Channing Tatum Workout

Channing Tatum’s workout routine focused on getting in shape for his movie role in Fighting, in which he played a street fighter. He needed to look and act the part of a professional fighter so Tatum went through a lot of vigorous training to build a ripped body, achieving six pack abs and a lean muscle physique that a fighter typically has. When the guy goes shirtless in the movie, you can see how ripped he got. Tatum safely lost over 30 pounds in 3 weeks prior to the start of filming.

Tatum did a 3 day on/1 day off cycle. Each session consisted of high intensity, calisthenic based full body workouts lasting no more than 30 minutes each. Full body workouts are a great way to consistently hit the same muscle groups more than once a week, leading to more muscular stimulation since you are hitting the same muscles more frequently. However, you should make sure you aren’t overtraining by training the same muscle group too soon. We recommend training the same muscle group once or twice a week. It ultimately depends on how hard you train and the stimulation that occurs. Tatum didn’t use any machines but rather focused on dumbbells, a medicine ball, and a jump rope. Dumbbells provide a greater range of motion in comparison to barbells or machines. They help to recruit more muscle fibers and can lead to quicker muscular growth.

Tatum changed around his routine so that he wouldn’t go through muscular adaptation that would halt his muscle growth. He never wanted to plateau so he consistently changed around his routine. He would do a 3 day cycle hitting every major muscle group but without any isolation movements. Doing solely compound movements is the quickest way to build lean muscle mass. Compound movements build the body up and isolation workouts add some definition. However, if you had to only pick one, you should stick with compound movements.


Channing Tatum Workout:

Day 1 – 5 sets done as fast as possible of: 10 pull-ups, 30 kettlebell swings, and 50 walking lunge steps.

Day 2 – 7 sets done as fast as possible of: 150 rope skips and 15 clean and jerks.

Day 3 – 3 sets done as fast as possible of: 100 mountain climbers, 75 push-ups, 50 sit-ups, and 25 box jumps.


In terms of his diet, Tatum eats very healthy to keep his body fat levels low and his body lean. His most physically demanding part of his day was in the morning for his fight workout and his typical resistance and cardiovascular training. Therefore, he would consume the majority of his fruits and carbohydrates at this time. The rest of his meals and snacks consisted of lean protein sources, veggies, nuts, and select dairy products.




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