Last updated on February 26th, 2021 at 09:01 am

Want to train to become a wolf?

The answer is yes…

Well, if you said know we know you’re lying anyways.

Lautner got shredded for his role in Twilight and since then has made a splash with roles in Abduction, Grown Ups 2, Tracers, Cuckoo, and Scream Queens.

We don’t see many wolves around here, but there have been a few familiar with them.  Just ask Tyler Hoechlin, who’s been an alpha leader turned Superman, and even Dylan O’Brien who has had to deal with his fair share as well.

Today we’ll be taking a deep dive into the workout routine and diet plan that helped Lautner bulk up and made his body turn heads.

Taylor Lautner Stats:

Height: 5’10

Weight: (approximate) 175 lbs.

Age: 25 years

Lautner would likely stand in at an average height for men overall, but here at SHJ he’s actually a bit shorter, with the average being 6’0+.  That being said, he stands in with guys like Michael B. Jordan, Matt Damon, Josh Brolin, Aaron-Taylor Johnson, and Ezra Miller.

Guys like Donnie Yen, Mark Wahlberg come in a couple inches shorter; Zac Efron, Tom Holland, Daniel Radcliffe and Kit Harington just below even them.

Let’s not forget about our monsters, though.

Coming in at the average is our triple Chris threat to start, AKA Chris Pratt, Chris Hemsworth, and Chris Evans – right around the same range as Stephen Amell and Brad Pitt.

Standing well above them are guys like The Mountain, Batista, Dwayne Johnson, Jason Momoa, Ray Fisher, and Ben Affleck.

Is it weird three members are from The Justice League?…

Meh.

Don’t worry though, if you’re a different height than Taylor Lautner, this workout is still good to use.

I make them so anyone and everyone can take advantage of them.

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Taylor Lautner Diet and Nutrition

Taylor Lautner was training so hard that he was actually losing weight, and countering his own bulk.

Here’s a quote from Men’s Fitness:

“I was exercising so hard that I began to lose weight,” says Lautner. Sound great? Not if you normally have trouble building muscle mass. When it’s combined with weight training, cardio saps strength and limits muscle growth, especially if you spin your wheels for longer than 20 minutes before or after lifting, according to researchers at Stephen F. Austin State University in Texas. So be careful not to overdo it. “If you’re trying to gain lean mass, focus on weight-lifting with the proper technique and the right plan,” Yuam says.

We’ll need to remember some of this for Lautner’s workout routine research as well.

That being said, he had to not only cut out a lot of the cardio, but also increase his caloric intake significantly.  

We’ve seen this done with guys like Hugh Jackman, Charlie Cox, Chris Evans, and a ton of others.

Unlike guys like Hugh Jackman and Terry Crews who utilize intermittent fasting like I love to recommend and utilize, Taylor Lautner chose to eat every two hours in order to increase the amount of food he was eating so drastically.

I tend to promote dietary guidelines we can make as sustainable as possible for The SHJ Army, and for all the members in The Academy with The SuperHuman Diet and the Nutrition Classes (Samurais, Monks, Vikings, Hunter Gatherers, Spartans, and Minimalists).

But, clearly the Lautner bulk worked as well.

Lautner tells MTV:

“Sometimes my trainer, when we were filming — because he was up filming ‘New Moon’ with us — he’d wake me up at six in the morning and be like, ‘Hey, have a protein shake,’ ” Lautner said. “And then I’d go back to sleep for a couple hours.”

And he told Entertainment Weekly:

“Yeah, so I carry around a Baggie and it has meat patties in it,” Lautner told Entertainment Weekly. “The worst is not the patties. It’s the sweet potatoes. They get raw and cold and gushy.”

So, a meat and [sweet] potatoes type of diet.

Lautner also nearly doubled his daily protein intake, which is another pillar we discuss within our nutrition pillars at SHJ, and utilize to great success in The Academy (daily protein intake, that is…)!

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Taylor Lautner Workout Routine Research

So let’s start off with mentioning the fact that we know Lautner had to cut back on his cardio – which he had utilized in the past – but was forced to cut for the severe [and quick] bulk.

Mens Fitness also gives us a ton of other information I’d like to go through.

That being said, I found on tons of different resources that Lautner uses a typical bodybuilding styled routine, and trained at an intensity that was like no other.

His motivation levels were definitely high!

That’s one of the reasons that Men’s Fitness gives the tip to “Push Your Limits” when discussing Lautner’s routine.  Here’s a quote from that tip:

To grow large, your body needs to become comfortable with heavy loads. “That’s why I had Taylor ‘taste’ a much heavier weight,” says Yuam, who would stack a bar (or use dumbbells) with about 40 percent more weight than Lautner could normally lift 10 times.

That’s what I’m talkin’ about!

But, don’t get too scared right away, it gets swapped in and out. 

The very next tip we’re given is to “Vary Your Routine”, which is something else I love.  Here’s the actual quote:

Heavier isn’t always better. To maximize gains, Lautner regularly varies reps and the amount of weight he lifts. “If you want a balanced body, you have to do that,” says Yuam. The more your muscles are forced to adapt to a new routine, the more they grow. Instead of always doing 3 sets of 8 to 10 reps, for example, occasionally reduce the weight and shoot for 4 sets of 15 reps.

If you’re able to combine these two tips, you’re definitely getting in a great workout!

Well, anyways, I’m stoked, so let’s get on to the routine — shall we?

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Taylor Lautner Workout Routine

Training Volume:

4+ Days

Explanation:

You CAN train more than this, but you also CAN achieve this physique with 4 days of training per week.  Up your intensity and vary your training.  Here we go!

Want To Upgrade This Workout?

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Core Work:

2-3 days per week.  Another tip is to NOT overwork your core.  Use the core workout I give at the end of the workout 2-3 days per week wherever you can fit it.

Day One: Bench Press and Assistance Work

Warm Up:

Stretch

3×10 Push Ups

Workout:

Barbell Bench Press

5×5 (Heavy)

Close Grip Tricep Press

4×15

Dumbbell Incline Bench Press

3×8-10 (Heavy)

Dips

4×15

Dumbbell Tricep Overhead Extension

3×8-10 (Heavy)

Dumbbell Incline Chest Flys

4×15 (Light)

Day Two: Deadlift and Assistance Work

Warm Up:

Stretch

3×5 Wide Grip Pull Ups

3×5 Air Squats

Workout:

Deadlift

5×5 (Heavy)

Cable Rows

4×15

Lateral Pulldowns

3×8-10 (Heavy)

T-Bar Rows

4×15

Dumbbell Bicep Curls

3×8-10 (Heavy)

Preacher Curls

4×15 (Light)

Day Three: Squats and Assistance Work

Warm Up:

Stretch

3×10 Air Squats

Workout:

Barbell Back Squat

5×5 (Heavy)

Weighted Lunges

4×15

Leg Press

3×8-10 (Heavy)

Box Jumps

4×15

Calf Raises

3×8-10 (Heavy)

Hamstring Curls

4×15 (Light)

Day Four: Military Press and Assistance Work

Warm Up:

Stretch

3×10 Pull-Ups

Workout:

Military Press

5×5 (Heavy)

Dumbbell Front Shoulder Raises

4×15

Barbell Shrugs

3×8-10 (Heavy)

Face Pulls

4×15

Arnold Presses

3×8-10 (Heavy)

Dumbbell Shrugs

4×15 (Light)

Core Work Addition

Weighted Planks

3×60 seconds

Reverse Crunches

3×25

Hanging Leg Raises

3×15

Weighted Twisting Sit Ups

3×10 each side

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