Dylan Sprayberry Workout Routine and Diet Plan

By | February 15, 2021

Dylan Sprayberry Workout Routine and Diet Plan: Dylan Sprayberry is an actor known for movies in TV shows like Teen Wolf, Man Of Steel, Light As A Feather, Vanished, Spooky Buddies, The Three Gifts, etc. Dylan has achieved quite a lot in such. Young age, if you look at his journey from Teen Wolf till now, there are many things that Dylan has done.

However, even though the actor gets known for the roles and acting. He’s famous for something else, and that is Dylan’s fitness and body structure. Many Dylan fans already know that he likes to work out and stay active most of the time, and if you also want to learn more about the Dylan Sprayberry workout and the Dylan Sprayberry diet plan, then keep reading.

Dylan Sprayberry Workout Routine and Diet Plan

Dylan Sprayberry Workout Routine and Diet Plan

Dylan Sprayberry Body Stats

Height 5 ft 8 inch
Weight 75 kg
Age 22 years
Chest 42 inch
Waist 31 inch
Hips 15½ inch

Also Read:  Cody Christian Workout Routine and Diet Plan


Dylan Sprayberry Workout Includes

Dylan likes to stay fit from his teenage before when he was in Teen Wolf, Dylan’s body was relatively lean. However, if you look at him now, Dylan has gained quite some muscle pounds, and you will see him doing different things. Even though the actor doesn’t post much about his workout on his Social media, I could still find what Dylan likes to do.

Dylan Sprayberry’s workout contains different things like weight training, various activities when he’s free, and Maui Thai training. Dylan started learning the fighting style quite a while ago, and since he started, he has gotten hooked on the practice. You can also watch this video of Dylan sparring in the gym with his trainer.

He also goes to the gym, where Dylan mostly sticks to the standard workout routine. Sadly that’s all the information I got for Dylan’s gym training. However, don’t worry, as I can still give you a way to help you get the shape like Dylan. We will work out six days a week training our whole body, and we will train twice a day.

Dylan Sprayberry workout includes:

Dylan Sprayberry Workout Routine

Dylan Sprayberry Workout Routine

Morning Routine

In the morning, you will be doing a weight lifting workout. This training will help you gain muscle like Dylan and make sure that you stay in shape. We will make a straightforward pattern of working single body parts every day. However, do remember to warm-up on the treadmill by walking for 10 minutes to 15 minutes.


Reps: 15



  • Push-ups
  • Bench press
  • Incline bench press
  • Dumbbell press
  • Hex press
  • Chest flyes
  • Cable flyes
  • Chest weighted dips



  • Lat pulldowns
  • Cable rows
  • TRX rows
  • Inverted rows
  • One-arm dumbbell rows
  • Back lat pushdowns
  • Pullovers
  • Sumo deadlifts



  • Shoulder press
  • Seated Arnold press
  • Seated one-arm dumbbell lateral raises
  • Dumbbell front raises
  • Shrugs
  • Delt flyes
  • Delt lateral raises
  • Clean and jerk to snatch ( 5 single reps sets)
  • Tire flip



  • Dumbbell curls
  • Barbell curls
  • Isolation curls
  • Cable bicep curls
  • Spider curls
  • Hammer curls
  • Preacher curls
  • Battle ropes until failure.
  • Hammer slam (25 slams)



  • Triceps overhead press
  • Triceps extension
  • Triceps close grip bench press
  • Skull crusher
  • One-arm cable pushdowns
  • Dumbbell kickbacks
  • Triceps dips
  • Triceps weighted push-ups



  • Kettlebell squats
  • Hack squats
  • Overhead squats
  • Leg press
  • Leg extension to curls
  • Walking lunges
  • Calf raises
  • Glute thruster
  • Wall sits till failure.


Evening Routine

In the evening routine, we will train martial arts four days a week. I would recommend talking Wednesday, Friday, and Sunday off; if you are used to working out, you can do it five or six days a week. Join a martial arts gym that will train you, and do whatever your instructor asks you to do.

That’s all for the Dylan Sprayberry workout routine.

Also Read: Dylan O’Brien Diet Plan and Workout Routine


Dylan Sprayberry Diet Plan

I didn’t find much about the diet that he follows. However, I know that Dylan takes a diet in a disciplined manner and eats healthy and clean foods. However, he eats food at restaurants and outside when he’s coming from an activity or shoot or hanging out with friends. Now, let’s see a diet that you should follow to get a body shape like Dylan.

Dylan Sprayberry diet includes:

Dylan Sprayberry Diet Plan

Dylan Sprayberry Diet Plan


  • Oatmeal with almonds, protein scoop, banana, berries
  • Coffee or Juice



  • Salad



  • Chicken
  • Veggies
  • Brown rice


Evening Snack

  • Protein smoothie



  • Salmon/steak/chicken
  • Veggies
  • Salad

That’s all for the Dylan Sprayberry diet plan.

Also Read: Daniel Sharman Workout Routine and Diet Plan [2020]

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