Last updated on March 1st, 2021 at 08:58 am

Did you know Derek Theler was going to be Mister Immortal?

Well, now you do.

Theler made a name for himself in the hit TV sitcom Baby Daddy, as a stud hockey player Danny Wheeler.

He even says he believes it’s in his contract to have his shirt off every other episode!

But, we’ll get to direct quotes from him later.

Now Marvel’s New Warriors has been announced as a TV Series and Derek Theler has been casted as Mister Immortal himself.

Derek Theler Stats:

Height: 6’5

Weight: 218 lbs

Age: 31 years old

Soooo, Derek Theler is pretty tall.

He stands in there as one of the tallest we’ll have seen on SHJ.  Right there with guys like Joe Manganiello (who is also 6’5), and Dwayne Johnson, Ben Affleck, Ray Fisher, Jason Momoa; who are all around 6’4.  The only taller is The Mountain who towers at like 6’9+.

Just below him is the average height range of roughly 6’1-6’3 with guys like Stephen Amell, Chris Pratt, Chris Hemsworth, Chris Evans, Tyler Hoechlin, Adam Driver, Hugh Jackman and a ton of others.

But, we even have the shorter dudes like Zac Efron, Mark Wahlberg, Kit Harington, Tom Holland, and a handful of others.

This is just for fun comparison, though.

Regardless of your stats, these routines can be used by anyone and everyone.

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Derek Theler Diet and Nutrition

I was going to save this quote for the workout research section below, but I think it’s actually really important here.

Here’s a quote from Men’s Fitness that is definitely useful for our nutrition section:

Men’s Fitness: How’d you get into fitness?

Derek Theler: I’m actually a Type 1 diabetic, so growing up, I had to eat pretty healthy. My father was really big into weightlifting, and I picked it up pretty quickly. I wound up getting my degree in sports medicine and nutrition because I wanted to work in the medical field. But I wound up taking a trip to Los Angeles and decided being an actor sounds pretty cool, too. So now it’s a part of my job to look as good as I can!

But what does it mean to eat pretty healthy?

Well, my dad’s a diabetic, and we also have a bunch in The Academy.

I still use some of the same pillars that I utilize myself for my dad’s program as well.  Things like cyclical ketosis, intermittent fasting (just with a shorter duration that he prefers), and lots of vegetables and lean protein.

Sounds about right…?

Either way, the important part is finding the way that is most sustainable for YOU.  That’s the whole backbone of The Academy’s Nutrition Classes (Vikings, Spartans, Monks, Samurais, Minimalist, Superhuman, Hunter Gatherer).

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Derek Theler Workout Routine Research

Now it’s time for the good stuff.  

Finding out how Derek Theler works out to get his kick-ass physique.

From the same Men’s Fitness article I’m going to paste in a big chunk for us to work with right off the bat:

Part of your success on Baby Daddy may have to do with your physique…

That is absolutely what I’m known for, and I think it’s in my contract that I have to have my shirt off every other episode. It’s funny because I actually am kind of embarrassed about it, but when I do come out of the bathroom wearing a towel for no reason (laughs) I try not to put it out there, but I work hard on looking as good as I can, and I’m young, so it’s something I guess I should be proud of.

What workout style do you prefer?

I’m definitely an outdoorsy guy. I like hiking, outdoor workouts with body weight. But when it comes to getting it done, I can just get in the gym and pound it out.

If you have only one piece of fitness advice to give, what is it?

Be persistent! No one ever regrets working out. If you make the time, you’ll be proud of yourself. You never walk out of the gym saying, “I shouldn’t have done that.”

And there it is.  Right in his contract to be shirtless!

We’ve seen a lot of celebs mention hiking, outdoor workouts, and bodyweight for their routines.

Jason Momoa is one that loves being outdoors 24/7, and Jason Statham, Ian Somerhalder, and Charlie Hunnam are all very fond of bodyweight calisthenic workouts.

But, I love the last line as well.  Persistence.

You know what goes well with persistence?  Sustainability.

Here’s another great quote from Derek Theler in an interview with DaMan:

DA MAN:Besides sports, how do you like to keep in shape? What is your personal workout routine like?
Derek Theler: I like to go hiking in the Hollywood area, go to the beach and I have a routine workout schedule. I usually hit the gym four times a week to do weight training.

It hits right on the points we already knew, but also gives us the fact that he follows a regular workout schedule as well – hitting the gym four times a week for the weights.

Let’s do this.

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Derek Theler Workout Routine

Training Volume:

4-6 days per week

Explanation:

Theler hits the weights 4 days a week, BUT, he also goes hiking, hits the beach, and calisthenics multiple times as well.  He loves being active, so make sure to fit in your extra activity days.

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Day One: Chest and Triceps

Warm Up:

Stretch

10 min jog/incline walk

Push Ups 3×10

Workout:

Bench Press

3×10

Overhead Dumbbell Tricep Extension

3×10

Incline Bench (BB or DB)

3×10

Tricep Cable Pushdown

3×10

Cable Flys

3×10

Skull Crushers

3×10

Dips

3×25

Day Two: Legs and Calves

Warm Up:

Stretch

10 min jog/incline walk

Air Squats 3×10

Workout:

Squat

3×10

Calf Raises

3×10

Leg Press

3×10

Front Squats

3×10

Weighted Lunges

3×10

Hamstring Curls

3×10

Double Unders

3×25

Activity Day: Get Active and Use Your Fitness!

Derek Theler loves getting active.

He loves hiking, hitting the beach, doing calisthenics, and more.

You can get out there and play some sports, do some MMA with Coach Derek, or even go for a hike/hit some bodyweight workouts.

Use your fitness.

Day Three: Shoulders and Traps

Warm Up:

Stretch

10 min jog/incline walk

Pull Ups 3×10

Workout:

Military Press

3×10

Dumbbell Shrugs

3×10

Shoulder Front Raises (DBs)

3×10

Kettlebell Swings

3×10

Power Cleans

3×10

Barbell Shrugs

3×10

One Arm Dumbbell Snatches

3×10 each arm

Day Four: Back and Biceps

Warm Up:

Stretch

10 min jog/incline walk

Wide Grip Pull Ups 3×10

Workout:

Deadlift

3×10

Preacher Curls

3×10

Lat Pulldowns

3×10

Hammer Curls

3×10

Cable Rows

3×10

Concentration Curls

3×10

Pushups

3×25

Activity Day: Get Active and Use Your Fitness!

Derek Theler loves getting active.

He loves hiking, hitting the beach, doing calisthenics, and more.

You can get out there and play some sports, do some MMA with Coach Derek, or even go for a hike/hit some bodyweight workouts.

Use your fitness.

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Join The Superhero Academy and start unleashing your inner SuperHuman.