This is the training and diet that kept Tatum primed for his silver screen roles.
If you’ve watched Magic Mike, you’re undoubtedly familiar with Channing Tatum. Renowned for his good looks and ripped physique, Tatum has long stood out on the silver screen, earning him the title of People’s magazine “Sexiest Man Alive” in 2012.
Recently, the Avengers: Doomsday cast announcement confirmed that Tatum will reprise his role as Gambit, first introduced in Deadpool & Wolverine. This marks more than two decades of Tatum captivating audiences, consistently maintaining a physique that steals the spotlight in every role. The secret to his enduring looks? A steadfast commitment to intense training and a disciplined, health-focused diet.
In this article, we explore Channing Tatum’s workout routine and the regimen that helps him maintain his Hollywood-worthy frame. We’ll also unpack his unique approach to nutrition and share actionable tips for building a body like this A-lister’s.
| Full Name: Channing Tatum | ||
| Weight | Height | Date of Birth |
| 205 lbs – 235 lbs (93 kg – 107 kg) | 6’1” (185 cm) | 04/28/1980 |
| Profession | Era | Nationality |
| Actor, Dancer | 2000s- Till Date | American |
Who Is Channing Tatum?
Channing Tatum is a Hollywood A-list actor and professional dancer. He was born on April 28, 1980, in Cullman, Alabama, and moved to Gautier, Mississippi, when he was six. While growing up, Channing Tatum dealt with dyslexia and attention deficit disorder (ADD), and this affected his performance in school.
However, he was an athletic kid in his youth. He played various sports, such as football, baseball, soccer, running, and kung fu. In his teen years, he attended two high schools and graduated from Tampa Catholic High School in 1998, where he was voted the most athletic.
Tatum attended Glenville State College in West Virginia on a football scholarship but later dropped out, returned home, and worked odd jobs as a roofer and a stripper at a local nightclub under the name Chan Crawford. After some time, he moved to Miami, where a model talent scout discovered him.
In the 2000s, directors cast Channing Tatum as a dancer in various music videos. He even worked as a fashion model for brands like Dolce & Gabbana, Abercrombie & Fitch, and Armani. Later, his career progressed to television advertisements, notably with Pepsi and Mountain Dew. In 2001, he was named Tear Sheet Magazine’s “50 Most Beautiful Faces.” He was named People’s magazine “Sexiest Man Alive” in 2012 and one of Time Magazine’s “TIME100 Most Influential People in the World in 2022.”
In the movie scene, Channing Tatum’s breakout roles were in Coach Carter and Step Up. In Step Up, he played alongside his future wife, Jenna Dewan. He also followed up with other great movie works like GI Joe: Rise of Cobra, Public Enemies, 21 Jump Street, Dear John, White House Down, Magic Mike, and his recent work as Gambit in Deadpool & Wolverine.
Channing Tatum’s Training Routine
Channing Tatum’s workout routine is all about intensity when training. However, he likes his rest time, setting weekly days for rest and adequate recovery. He prioritizes warm-ups before his major exercises to get the blood pumping and his joints used to his movements for enhanced performance (1).
His exercises combine high-intensity interval training (HIIT) with bodyweight exercises, focusing primarily on compound rather than isolation movements. He trains approximately three hours daily and aims to burn as much fat as possible and maintain his lean muscle.
Day 1 — Chest & Back Workout
Channing Tatum starts his weekly workouts with warm-ups. He walks for three minutes and then sprints for thirty seconds. Tatum rests for about 90 seconds before finally rounding up by walking and sprinting for fifteen minutes.
| Exercises | Sets | Reps |
| Incline Presses | 4 | 8 |
| Wide Grip Bar Dips | 3 | 10-12 |
| Weighted Chin Ups | 4 | 8 |
| Barbell Bent Over Rows | 3 | 10-12 |
| Weighted Lower Back Extensions | 3 | 10 |
Day 2 — Rest
Day 3 — Shoulder, Arms, & Abs Workout
| Exercises | Sets | Reps |
| Dumbbell Seated Shoulder Presses | 3 | 8 |
| Dumbbell Shoulder Side Raises | 2 | 13 |
| Dumbbell Rear Delt Raises | 2 | 13 |
| Dumbbell Bicep Curls | 3 | 8 |
| Overhead Triceps Extensions | 3 | 8 |
| Cable Weighted Crunches | 3 | 12-15 |
| Side Planks | 1 | Two Minutes on Each Side |
Day 4 — Rest
Day 5 — Chest & Back Workout
He starts the day with his warm-ups again, doing some walks and sprints. He does this for about twenty minutes before starting his major exercises.
| Exercises | Sets | Reps |
| Incline Presses | 4 | 8 |
| Wide Grip Bar Dips | 3 | 10-12 |
| Weighted Chin Ups | 4 | 8 |
| Barbell Bent Over Rows | 3 | 10-12 |
| Weighted Lower Back Extensions | 3 | 10 |
Day 6 — Rest
Day 7 — Shoulder, Arms, & Abs Workout
| Exercises | Sets | Reps |
| Dumbbell Seated Shoulder Presses | 3 | 8 |
| Dumbbell Shoulder Side Raises | 2 | 13 |
| Dumbbell Rear Delt Raises | 2 | 13 |
| Dumbbell Bicep Curls | 3 | 8 |
| Overhead Triceps Extensions | 3 | 8 |
| Cable Weighted Crunches | 3 | 12-15 |
| Side Planks | 1 | Two Minutes on Each Side |
Channing Tatum’s Diet
Channing Tatum eats clean and aims to build lean muscle mass with his diet. He believes that the key to building a well-defined body isn’t just limited to your time in the gym, but also the quality of what you eat. He tries as much as possible to avoid processed foods, alcohol, frozen foods, salt, and junk. Below is a typical daily meal for the Hollywood A-lister:
Meal One
- Veggie Omelet
- Eggs
- Avocado
- Whole Grain Toast
Meal two
- Sweet Potatoes
- Broccoli
- Grilled Chicken Breast
Meal Three
- Steamed Vegetables
- Turkey Burger
Meal Four
- Nuts
- Organic Fruits
- Plain Yogurt
Though Channing Tatum keeps his diet mostly filled with whole foods, he also uses supplements to help increase his gains. Some of these supplements include:
- Whey Proteins
- BCAAs
- Green Tea Extract
- Multivitamins
- Creatine
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Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
