Shia Labeouf Workout Routine

Welcome to the world of the one and only, Shia Labeouf! He’s been making waves in Hollywood, not just with his acting roles, but also with his intense workout and fitness routines. 


Shia has inspired many fans around the world to get into shape by following his example. Today, we’re taking a closer look at Shia’s workout routine and how you can incorporate it into your fitness journey. 

We’ll give you details on what exercises he does, as well as provide helpful tips and tricks that will help you reach your own goals. So if you’re ready to take your training to the next level, let’s get started!

Shia Labeouf Workout Routine Basics 

Shia LaBeouf trains six to seven days a week and follows an intense workout regime. He focuses on a particular muscle group each day of the week: 

Day 1 – Back

Shia LaBeouf starts off the week with a focus on his back muscles. Here are some of the exercises he does to target them:  

  • Gironda Sternum Chins – 4 sets of 8-10 reps
  • Power Clean from Blocks – 4 sets of 8-10 reps
  • Bent Over Barbell Row – 4 sets of 8-10 reps

Day 2 – Chest

On chest day, LaBeouf does exercises like bench presses, incline and decline bench presses, weighted dips, and cable flyes.

  • Barbell Bench Press (Medium Grip) – 4 sets of 8-10 reps
  • Incline Dumbbell Bench Press – 4 sets of 8-10 reps
  • Incline Dumbbell Flyes – 4 sets of 8-10 reps

Shia Labeouf Workout Routine

Day 3 – Legs

LaBeouf hits leg day hard with squats, lunges, leg presses, and calf raises as his mainstay exercises. 

  • Leg Extensions – 4 sets of 8-10 reps
  • Lying Leg Curls – 4 sets of 8-10 reps
  • Barbell Squat – 4 sets of 8-10 reps
  • Standing Barbell Calf Raise – 4 sets of 8-10 reps

Day 4 – Plyometrics (high-intensity interval training) 

This is when LaBeouf goes all out with explosive movements like squats for maximum calorie burn.  

  • Jump Squats – 3 sets x 10 repetitions
  • Box Jumps – 3 sets x 10 repetitions
  • Broad Jumps – 3 Sets x 10 repetitions

Day 5 – Shoulders

Shoulder day includes exercises like front raises, shoulder presses, lateral raises, and upright rows to work the entire shoulder area from every angle. 

  • Seated barbell shoulder press – 4 sets, 8-10 reps
  • Perform with dumbbells or kettlebells – 4 sets, 8-10 reps
  • Seated rear delt fly – 4 sets, 8-10 reps
  • Side Lateral Raise – 4 sets, 8-10 reps

Day 6 – Arms 

This is when LaBeouf strengthens his arms with biceps curls (both standing and seated), triceps extensions (both overhead and lying down), hammer curls, and kickback.  

  • Barbell Curl – 4 sets, 8-10 reps
  • Triceps Pushdown – 4 sets, 8-10 reps
  • Concentration curl – 4 sets, 8-10 reps
  • Seated dumbbell biceps curl – 4 sets, 8-10 reps
  • Decline Dumbbell Triceps Extension – 4 sets, 8-10 reps
  • Tricep Dumbbell Kickback – 4 sets, 8-10 reps

Day 7 – Plyometrics/Cardio

LaBeouf finishes off the week with another high-intensity plyometric session or cardio session on the treadmill or elliptical machine depending on how he feels that day. 

Shia LaBeouf’s Diet Plan: What He Eats In A Day 

Shia Labeouf Workout Routine

Breakfast: 8 Egg Whites & Oatmeal 

LaBeouf starts off each morning with 8 egg whites and a large bowl of oatmeal. This combination provides protein and complex carbs to give him energy throughout the day.

Protein helps keep you fuller longer, while oats help regulate your blood sugar levels and provide plenty of fiber. 

Mid-Day Snack: Protein Shake with Low Sugar 

As a mid-day snack, LaBeouf opts for a protein shake with low sugar. Protein shakes are great snacks if you are looking for something on the go that won’t expand your waistline or cause you to crash later in the day. The low sugar content prevents an insulin spike, which can lead to hunger sooner rather than later.  

Lunch: Chicken Breast & Pasta 

At lunchtime, LaBeouf goes for lean protein like chicken breast and cooks it up with a large bowl of pasta. Chicken provides additional protein for muscle growth and repair, while the pasta adds complex carbohydrates for energy throughout the day. If you want to make this meal even healthier, opt for whole wheat pasta instead of regular white pasta.            

Evening Snack: Protein Shake with Low Sugar 

For his evening snack, LaBeouf again chooses a protein shake with low sugar.


Plus they are often higher in fiber than their animal counterparts, making them an excellent choice when trying to stay full until dinner time rolls around!  

Dinner: Steak, Baked Potato & Broccoli   

For dinner LaBeouf keeps it simple but hearty by having 1 large bowl of steak (preferably grass-fed), 1 baked potato, and broccoli on the side – all cooked in olive oil for some healthy fats!

Steak is an excellent source of iron and zinc that help boost immunity and energize you through long days on set!

The baked potato is high in complex carbohydrates providing sustained energy while broccoli is packed with vitamins A & C and dietary fiber helping aid digestion!

Together these three items make up one filling meal that would leave any actor feeling full yet energized

Wrapping up

Shia Labeouf takes his workouts seriously! His daily routine consists of intense weightlifting sessions combined with drills and calisthenics exercises, all followed by yoga or Pilates at the end. His dietary regimen focuses on clean eating, emphasizing lean proteins combined with complex carbohydrates while keeping portions in check throughout the day.


4.3/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to, where he shares his insights and analysis on the latest developments in the world of sports.

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