Last updated on February 22nd, 2021 at 10:28 am

I am so excited to hit a topic like this on Superhero Jacked, and thankful it is Grant Gustin allowing me to do so.

I am a HUGE CW nerd, and am constantly binge watching Flash, Arrow, Supergirl and a handful of others as well.

That’s why you guys probably may know we’ve already seen workout routines researched for stars like Stephen Amell, Katie Cassidy, Brandon Routh, Caity Lotz, David Ramsey, Melissa Benoist, Tyler Heochlin, Manu Bennett and Emily Bett Rickards.

And, if you don’t know who all these amazing actors are (meaning their superheroes), you’ll just have to click them and find out!

Grant Gustin Stats:

Height: 6’2

Weight: (approximate) 172 lbs.

Age:  27 years old

Grant is above average height, standing shorter than guys like Batista, Dwayne Johnson, Jason Momoa, and Ben Affleck, and right around the same range of Chris Pratt, Chris Hemsworth, Brad Pitt and Charlie Hunnam.

Sorry Zac Efron, Mark Wahlberg, Tom Holland and Kit Harington, we’re still among the shortest at SHJ.

But, if you’re wondering if this workout routine research applies to everyone reading…I’ll let Grant/Barry answer that one:

Grant Gustin and Body Shaming Awareness

An article from MoviePilot really tells it all, but I feel it’s extremely important to touch upon this subject here at SHJ as well.

We have all sorts of body types at Superhero Jacked, and we love every single one of you.  The point of becoming SuperHumans is to feel good about ourselves inside and out, and every step of the way should be amazing.

Here are some tweets from Grant Gustin that show a bit more about what Gustin has to go through being considered “the skinny guy”…

These, MoviePilot explains, came right around the same time that Vin Diesel also had some body shaming directed towards him.  They state:

Gustin’s tweets come in the wake of the recent dad bod shaming of Vin Diesel after pictures surfaced of him in between training for movie roles, and the invasion of Justin Bieber’s privacy when an opportunistic paparazzo snapped some pictures of the singer walking around in the nude on private property.

It’s important to realize that it’s not just “skinny” guys getting this sent their way, but all different body types.  And, none of it is okay.

I want it to be know that anyone and everyone is welcome in the SHJ Army, and I will do everything in my power to make it as comforting and amazing as possible.

As I’m sure many other members will tell you: we are a group of SuperHumans that strive for acceptance and community above all else.  It’s part of what makes this community so amazing.

So, anyone who is dealing with ANYTHING like this (or not), please contact us and know our door at SHJ is always open.

Grant Gustin Nutrition and Diet

First and foremost, let’s talk about something that humanizes this SuperHuman a bit.

Can you guys guess what Gustin’s favorite meal is?

He tells Glamoholic here:

“My favorite meal, and I guess this is slightly embarrassing, is my mom’s homemade mac and cheese with baked beans and hot dogs.  It’s probably the most Virginian thing about me and one of the many “Mama’s boy” things about me.”

To play The Flash, Gustin has spoke about the fact that he has wanted to put on a bit of weight for the role.  As we’ll see in the workout routine research, he tells us that it is different than that of Stephen Amell (The Green Arrow)’s regime, but it still gives us some inside information.

As we know: we will need to increase our caloric intake in order to gain muscle/weight.  Like Hugh Jackman did to tack on tons of clean muscle for his role of Wolverine, I suggest utilizing the most followed nutrition plan at Superhero Jacked with intermittent fasting.

You can combine that with other pillars within our Nutrition Pillars, and work towards finding the most sustainable plan (for you)!

Here’s another quote from Gustin to give you guys a little more intel before we move on:

No I don’t track calories, thankfully I don’t have to do that.  Even with what Stephen Amell does, what he has to put himself through, I just don’t have to do that.  Because they want me lean for this version of the Flash.  I’m going to be lean.  It makes sense.

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 what the Top Diets Among Celebrities actually are? Check it out.

Grant Gustin Workout Routine Research

Let’s start by taking a look at a video from 2014 where Gustin talks a bit about training and his Flash suit!

This gives us some insight we can utilize, but we also have some more quotes straight from Gustin as well.

 I think my workout routine is much different than what [Stephen Amell] did and what he still does, just because our body types are so different. But it’s a lot of working out for hours at a time. Right now it’s about running, I’ve been putting in some time with an Olympic running trainer.

I did a lot of training before I went to Vancouver to do the pilot.  I trained for 3 or 4 months.  I’ve always been really thin and I wanted to put on at least a little weight.

And I did put on some weight before I shot the pilot.  And I knew it would be hard for me to maintain too much weight with my body type on this film schedule.

So I kind of plateaued at a certain point on purpose because I work 12 hours a day on average and I knew on top of that I wouldn’t be able to get in the type of workout I’d need to maintain that size.

So I run a lot.  I do a lot of pull ups and pushups while I’m at work.  I run a lot for the job.  I’m on a treadmill in front of a green-screen—harnessed.  And it’s 10 to 14 hour days for me every single day.  I haven’t had a camera day off yet.  So that schedule keeps you in shape, too.

Makes sense that he’d be running for the role of The Flash, right?

It’s similar to a training regime we see in our Flash/Jesse Quick Path (Runners Path).  So, I’ll do my best to replicate that as much as possible for us here.

The Grant Gustin Flash Workout Routine

Training Volume: 

As often as possible.

Explanation:

If you’re looking to get a bod like Grant, you’re going to quite literally have to run like The Flash for this one.
(And/or utilize some great nutrition, as we know!  You can’t “out-run” your nutrition!)

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.

Runner “Flash” Workout

Day One:

30 min walk

Day Two:

1.5m run

Day Three:

Rest

Day Four:

1.5m run

Day Five:

3m run

Day Six:

Rest

Day Seven:

30 min walk

**Increase the mileage week by week to heighten this routine!**

Full Body Circuit “Flash” Training

Do this workout “FOR TIME” and continuously progress as you repeat it.

5 Rounds:

400m jog

25 Push Ups

10 Pull Ups

15 Air Squats

10 Plank to Push Ups

If you need help with calisthenics check out this article. 

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