Penn Badgley Workout Routine and Diet Plan

By | November 22, 2021
Penn Badgley Workout Routine And Diet Plan

Penn Badgley Workout Routine and Diet Plan: Penn Badgley is an American actor and musician from Maryland, better known for his roles as Dan Humphrey in The CW teen drama series Gossip Girl (2007–2012) and as Joe Goldberg in the Netflix thriller series You (2018–present). He is multitalented television and film actor also known for leading vocalists of Mother.

He was in People magazine’s list of “25 Beauties at 25” and Buddy TV’s “TV’s 100 Sexiest Men” list, both in 2011. He does multiple roles in multiple body tones, which made his millions of fans crazy behind the secrets of Penn Badgley workout routine. Penn Badgley diet plan is also an exciting topic his fans want to talk about it. So, lets get started.

Penn Badgley Workout Routine And Diet Plan

Penn Badgley Workout Routine And Diet Plan

Penn Badley Body Stats

         Height        5’9”, 175cm
        Weight       71kg/175.5Pounds
         Age        35years
        Chest       40inches
        Waist       29inches
       Biceps       14inches

Also read: Dylan Sprayberry workout routine and diet plan

 Penn Badgley Workout Routine

Penn Badgley did many roles, but for ‘You’, he did drastic weight loss as required for the character Joe, changing his muscular body into a totally skinny frame. This clearly shows his devotion towards his role and acting, undoubtedly he is an outstanding actor and star.

You had ever listened to or not about Peen Badgely 1 week body transformation for his movie  ‘The Stepfather’, who also plays the social outsider role, Dan Humphry, on The CW’s Gossip Girl. He said  ” What’s worse my character was a swimmer, so I was going to be shirtless in more than half of the scenes.

FOR 7 DAYS he did total body strength circuits, including the one below and you know what he did lose 2-3 pounds of fat, and added a muscular killer body in just 1 week. He came up was ‘seven days of total-body strength circuits’. Rounds of Pull-Up, Leg Raise, Bosu Ball Pushup, Dumbbell Curl to Press, Shoulder Fly, Arm Raise, Physio Ball V-Up, Dip, Isometric Pushup, and Triceps Extension in quick succession, with two minutes break for each round.

Penn Badgley Workout Routine And Diet Plan

Penn Badgley Workout Routine And Diet Plan

As of now we didn’t get much information about Penn Badgley workout routine but we can give you the best one that can give the same tone and body as Penn Badgley physique, So here it is :

Morning Routine

Training days: Three to four days a week

In the morning routine, we will be doing an hour of dancing or cardio workouts. You can alternate it as you want. This workout will give you a great routine that will tone your body naturally and strengthen your body’s flexibility and mobility. And yes you will also burn calories and have great stamina.

Evening Routine

In the evening, we will be doing a good weight training routine for an hour. However, before you start, make sure to get your body warmed up with some cardio. Then follow this routine:

Sets: 4

Reps: 15,12,10,8



  • Push-ups
  • Pull-ups
  • Bench press
  • Dumbbell flyes
  • Lat pulldowns
  • Cable rows
  • Shoulder press
  • Lateral raises
  • Shrugs



  • Squats
  • Jump squats
  • Weighted squats
  • Barbell front squats
  • Leg press
  • Lunges
  • Leg extension
  • Stiff-leg deadlift


  • Squat press-up
  • Kettlebell swings
  • Snatch
  • Clean and jerk
  • Bulgarian squats
  • Deadlift
  • Sumo deadlift
  • Battle rope



  • Wide grip push-ups
  • Diamond push-ups
  • Biceps dumbbell curls
  • Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps bench press
  • Triceps dumbbell kickbacks


  • Smith machine squats
  • Hack squats
  • Crusty lunges
  • Single leg pushdown
  • Hip thrusters
  • Hip abduction
  • Calf raises
  • Hyperextension


Core Circuit Routine

After weight training, we will do a quick 20-30 minutes core circuit routine which will give you abs and get you all fired up.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: one-two minute

  • Crunches
  • Leg raises
  • Side to side leg raises
  • Russian twist
  • In and out
  • Plank twister
  • Plank hold

That’s all for the Penn Badgley Workout Routine.

Penn Badgley Workout Routine

Penn Badgley Workout Routine

Also read: Victoria Pedretti Workout Routine and Diet plan


 Penn Badgley Diet Plan

Penn Badgley diet seriously involves the vegan diet which he admits to following because it increases his energy levels, provides a lot of benefits to his health, and clears out his skin.

So here is Penn Badgley Diet Plan:

Is Penn Badgley vegan?

Yeah, He is purely vegan.



  • 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 Penn Badgley diet plan.

Penn Badgley Workout Routine and Diet Plan

Penn Badgley Workout Routine and Diet Plan


Also read: Zazie beetz  workout routine and diet plan

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