Known for his towering frame, infectious energy, and comedic timing, Terry Crews has built a career that straddles the worlds of comedy and action effortlessly. Whether he’s commanding the precinct as Terry Jeffords in Brooklyn Nine-Nine, or featuring alongside fellow Hollywood heavyweights in The Expendables and Deadpool 2, Crews brings the same intensity and discipline to every role. But behind the laughter and larger-than-life personality lies a meticulously maintained physique, the result of years of smart nutrition and relentless consistency.
Terry Crews' Chest and Arms Workout
Speaking to Men's Health, Crews explained in detail the workout that forged his physique. The most interesting part? It's barely changed since the nineties. ‘Most of my workout has been the same; literally 90% of it has been the same thing for 20 years,’ Crews said of his training plan, which he's been running since 1999. Take a look:
Push-ups
20 to 30 push-ups
Incline barbell bench press
4 descending sets of 10 reps, then 8 in the second, 6 in the third, and 4 reps in the final set
Bench Press
4 descending sets of 10 reps, then 8 in the second, 6 in the third, and 4 reps in the final set
Push-ups
To failure
Tricep dips
To failure
Pull-ups
Descending reps: 25 pull-ups in the first set, 18 in the second set, then 15 in the third set
Bicep curls
4 descending sets of 10 reps, then 8 in the second, 6 in the third, and 4 reps in the final set
Barbell bicep curl – '21s'
4 sets:
7 reps, low position to parallel
7 reps, parallel to high position
7 reps, low to high position
Fuelling the Machine
Crews' approach to nutrition is as disciplined as his workout ethic. He follows a 16:8 intermittent fasting schedule, consuming his first meal at 2 p.m. and his last by 10 p.m., allowing his body to rest and recover during the fasting period. ‘Intermittent fasting offers both physical and spiritual benefits,’ something which Crews believes teaches ‘discipline and self-control’.
On his macro intake, Crews hasn't publicly disclosed the exact number of calories he consumes daily. However, based on his height, weight, and activity level, it's estimated that he consumes between 4,000 to 5,000 calories per day.
For those in the UK aiming to tailor their diet similarly, the NHS recommends a daily caloric intake of 2,500 calories for men. To align with Crews' protein-focused approach, aim for 1.4 to 2 grams of protein maximum per kilogram of body weight. For example, a 75 kg individual would target between 105 to 150 grams of protein daily. This can be achieved through lean meats, eggs, dairy, legumes, and protein supplements.
Train Hard, Recover Harder
Crews explains that a decade ago he was burning the candle at both ends, managing multiple projects with only three to four hours of sleep per night. This relentless pace led to burnout and health issues. Recognising the need for change, he overhauled his sleep habits. Now, ‘I go to bed at 8:30pm,‘ he says, ‘Going to bed at 8:30 and getting my rest, I get up between 4:30 and five, and I'm out like a rocket... I've already done four hours' worth of stuff before 9am.’
What to read next
By now, you've probably identified that Crews has a unique approach to training. That applies to his rest days, too, where he schedules ‘phantom workouts’ – ultra-light sessions used to promote blood flow and mental consistency. ‘I just want to feel something,’ he says. ‘Even if it’s 100 reps with light dumbbells or some kettlebell squats – I stay moving.’
Mindset and Motivation
For Crews, fitness is as much about mental discipline as it is about physical strength. He credits his morning workouts with setting the tone for his day, describing them as non-negotiable. ‘The first thing I do every morning is get up, put my gym clothes on, and work out... If I felt like it wasn’t gonna happen I would feel like something is wrong with the universe,’ Crews said in an interview with Business Insider. That level of consistency, he says, has been vital to his success both in the gym and on-screen.
Crews is equally clear about the dangers of comparison. Rather than measuring his progress against others, he focuses on his own growth and creativity. ‘Competition is the opposite of creativity. Competition is all about comparing yourself to everybody else – looking at them, and then judging yourself,’ he explained to Men’s Health. It’s a philosophy that keeps him grounded – and one that encourages others to treat fitness as a personal journey, not a race.
Terry Crews' Expendables Workout
Speaking to Bodybuilding ahead of the release of 2010's Expendables – very much a Mount Rushmore of Hollywood's biggest muscle men, with Crews starring alongside Sylvester Stallone, Jason Statham, Arnold Schwarzenegger, Dolph Lundgren and Jet Li — Crews outlined one of his go-to training sessions to prep him for shooting.
'It's called 24s, and it's four different exercises with six reps each,' he explains. 'I'm telling you, this thing will work your core, shoulders and your lower body...you do so many reps, it's almost a cardio workout.' You can do this workout with a pair of dumbbells, or a loaded barbell. Your mission is to not let go of the bar, or the 'bells, once you start. So, choose your weight wisely, grip the weight and hold tight:
Upright Row
Sets: 4
Reps: 6
Rest: None
Power Clean
Sets: 4
Reps: 6
Rest: None
Romanian Deadlift
Sets: 4
Reps: 6
Rest: None
Jump Squat
Sets: 4
Reps: 6
Rest: None
Ed Cooper is the former Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more. Ed has run the MH gauntlet, including transformations, marathons and er website re-designs. He’s awful at pub sports, though. Follow him: @EA_Cooper
