Vin Diesel Fast and Furious Workout Routine Includes Yoga and 3 Days of Weight Training

Vin Diesel
Photo Credit: Splash News

Even at 49, Vin Diesel is always on top of his game. The Vin Diesel Fast and Furious physique is a result of a rigorous workout and a healthy diet. The tough guy throws himself into stunts that others would be terrified of trying. The Vin Diesel workout plan was recently shared in an interview with Train magazine.

Vin Diesel’s Workout Routine

Diesel’s workout begins with a warm-up exercise in the form of a light jog lasting five minutes. He does two to four sets of each exercise, and each set comprises eight to 12 reps. He focuses on his abs/core during his workout routine and includes cardio, which better prepares him for action sequences.

Diesel says, “I shock the muscle with two sets of power lifting and then go into higher-rep sets afterwards.” Diesel works out rigorously for three days, and then for the rest of the week he prefers stretching and yoga.

A photo posted by Vin Diesel (@vindiesel) on

For weight training, Diesel does a variety of exercises.

For the Shoulders and Chest

Diesel does the bench-press flat, incline bench press, bench-press decline, dumbbell flies, and push-ups. He also includes supersets, which are two exercises performed back-to-back without rest.

For the Back

He does various extensions, cable pull-downs, skull crushers, pull-ups, bent-overs, deadlifts, and cable rows.

For the Legs and Arms

For the biceps, he does hammers, bicep curls, barbell curls, rope extensions, and preacher curls. For the legs, he combines various squatting techniques with traditional calf raises.

He does up to 15 reps and fewer than five sets for each exercise.

Cardio Exercises

Diesel does cardio like swimming and biking to burn fat.

Diesel’s training secrets include switching between fight training and free running, which helps to get rid of extra fat. He says there is a big difference between the training routine he does now and the one he followed at a younger age. Initially, he focused on gaining weight and did tried-and-tested exercises to build muscle, but now he works out each body part.

Diesel started doing jujitsu training for Furious 7, which included pad work, agility training, and combat sequences.

A photo posted by Vin Diesel (@vindiesel) on

Vin Diesel’s Diet Plan

Diesel makes wise choices when it comes to his diet so he can fuel his muscles. He believes you are what you eat and says that his diet complements his workout. Diesel includes foods from all nutritional groups, and he puts an emphasis on consuming enough protein, multivitamins, and omega-3 fatty acids.

He insists on minimizing fats and opts for carbs from fruits and veggies. Diesel prefers to eat six or seven small meals a day, rather than three heavy meals. He shared his diet plan as follows:


Raisins, apple, 1 cup porridge, chia seeds, cranberries
Rye bread, banana, almond butter


2 tuna fillets, 2 cups veggies
2 turkey breasts, 2 cups brown rice, 1 sweet potato, 1 cup green beans


2 chicken breasts, bell pepper, 1 cup brown rice, mango
2 salmon fillets, broccoli, quinoa, 1 cup salad mix

Vin Diesel believes training is an important part of his life and helps him obtain a healthy body, healthy mind, immense strength, and an incredible physique suited to the roles he plays now.

“Vin Diesel Workout: Fast and Furious Shape,” Extreme Fitness Lifestyle web site, August 1, 2016;
“Workout and Diet Plan of Vin Diesel,” Fitness Famous House web site, June 20, 2016;