Matthew Mcconaughey Workout RoutineLearn the Workout behind the chiseled hunk of Magic Mike.

Matthew McConaughey is a actor known as much for his on screen skills as he is for his impressively chiselled body. Named People’s sexiest man in 2005. Enough said.

McConaughey has always been into his fitness,  with a regular Cardio routine involving a four to five mile beach run, which involves periodically stopping for sets of push-ups (30 at a time), until he’s completed around 200.

While preparing for his role in Magic Mike, McConaughey worked with well known celebrity trainer Gunnar Peterson. The workout routine he was prescibed consisted of two circuit-training sessions each day, 6 days a week. Pretty Full On. Because McConaughey was already in great shape, This workout was not focused on building bulk, but conditioning his body, while maintaining his lean mass.

It involved lots of short to burst cardio sessions mixed with weights using Peterson’s famous 4-5-6-6-5-4 routine. Essentially, he would go on the treadmill for 4 minutes, then 5 minutes, then 6 minutes, and then 6 minutes again, and so on.

Peterson explains that he recommends this approach as it  “forces people to work harder”. It is easier for you to push your body in bursts, than for you push yourself nonstop for half an hour. In many ways, the principle is the same as Tabata or HIIT.

The Matthew McConaughey Magic Mike Workout

Day 1 & 4 – Legs, Abs and Cardio

Do Circuit 1 and 2 (in that order) three times, and then proceed to Circuit 3.

 Day1 & Day4 – Circuit One – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Dumbbell Squat and Press  1  10 to 12
2 Dumbbell Forward Lunges  1  10 to 12
3  Dumbbell Side Lunges  1  10 to 12  
4  Stability Ball Leg Curls  1  10 to 12  

 Day1 & Day4 –  Circuit Two – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1  Forearm Plank with Leg Lift  1  30 Sec
2  Twisting Planks  1  30 Sec
3  Crunches  1  30 Sec  
4  Reverse Crunches  1  30 Sec  
5  Walking Planks  1  30 Sec
6  Leg Lifts  1  30 Sec
7  Abdominal Twists  1  30 Sec
8  Mountain Climbers  1  30 Sec

 Day1 & Day4 – Circuit Three – Matthew McConaughey Workout (repeat circuit 7 to 9 times)

  Exercise Sets Reps Notes
1 Exercise on any Cardio Machine  1  5mins
2  Jump Rope  1  1mins

Day 2 & 5 – Chest, Shoulders and Cardio

Do Circuits 1, 2 and 3 (in that order) three times, and do circuit 4.

 Day2 & Day5 – Circuit One – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1  Dumbbell Chest Press  1  10 to 12
2  Incline Chest Press  1  10 to 12
3  Dumbbell Flyers  1  10 to 12  

 Day2 & Day5 – Circuit Two – Matthew McConaughey Workout (Take a minute break before starting)

  Exercise Sets Reps Notes
1 Overhead Shoulder Press  1  10 to 12
2 Lateral Dumbbell Raises  1  10 to 12
3 Medicine Ball Push Ups  1  10 to 12  

 Day2 & Day5 – Circuit Three – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Stability Ball Crunches  1  10 to 12
2 Stability Ball Climbers  1  12 each leg
3 Planks  1  20  

 Day 2 & Day 5 – Circuit Four – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Machine 1  1  4 mins
2 Machine 2  1  5 mins
3 Machine 3  1  6mins  
4 Machine 1  1  6 mins  
5 Machine 2  1  5 mins
6 Machine 3  1  4 mins

Day 3 & 6 – Back, Bicept, Triceps and Cardio

Do Circuits 1, 2 and 3 (in that order) three times, and do circuit 4.

 Day3 & Day6 – Circuit One – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Cable Lat Pulldowns  1  10 to 12
2 Dumbbell Rows  1  10 to 12
3 Dumbbell Bicep Curls  1  10 to 12  
4 Close Grip Bicep Curls  1  10 to 12  

 Day3 & Day6 – Circuit Two – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Cable Pressdowns  1  10 to 12
2 Triceps Extensions  1  10 to 12
3 Bench Dips  1  12 to 15  

 Day 3 & Day 6 – Circuit Three – Matthew McConaughey Workout

  Exercise Sets Reps Notes
1 Wall Climbs  1  10 to 12
2 Medicine Ball Slams  1  10 to 12

 Day 3 & Day4 – Circuit Four – Matthew McConaughey Workout (repeat circuit 7 to 9 times)

  Exercise Sets Reps Notes
1 5 minutes on any Cardio Machine  1  10 to 12
2 1 minute Jumping Rope  1  10 to 12

Matthew McConaughey Diet

The key to McConaughey’s diet is eating foods with low GI levels.

As McConaughey puts it “As I’ve gotten older, I realize that being fit and in shape is 90% diet. It doesn’t matter how much you run, it’s how little, or how much you eat.”

McConaughey also eats the bulk of his meals during the early hours of the day, trimming his meals accordingly. McConaughey’s diet also includes whey protein shakes every couple of hour and supplements, before and after training. Finally, McConaughey enjoys a glass of wine each day. It is not enough to cause a calorie surplus, and it helps increase his muscle vascularity.

His diet consists of foods such as:

  • Peas
  • Cabbages
  • Spinach
  • Plums
  • cucumbers
  • broccoli
  • beans
  • peppers
  • high fiber, low sugar cereals

Related Post

Channing Tatum Workout Routine & Diet Plan Channing Tatum is a American model, dancer, producer and actor, popularly known for his action hero role in the “G.I. Joe” film series, in which he plays the character of Captain Duke/ Conrad Hauser. Tatum got huge publicity for his physical appearance in the movie “Magic Mike” where he done some seriously hard training for the role. The actor sports a healthy and muscular body to live up to his image as a budding action hero.