Rudy Pankow Workout Routine and Diet Plan | Train like a JJ from Outer Banks

By | October 5, 2023

Rudy Pankow Workout Routine and Diet Plan: Rudy Pankow is an actor who is currently known for his role in Outer Banks. He played the role of JJ.  Rudy Pankow is very famous on Instagram for the amazing personality that he has, but there is another thing for which he is very well known for, and that is his body physique. So in this article, we are going to discover the Rudy Pankow workout and diet plan.

Rudy Pankow Exercise Routine and Meal Plan

Rudy Pankow Workout Routine and Diet Plan

Rudy Pankow Body Stats

Rudy Pankow Height 5 Ft 11 Inch
Rudy Pankow Weight 75 Kg
Rudy Pankow Age 22 Years
Chest 42 Inch
Waist 32 Inch
Biceps 14 Inch

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Rudy Pankow Workout Routine

The workout of Rudy Pankow consists of doing different kinds of soft things; he’s always active and doing something which helps him keep his body fit and active. Rudy Pankow does go to the gym and workout almost every day to maintain the cuts and shape of his body.

Rudy Pankow Exercise

Rudy Pankow Workout Routine

Rudy Pankow Exercise Includes:-

Rudy Pankow Athletic Background

The reason why he is fit now is that Rudy Pankow has always been an athletic kid. When he was in high school, he used to play a lot of soccer, and he was even on the soccer team. Although after graduating high school Rudy Pankow had to move to LA and now that he has an acting career, he can’t play sports that much.


Daily Activities

People don’t realize staying fit is not just about working out; it’s about staying active through your days. This thing is what Rudy Pankow does when he is not working. He is always out there with his friends doing stuff like hiking, swimming, etc. This reason is one of the reasons why he’s so fit and active in his real life.



Rudy Pankow likes to run a lot, and when he is in the gym, he usually tries to hit three primary cardio machines that are elliptical machine, biking, and the treadmill. Rudy Pankow works to switch between them as he workouts; he will be doing a cardio routine for about 30 minutes to 45 minutes max. This routine is just for burning the extra fat and calories that he consumed.

Rudy Pankow

Rudy Pankow

Weight Training

Weight training is the last activity of the day that Rudy Pankow does in his workout routine. Rudy Pankow follows a standard bodybuilding routine in a little modernized way with new exercises. Rudy Pankow’s weight training routine focuses on different body parts on different days.

Sadly, I couldn’t figure out what all exercises he includes in his workout routine, but we can say that it involves a lot of activities like; Bench press, dumbbell press, Arnold press, military press, lat pulldown, back lat pushdowns, etc. Rudy Pankow performs weight training for about five to six days a week, and each session goes for 45 minutes to an hour max. This is all about Rudy Pankow Workout routine.

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Rudy Pankow Diet Plan

Rudy Pankow Diet Plan

Rudy Pankow Diet Plan

Rudy Pankow diet plan is yet to be revealed, for now, all we know is that Rudy Pankow enjoys things like pop tarts, vegetables, greens, chicken, sometimes burgers and fries, pizza, etc.

While Rudy Pankow likes to eat healthily and have a balanced diet, he still doesn’t compromise on the food that much.

Most of the time, he will have salad, healthy veggies, chicken, rice, and other healthy foods. Sometimes when Rudy Pankow is out and on the road, then he will just eat food from restaurants like burgers, fries, etc.

Rudy Pankow also drinks a whole lot of liquid drinks and water throughout the day to keep his body healthy and hydrated. This is all about Rudy Pankow Diet Plan.

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