ripped off from our rippling, sweaty backs and have our dynamic torsos unleashed upon the female population of the world and they would barely recover.

That not only led him to utilizing the dietary research that we talked about earlier, but also beginning to workout with a trainer.

Farhoudi’s routine is based on…if you didn’t get this part…time under tension.

Here’s what he tells Muscle and Fitness about it:

“The point of emphasis is time under tension,” a method of training in which the reps are performed at a controlled speed, says Farhoudi. The longer your muscles are exposed to a challenging load, the better they receive the message to adapt to the work by growing. The training itself is nothing out of the ordi­nary—back-to-back sets of bodybuilding exercises that work the target muscles—but the “magic,” so to speak, lies in the rep speed.

And I’ll go over the exact directions a bit later.

We have one full day of training from him, which is our Chest Day from the mag, but I’ll be programming the same build of a workout for the rest of our weekly training.

Let’s do this.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Matt Bomer Workout Routine

Training Volume:

5 days per week

Explanation:

I’m going to be giving you the exact Chest Day that was shared in Muscle and Fitness, and then I’ll be building you the rest of the week based on that platform that was shared with us.

Perform the exercises marked “A,” “B,” and “C” in sequence: You’ll do one set of each, and rest only after C. The remaining exercises are done as straight sets.

Important training note:

For exercises 1A through 2C, take four seconds to lower the weight and four to raise it up. On exercise 3, take three seconds on each phase of the rep.

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.

Matt Bomer Workout: Sample Workout Routine Schedule

Monday: Chest and Tricep Day

Tuesday: Legs, Calves and Core Day

Wednesday: Cardio and Recovery Day

Thursday: Shoulders, Traps and Core Day

Friday: Back and Biceps Day

Saturday: Off Day

Sunday: Off Day

Matt Bomer Workout: Chest and Tricep Day

Warm Up:

Walk 10 Minutes on an Incline

Workout:

Superset/Triset One:

1A: Bench Press

5×10

Rest: 0 Seconds

1B: Dumbbell Bench Press

5×10

Rest: 0 Seconds

1C: Pushups

5×10

Rest: 60 seconds

Superset/Triset Two:

2A: Incline Dumbbell Press

5×10

Rest: 0 Seconds

2B: Dumbbell Flye

5×10

Rest 0 Seconds

2C: Decline Dumbbell Bench Press

5×10

Rest: 60 Seconds

More Accessory:

Incline Bench Press

4×5

Rest: 90 sec.

Close-Grip Bench Press

4×12

Rest: 60 Sec.

Tricep Cable Pushdown

4×10

Rest: 60 Sec.

Bench Dips

3×25

Rest: 60 Sec.

Skull Crusher on Bosu Ball

3×12

Rest: 60 sec.

Matt Bomer Workout: Legs, Calves and Core Day

Warm Up:

Walk 10 Minutes on an Incline

Workout:

Superset/Triset One:

1A: Goblet Squat

5×10

Rest: 0 Seconds

1B: Split Squat

5×10

Rest: 0 Seconds

1C: Jumping Lunge

5×10

Rest: 60 seconds

Superset/Triset Two:

2A: Dip Machine Leg Pushdown

5×10

Rest: 0 Seconds

2B: Cable Pullthrough

5×10

Rest 0 Seconds

2C: Weighted Step Up

5×10

Rest: 60 Seconds

More Accessory:

Front Squat

4×5

Rest: 90 sec.

Seated Calf Raises

4×12

Rest: 60 Sec.

Leg Press

4×10

Rest: 60 Sec.

Calf Raise on Leg Press

3×25

Rest: 60 Sec.

Hanging Leg Raises

3×12

Rest: 60 sec.

Matt Bomer Workout: Cardio and Recovery Day

We’re revolving around training around a regular 4 day split, but you have a couple options here.

You can choose to get active with some sports, classes, or even just something outdoors like a hike; or you can add in some added cardio to really cut that fat.

Here’s some options of varied cardio you can utilize for a 45-60 minute session:

• Treadmill
• StairMaster
• Elliptical
• Rower

Matt Bomer Workout: Shoulder, Traps and Core Day

Warm Up:

Walk 10 Minutes on an Incline

Workout:

Superset/Triset One:

1A: Overhead Press

5×10

Rest: 0 Seconds

1B: Upright Rows

5×10

Rest: 0 Seconds

1C: Standing Front Raises

5×10

Rest: 60 seconds

Superset/Triset Two:

2A: Kettlebell Swings

5×10

Rest: 0 Seconds

2B: Single Arm DB Snatches

5×10

Rest 0 Seconds

2C: Plank to Push Ups

5×10

Rest: 60 Seconds

More Accessory:

Seated DB Press

4×5

Rest: 90 sec.

Barbell Shrugs

4×12

Rest: 60 Sec.

Hang Cleans

4×10

Rest: 60 Sec.

Sit Ups

3×25

Rest: 60 Sec.

Cable Crunches

3×12

Rest: 60 sec.

Matt Bomer Workout: Back and Bicep Day

Warm Up:

Walk 10 Minutes on an Incline

Workout:

Superset/Triset One:

1A: Deadlift

5×10

Rest: 0 Seconds

1B: Bent Over BB Rows

5×10

Rest: 0 Seconds

1C: Chin-Ups

5×10

Rest: 60 seconds

Superset/Triset Two:

2A: Pulldown Machine

5×10

Rest: 0 Seconds

2B: Straight Arm Pulldown Cable

5×10

Rest 0 Seconds

2C: Wide Push Ups

5×10

Rest: 60 Seconds

More Accessory:

Single Arm DB Rows

4×5

Rest: 90 sec.

Wide Grip Lateral Pulldowns

4×12

Rest: 60 Sec.

Preacher Curls

4×10

Rest: 60 Sec.

Hammer Curls w/ Cable Rope

3×25

Rest: 60 Sec.

Concentration Curls

3×12

Rest: 60 sec.

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.