Dacre Montgomery Workout Routine

Dacre Montgomery is a multi-talented actor who played the role of Billy Hargrove in the Netflix Series “Stranger Things.” Before retaking this role in the next season, he was loaded up on calories and packed some muscles to get back into the perfect physique suitable for this character.

It is not his first time undergoing such a fantastic transformation. He faced constant bullying at his high school because he was overweight. Taking a break for a year, he learns the significance of exercise and loses 55 pounds on the treadmill before getting into barbells and kettlebells.

Montgomery’s workout regime is no longer a fitness. Though, it is a secret to unlock your hidden fitness talent. Here is a deep insight into the secrets of his workout routine.

Dacre Montgomery Body Stats:

Before getting into the workout regime of Dacre Montgomery, here you get the idea of his body stats that makes him look perfect. His fans are mad after his chiseling-toned body.

  • Dacre Montgomery Height: 5ft 10 inches
  • Weight: 77 kg
  • Dacre Montgomery Age: 25 years
  • Chest: 42 inches
  • Waist: 31 inches
  • Biceps: 15 inches

A perfect balance between a workout routine and a healthy diet is the reason behind his well-proportioned body. Track your workout plan if you venture to get a fully tamed body.

Dacre Montgomery Fitness Journey:

Dacre Montgomery’s workout routine consists of many things. During the whole journey, there were numerous phases through which he had to go at different stages, and his body required other forms of exercise and diet. Dacre was only sometimes perfectly toned. His fitness journey started when he was in high school.

At that time, he was about 200 pounds, and with a gap of one year, he lost a lot of body fat. At that point, he was doing cardio. After that, he started working for power rangers. He aimed to do nighttime boxing, cardio, and another exercise to maintain a lean physique and lose more weight. In 2017, he started yoga, stretching, and surfing, which assisted him in getting the perfect shape.

After a while, he had to get prepared for Stranger Things. For this, he gained muscles and bulked up by doing a lot of resistance band exercises, weightlifting, and more.

Dacre Montgomery Workout Routine:

Dacre Montgomery is following the routine that gives him a muscular physique. His workout routine includes light weights, high reps, boxing exercises, static holds, and resistance bands. Montgomery trains almost 5 to six days a week. Each day, his training duration is like one and half hours to two hours.

When it comes to weightlifting, most modern workouts focus on gaining endurance and body strength.

Besides, lifting heavy weights at low reps leads to an increase in power. On the other hand, lifting low weights at high reps increases endurance.

Montgomery’s approach is different. His main concern is to focus on endurance and lifting low weights at high reps to burn fats and get into a more toned figure. One look at the actor’s body will show you the results. Here’s the breakdown.

Lightweight Training:

Lightweight training routine is mainly based on exercises, the same as standard weight training routines.

Weight, in this case, is just so light that it doesn’t take that much.

However, Montgomery mixes it with high repetition, which makes these exercises harder than heavyweight training. Make sure you go for 30 to 40 reps for each standard practice.

Resistance Bands:

Another way for the muscular body is resistance bands. They don’t add much pressure to your joints like barbells and kettlebells.

Montgomery performs a full-body resistance band workout routine. The key focus is to build lean muscles using the group’s resistance and basic exercises. Some exercises that he likes to do are as follows:

  • Resistance band squats
  • Resistance band push-up
  • Resistance band star jump
  • Resistance band pull-ups
  • Resistance band sit-up
  • Resistance band planks
  • Resistance band plank reach
  • Resistance band crab walk
  • Resistance band platypus walk exercise
  • Resistance band side to side Squats

Here are some other easy exercises that he performs daily with resistance bands.

Resistance Bands Biceps Curls: 

  • Stand on the resistance band with both of your feet on it.
  • Hold the handle in each arm with your arms extended and palms facing forward.
  • Curl your hands up towards the shoulder in slow motion with your elbow tight.
  • Lower the back to the initial position and repeat.

Resistance Band Bent-over row: 

  • Stand on the resistance band with a distance to hip-width between the feet.
  • Hold the handle with both hands, palms facing forward, keeping hands by your side.
  • Bend your knees and lean forward at your hips, with your back flat and arms straight.
  • Bend your elbow and pull the band upward towards the chest, keeping the elbow so close that it becomes easy to skim your sides as they raise.
  • Keep your arms straight as you lower the back to the position where you began.
  • Repeat.


Dacre Montgomery is no longer a stranger to yoga and other stretching exercises. Since his girlfriend introduced him to yoga, he has added yoga to his workout regime.

He does yoga three to four times weekly for an hour or more. You can also give it a chance, as it helps a lot in building muscle along with the peace of mind.

Dacre Montgomery Diet Plan:

Dacre Montgomery’s diet consists mainly of high carbs and high proteins. When he was not working out for his role in Stranger Things, he used to eat a diet with low carbs and high proteins.

For his character, he has to bulk up and build a muscular figure, and he eats a lot of carbs. Moreover, in routine, he almost consumes more than two gallons of water to get hydrated.

Here is the diet plan of Dacre Montgomery:

Dacre Montgomery Breakfast Meal:

Snacks Meal 1: 

  • Protein shake
  • Almonds

Dacre Montgomery Lunch Meal

  • Chicken or fish
  • Rice
  • Veggies

Snack Meal 2: 

  • Almonds
  • Fruits

Dacre Montgomery Dinner Meal

  • Steak
  • Salad
  • Rice

It is all about Dacre Montgomery’s diet Plan.

Final Thoughts:

Dacre Montgomery’s body is not naturally good and well-toned. He has to put a lot of effort into getting that.

People who want perfect muscles like him should follow his workout routine and be consistent to get in proper shape.

4/5 - (5 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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