Dylan O’Brien Diet Plan and Workout Routine

By | November 8, 2020
Dylan O'Brien Diet Plan and Workout Routine

Dylan O’Brien Diet Plan and Workout Routine: Dylan O’Brien is an actor known for his roles in movies and TV shows like; The Maze Runner, Teen Wolf, American Assassin, Love and Monster, The First Time, etc., and soon to be featured in the upcoming movie Infinite.

Dylan is known for his stunt and action roles, primarily in the Maze Runner series. However, all of that was possible because of his incredible fitness, about which we will talk in a few. So if you are also looking for the Dylan O’Brien workout and Dylan O’Brien diet plan, keep on reading.

Dylan O'Brien Diet Plan and Workout Routine

Dylan O’Brien Diet Plan and Workout Routine

Dylan O’Brien Body Stats

Height 5 ft 10 inch
Weight 73 kg
Age 29 years
Chest 41 inch
Waist 30 inch
Hips 15 inch

Also Read: Jessica Henwick Diet Plan and Workout Routine


Dylan O’Brien Workout Routine

Dylan follows different kinds of approach when it’s about working out; he had done entirely separate roles for which he had to train according to the character. However, there is no denying that whatever role he is playing, he gives his all to stay in incredible shape. Let’s see the workout and exercise that Dylan likes to do.

Dylan has stated in an interview with Mens Journal that he was training a lot of sprinting and doing miles run and hill drills to get his legs in shape. Other than that, in the American Assassin movie, we have seen his character doing different things and working out to get back in form by using punching bags, home gym, etc.

Now other than that, Dylan also follows a gym routine every week to stay in shape. The way is a mixture of different things from which many are still unknown, as there is no information about it. However, we can even make a good routine with these things to get you to achieve that lean and ripped body shape like Dylan.

Dylan O'Brien Workout Routine

Dylan O’Brien Workout Routine

We will be working out five days a week and having two days of active rest. Every day the training will be for at least two hours, so get ready.

Dylan O’Brien workout includes:-


In the cardio routine, we will be doing things like running and other exercises. To make it more useful in gaining strength and losing the extra fat, we will be doing 20 minutes of interval running, 10 minutes of HIIT water rower, and 10 minutes of rope jump.



Once you get done doing cardio, we will focus on doing 15 minutes of full-body stretch before and after our weight training workout.


Dylan O’Brien Weight Training

In the weight training workout, we will be doing a routine of basic exercises every day. So keep the reps count 10 to 15 every set and perform 3 to 4 set each exercise.

Monday Dylan O’Brien Workout

  • Bench press
  • Dumbbell flyes to press
  • Hex press
  • Cross cable flyes
  • Flying push-ups
  • Alligator push-ups
  • Dips


Tuesday Dylan O’Brien Workout

  • Lat pulldowns
  • Weighted pull-ups
  • One-arm dumbbell row
  • Cable rows
  • Back lat pushdowns
  • Pullover
  • Deadlifts


Wednesday Dylan O’Brien Workout

  • Shoulder press
  • Seated lateral raises
  • EZ barbell front raise
  • Cable upright rows
  • Cable lateral raise
  • Delt flyes
  • Shrugs


Thursday Dylan O’Brien Workout

  • Bicep curls
  • Hammer curls
  • Seated isolation curls
  • Spider curls
  • Tricep pushdown
  • Skull crusher
  • Dumbbell Kickbacks


Friday Dylan O’Brien Workout

  • Squat
  • Hack squat
  • Leg press
  • Lunges
  • Leg extension to curls
  • Glute thruster
  • Calf raises


Dylan O’Brien Core workout

Core workout will be an essential part of the training as if you need to get abs like Dylan; then, you have to train your core a lot. So we will be doing 30 min of core workout all five workout days. In this exercise, also keep your set count at three and reps count to 20 each set.

  • Crunches
  • Leg raises
  • Russian twist
  • Leg throws
  • Low plank for 1 minute
  • Side plank drops
  • High plank for 1 minute

That’s all for the Dylan O’Brien workout routine.

Also Read: Tom Holland Workout Routine and Diet Plan


Dylan O’Brien Diet Plan

Dylan O'Brien Diet Plan

Dylan O’Brien Diet Plan

Well, there was not much to look around for his diet plan, so I think any diet with high lean protein and low carbs will be great to achieve a similar body type. Keep your food balance and divide it into five small meals, especially dinner, should be the lightest meal for you. Also, drink a lot of water throughout the day, and now if you are still having trouble finding a diet plan, you can just follow this one.

Dylan O’Brien diet includes:-


  • Two boiled eggs
  • Avocado
  • Oats



  • Protein smoothie with almond milk, protein powder, almond butter, one egg, a banana, and fresh berries



  • Chicken or salmon
  • A small bowl of rice
  • Veggies


Evening snack

  • Green salad with olive oil or coconut dressing



  • Chicken or turkey
  • Spinach or kale

That’s all for the Dylan O’Brien diet plan.

Also Read: Dylan Minnette Workout Routine and Diet Plan

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