Home Workout Routines Terry Crews’ Fitness Training & Diet Plan – Bench Presses, Intermittent Fasting Plan & More

Terry Crews’ Fitness Training & Diet Plan – Bench Presses, Intermittent Fasting Plan & More

by Jane Summerfield

Terrence Crews is an American actor and television host.

He was also once a professional football player. The NFL’s Los Angeles Rams drafted him in 1991.

After retiring from football, he pursued an acting career which has taken him far since 2000. He has many movies behind his name.

He is also an artist and an activist, being a public advocate for women’s rights. He is also active against sexism.

He, himself endured abuse growing up from his violent father.

His name was amongst a group of people for Time Magazines People of the Year in 2017 – he was awarded that for going public about being sexually assaulted.

He also launched a furniture collection with Bernhardt Design called Amen & Amen.

Terry Crews’ Workout & Diet – All About His Bodybuilding

Current Stats

  • Weight: 111 kg./244 pounds
  • Birthday: 30 July 1968
  • Birthplace: Flint, Michigan, USA
  • Accolades/accomplishments:
    • 2021 – Star on the Walk of Fame
    • 2018 – Inducted into the Greater Flint African American Sports Hall of Fame in Michigan

Workout Principles of Terry Crews

Even though he is very busy with his acting career, Terry still ensures that he sticks to a workout regime.

He says it “keeps his mind clear”.

He told Men’s Fitness that he just loves running.

“I usually run four miles [6.5km] a day and I can do that in 30 minutes. Running makes me feel so good – the endorphin rush it gives has the same effects as an antidepressant.”  

He says he really notices the difference in his body when he doesn’t run – he says he becomes irritable then and is not the same person.

But he also realizes that he is not going to get very ripped if he just does running each day. So he also lifts weights four times a week.

He likes using basic exercises and powerful, big movements that work his whole body.

He says it’s good to incorporate bodyweight stuff into his training.

He believes that resistance is very important.

Terry Crews’ Training Methods

Terry gave some good advice on Men’s Fitness on his training methods, and how anyone can start to get fit.

He said that it is all about creating a habit.

He advises…“I say just go to the gym for 21 days straight.  Don’t even work out if you don’t want to. Go there, look around, spend some time, read a magazine, sit down on the recumbent bike, and just read a magazine and watch everybody work out. And then, you know what? When you’re done, go home.”

You would have created the habit!

You won’t find Terry doing too much sitting around at the gym though. He spends anything from an hour to two hours lifting weights four times a week.

He also runs four miles on the treadmill.

He loves running and he says it settles his mind.

Terry also explained that it’s not only his body he trains but his mind as well.

He says he listens to audiobooks while he is working out; stuff from fitness to self-help to history. Terry advises people that whatever their work plan is, it must fit simply into your life.

Not everyone is built to train like a top athlete. You have to fully commit he says.

You have to find out what you love and do it.

Terry Crews’ Workout Routine

Terry has kept his same fitness plan for 20 years. His workouts always start with a 5-minute warm-up.

Then he does his different exercises, always ending them with a 4-mile run.

Monday: Legs

  • ‘5-minutes of warming-up’
  • ‘4 Sets of leg presses at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of standing calf raises at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of hack squats at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of leg extensions at 10, 8, 6, 4 reps per set’
  • ‘Hanging leg raises until failure with 30 seconds of rest between each set’
  • ‘4-mile run’

Tuesday: Arms and chest

  • ‘5-minutes of warming up’
  • ‘Push-ups’
  • ‘4 Sets of incline bench presses at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of barbell bench presses at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of pull-ups at 25, 18, 15, 10-12 reps per set’
  • ‘4 Sets of dumbell curls at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of bicep curls 21s at 7 reps per set’
  • ‘3 Sets of push-ups and dip supersets until technical failure – a small break between each set’
  • ‘4-mile run’

Wednesday: Stretch, Cardio, and Abs

  • ‘5-minutes of warming up’
  • ‘Push-ups’
  • ‘Stretching exercises’
  • ‘1 Set of 10 reps of side lateral raises’
  • ‘1 Set of reverse flyes: 10 reps’
  • ‘Hanging leg raises until failure – 30 seconds of rest between each set’
  • ‘Crunches until failure – 30 seconds of rest between each set’
  • ‘4-mile run’

Thursday – Back

  • ‘5-minutes of warming up’
  • ‘4 Sets of barbell deadlifts at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of pull-ups at 10, 8, 6, 4 reps per set’
  • ‘1 Set per side of side-to-side chin-ups at 6 reps per set, and 1 set in the middle – 3 reps’
  • ‘4 Sets of reverse-grip bent-over rows at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of Smith machine bent-over rows at 10, 8, 6, 4 reps per set’
  • ‘4 Sets of seated cable rows at 10, 8, 6, 4 reps per set’
  • ‘4-mile run’

Friday – Plyometrics, and Shoulders

  • ‘5-minutes of warming up’
  • ‘1 Set of upright barbell rows of 5-6 reps’
  • ‘1 Set of power clean: 5-6 reps’
  • ‘1 set of Romanian deadlifts: 6 reps’
  • ‘1 Set of front dumbbell raises:10 reps’
  • ‘1 Set of Arnold dumbbell raises: 10 reps’
  • ‘Plyometrics’
  • ‘4-mile run’

On Saturday Terry will do a full cardio workout. On Sunday he takes the day off or performs more cardio exercises.

Terry Crews’ Diet

Terry Crews gives credit to his amazing physique through intermittent fasting.

He says it’s his “Fountain of Youth.”

He says intermittent fasting has changed his whole physical body.

He says he doesn’t eat bread until nighttime, and then he sleeps on it. He says he has so much energy from the night before and doesn’t feel weighed down.

He doesn’t have hunger pangs until around 2.00 pm the next afternoon.

When he fasts, he says he drinks green tea and Aminolast – they keep the “vitamins flowing and I feel good.”

  • First Meal: Salad, omelet, bacon, steak, and veggies.
  • Meal Two: With low carbs and protein
  • Meal Three: Same as Meal Two
  • Meal Four (at 10 PM): A large meal with carbs and protein.

Terry Crews’ Supplements & Recommendations

Terry apparently likes to mix up amino acid supplements and drinks green tea during his fasting window.

Every now and then he takes a spoonful of coconut oil because he says it helps him to feel full.

Research says that eating this naturally-derived oil can increase stomach volume and enhance feelings of fullness more than low-fat meals can.

Terry Crews’ Noteworthy Recommendations

Here is Terry Crew’s main recommendation that he wants to pass on:

Embrace failure

Never, never quit, he says.

He also says, “Get very comfortable with that uneasy feeling of going against the grain and trying something new.”

He says he has watched “guys go straight to hell trying to keep up a certain image. So I just decided I was going to be me, and it changed my way of thinking.”

People need to realize that it’s OK to like what they do and do what they want.

Keep on believing is his advice and enjoy life, because you don’t get the same opportunities coming around all the time.

“My thing is you’re only as good as the people you work with”Terry Crews

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