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Channing Tatum's Workout Routine for G.I. Joe: The Rise of Cobra

Updated on May 26, 2010

Getting Lean and Mean for his role as Captain Duke Hauser

Okay, Channing Tatum is not the world's greatest actor. In fact, many say he's among the worst of today's young stars. Still, you gotta give the guy a little credit for his physical prowess he achieved to look the part of Captain Duke Hauser in the action-packed film, "G.I. Joe: The Rise of Cobra"

So forget about the acting aspect. Here we are going to learn how to get you in butt-kicking shape by exploring Tatum's fitness regimen and nutritional plan.

Action Packed Trailer for G.I. Joe: The Rise of Cobra

Channing Tatum
Channing Tatum

Channing Tatum's Weightlifting and Cardio Routine

The concept of the resistance workout is to get maintain leanness while gradually building a solid amount of muscle. Volume will be kept high, and reps will be in the mid-range. Our cardio will be primarily HIIT as opposed to steady-state cardio, although used strategically, can also help in keeping body fat low.

Resistance Training Routine

Monday: Chest & Back

1Ã20reps – Pushups

3Ã14reps –dumbbell chest presses

3Ã14reps – seated cable rows

3Ã12reps – Pushups on Stability Ball

3Ã14reps – Deadlift with dumbbells

Tuesday: Cardio & Core

5 minute warm-up on treadmill

20 minute interval training on treadmill

3Ã10 crunches on stability Ball

3Ã20seconds Plank

3Ã12 Ab roll-out with stability ball

3Ã12 Stability ball pull-in

Wednesday: Arms & Shoulders

3Ã14 Barbell curl

3Ã14 Dumbbell shoulder presses on bench

3Ã14 Tricep Rope pull down

3Ã14 Dumbbell side lateral raises

3Ã14 Dips on bench

3Ã14 Rear deltoid raises

5Ã14 Dumbell bicep curls drop-set (Decrease weight at each set)

Thursday: Day off

Friday: Legs

3Ã12 Dumbbell lunge

3Ã12 Smith machine squat

3Ã12 Leg press

3Ã12 Calf raise

3Ã12 Dumbbell squat on bosu ball

Saturday: Cardio & Core

5 minute warm-up on treadmill

20 minute interval training on treadmill

3Ã10 crunches on stability Ball

3Ã20seconds Plank

3Ã12 Ab roll-out with stability ball

3Ã12 Stability ball pull-in

Channing Tatum
Channing Tatum

Staying Lean is of Our Primary Concern for Tatum's Look

Notice how Channing Tatum isn't a huge guy, not he's not skinny either. He has a very solid Adonis-like physique, which is a great balance to create an impressive figure.

Diet is so important when shooting for a certain look, no matter what that look may be. Remember, diet accounts for about 80% of what you look like, so naturally we will put a large focus on that aspect.

As always, we will make sure to consume an adequate amount of protein, around 1g/lb of lean body mass. So if you weight 180 and carry 10% body fat, you have 162 pounds of lean mass, and should eat that many grams of protein per day, especially on heavy weight training days.

Tatum's meals were based around lean meat and protein sources, and starchy vegetables. Carbohydrates were primarily consumed before and after his workouts. If he was trying to expedite the fat burning process, carbs were further reduced to tap into body fat stores for fuel.

As always, you should be eating enough to support muscle growth but not fat gain. For more details on what those numbers look like, check out this post at Hollywood Body Fitness.

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