Vin Diesel Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings

Workout Summary

Look up the term “action hero” and you may find Vin Diesel’s face staring back at you. This Vin Diesel workout program will help you create a muscular build and become the hero in your own daily action adventures. Building a Vin Diesel body requires something more than most celebrity workouts... more

Look up the term “action hero” and you may find Vin Diesel’s face staring back at you. This Vin Diesel workout program will help you create a muscular build and become the hero in your own daily action adventures.

Building a Vin Diesel body requires something more than most celebrity workouts provide, and Vin Diesels workout delivers the real goods. The Vin Diesel workout routine will get you ripped and add solid, lean mass to your frame.

The Vin Diesel workout and diet stands head and broad shoulders above other celebrity workout routines. Designed for intermediate exercisers, it is a 30 day plan, with three workouts per week.

Equipment requirements for Vin Diesel training are met by any well- maintained gym. Choose a weight that that makes those last two or three reps difficult, but not such a struggle that your form deteriorates.

Vin Diesels workout doesn’t require you to up the rep count every week, but you should see an increase in the amount of weight you can handle. Keeping a workout log, recording sets, reps and weights, is a good habit to establish. It will allow you to see at a glance if you need to up the weight, and by how much.

Be meticulous about proper form. Squats and deadlifts in this Vin Diesel workout routine are often best done in front of a mirror. Watching your reflection helps keep your head up and level with the spine, as well as giving you feedback on form.

A unique part of this Vin Diesel exercise routine is an hour of yoga at the end of Vin Diesel workout #1 and #3. Vin knows that strength without flexibility and balance isn’t true strength at all. After these sessions, you’ll be more than happy to hit the mat and stretch out those fatigued muscles.

Vin Diesel workout #1 works the chest, triceps and abs. Vin Diesel workout #2 focuses on the back and biceps, with the hamstrings and abs getting some work as well. Vin Diesel workout #3 is for the legs and back, with the quads, glutes and abs getting in on the fun.

The Vin Diesel workout and diet must be used together to accomplish amazing results. Let’s face it, we all know that most fast food, anything deep-fried, white flour and sugar are toys for the taste buds but offer nothing but flabby misery afterwards.

Eat plenty of vegetables, lean proteins, whole fruits and whole grains. Water is the best beverage, but low-fat dairy, teas, coffees and flavored water can provide variety. Be wary of drinking your calories. Liquid intake doesn’t trigger the body’s satiety mechanism, so hundreds of empty calories can flow down the hatch without spoiling your appetite for a hearty dinner.

Avoid diet colas. They’re not much more than a mass experiment in weird science, and guess who the guinea pig is?

Follow the Vin Diesel workout and diet for 30 days. A ripped action-hero body will be part of your new healthy lifestyle. Start following this plan now!

Vin Diesel Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings
Vin Diesel Workout Plan

Vin Diesel Workout Plan

4 Weeks / 3 Days per Week / Intermediate

5 ratings

Workout Summary

Look up the term “action hero” and you may find Vin Diesel’s face staring back at you. This Vin Diesel workout program will help you create a muscular build and become the hero in your own daily action adventures. Building a Vin Diesel body requires something more than most celebrity workouts... more

Look up the term “action hero” and you may find Vin Diesel’s face staring back at you. This Vin Diesel workout program will help you create a muscular build and become the hero in your own daily action adventures.

Building a Vin Diesel body requires something more than most celebrity workouts provide, and Vin Diesels workout delivers the real goods. The Vin Diesel workout routine will get you ripped and add solid, lean mass to your frame.

The Vin Diesel workout and diet stands head and broad shoulders above other celebrity workout routines. Designed for intermediate exercisers, it is a 30 day plan, with three workouts per week.

Equipment requirements for Vin Diesel training are met by any well- maintained gym. Choose a weight that that makes those last two or three reps difficult, but not such a struggle that your form deteriorates.

Vin Diesels workout doesn’t require you to up the rep count every week, but you should see an increase in the amount of weight you can handle. Keeping a workout log, recording sets, reps and weights, is a good habit to establish. It will allow you to see at a glance if you need to up the weight, and by how much.

Be meticulous about proper form. Squats and deadlifts in this Vin Diesel workout routine are often best done in front of a mirror. Watching your reflection helps keep your head up and level with the spine, as well as giving you feedback on form.

A unique part of this Vin Diesel exercise routine is an hour of yoga at the end of Vin Diesel workout #1 and #3. Vin knows that strength without flexibility and balance isn’t true strength at all. After these sessions, you’ll be more than happy to hit the mat and stretch out those fatigued muscles.

Vin Diesel workout #1 works the chest, triceps and abs. Vin Diesel workout #2 focuses on the back and biceps, with the hamstrings and abs getting some work as well. Vin Diesel workout #3 is for the legs and back, with the quads, glutes and abs getting in on the fun.

The Vin Diesel workout and diet must be used together to accomplish amazing results. Let’s face it, we all know that most fast food, anything deep-fried, white flour and sugar are toys for the taste buds but offer nothing but flabby misery afterwards.

Eat plenty of vegetables, lean proteins, whole fruits and whole grains. Water is the best beverage, but low-fat dairy, teas, coffees and flavored water can provide variety. Be wary of drinking your calories. Liquid intake doesn’t trigger the body’s satiety mechanism, so hundreds of empty calories can flow down the hatch without spoiling your appetite for a hearty dinner.

Avoid diet colas. They’re not much more than a mass experiment in weird science, and guess who the guinea pig is?

Follow the Vin Diesel workout and diet for 30 days. A ripped action-hero body will be part of your new healthy lifestyle. Start following this plan now!

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Incline Bench
  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Medicine Ball
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
2 sets, 30 reps
2 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. This Vin Diesel workout will really isolate your back and bicep muscles to give them good growth and definition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. Try to go heavy on the squat and Romanian dead lift. Make sure that you are using good form though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
2 sets, 36 reps
2 -- --:--:-- 36 -- --:--
Default
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:01:00
2 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
2 sets, 36 reps
2 -- --:--:-- 36 -- --:--
Default
Abs / Intermediate
2 sets, 25 reps, 01:00 rest
2 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. This Vin Diesel workout will really isolate your back and bicep muscles to give them good growth and definition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. Try to go heavy on the squat and Romanian dead lift. Make sure that you are using good form though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Chest / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Triceps / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Middle Back / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. This Vin Diesel workout will really isolate your back and bicep muscles to give them good growth and definition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. Try to go heavy on the squat and Romanian dead lift. Make sure that you are using good form though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 36 reps
3 -- --:--:-- 36 -- --:--
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Lats / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Middle Back / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:30
3 -- 00:01:30 -- -- --:--
Default
Abs / Beginner
3 sets, 36 reps
3 -- --:--:-- 36 -- --:--
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds. Side plank is 30-60 seconds per side. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. This Vin Diesel workout will really isolate your back and bicep muscles to give them good growth and definition.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Vin Diesel also does a yoga workout for about an hour after this. Checkout our Yoga workouts if you want to do the same. Pick a weight that is challenging and even though the reps don't go up that much from week to week your weight should be going up. Try to go heavy on the squat and Romanian dead lift. Make sure that you are using good form though.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Glutes secondary Lower back secondary Hip flexors secondary Traps secondary Chest primary Triceps primary Biceps primary Shoulders primary Obliques primary Abs primary Hamstrings primary Lats primary Middle back primary Quads primary Calves primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Incline Bench
  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Medicine Ball
Show All

259 people started this plan

4 Reviews

  • Thumb
    Comprar Vimax
    almost 4 years ago
    #
  • kylejr
    over 3 years ago
    #

    Great for size

  • sastan
    almost 3 years ago
    #

  • nascarjunkie
    over 2 years ago
    #

    Great Workout!

Vin Diesel Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Barbell
  • Incline Bench
  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Medicine Ball
Show All

259 people started this plan