Shawn Mendes is a famous Canadian singer and songwriter born on August 8, 1998. He became popular after sharing song covers online. The highlight exercises of the Shawn Mendes workout routine are barbell squats and Deadlifts for overall strength and back development.
Shawn Mendes Stats
- Height in Feet: 6 ft 1 in
- Height in Centimeters: 185 cm
- Weight in Kilogram: 85 kg
- Weight in Pounds: 187 lb
How to get a body like Shawn Mendes?
- High Frequency: Gym sessions nearly every day for consistency.
- Balanced Routine: Covers all major muscle groups for overall development.
- Cardio Integration: Cardio in every session for endurance and fitness.
- Progressive Overload: Focuses on challenging the muscles.
- Warm-up Priority: Thorough warm-up before workouts.
- Mental Health Awareness: Balance exercise with mental well-being.
- Flexibility and Recovery: Active recovery days with yoga or sports.
Shawn Mendes Workout Routine
Monday: Legs and Cardio
- Barbell Squats: 3 x 8-12
- Leg Press: 3 x 8-12
- Leg Curls: 3 x 8
- Lunges: 2 x 15-20
- Leg Extensions: 2 x 15-20
- Seated Calf Raise: 3 x 20
- Standing Calf Raise: 2 x 25-30
- Cardio: Treadmill, Bike, or Rower at 50-75% pacing for 20-25 minutes
Tuesday: Chest and Cardio
- Barbell Bench Press: 3 x 8-12
- Incline Dumbbell Press: 3 x 8-12
- Dumbbell Pullovers: 3 x 8
- Hammer Strength Decline Press: 2 x 15-20
- Cable Chest Flyes: 2 x 15-20
- Dips: 3 x 20
- Standing Incline Dumbbell Flyes: 2 x 25-30
- Cardio: Treadmill, Bike, or Rower at 50-75% pacing for 20-25 minutes
Wednesday: Back and Cardio
- Barbell Deadlift: 3 x 8-12
- Wide Grip Lateral Pulldowns: 3 x 8-12
- Face Pulls: 3 x 8
- Cable Rows: 2 x 15-20
- Dumbbell Bent Over Rows: 2 x 15-20
- Straight Arm Pulldowns: 3 x 20
- DB Lat Raises: 2 x 25-30
- Cardio: Treadmill, Bike, or Rower at 50-75% pacing for 20-25 minutes
Thursday: Shoulders and Cardio
- Barbell Overhead Press: 3 x 8-12
- Barbell Shrugs: 3 x 8-12
- Dumbbell Shrugs: 3 x 8
- Front Raises w/ DB or Cable: 2 x 15-20
- Upright Rows: 2 x 15-20
- Light Power Cleans w/ Barbell: 3 x 20
- Kettlebell Swings: 2 x 25-30
- Cardio: Treadmill, Bike, or Rower at 50-75% pacing for 20-25 minutes
Friday: Arms and Cardio
- Preacher Curls: 3 x 8-12
- Barbell Close Grip Bench: 3 x 8-12
- Concentration Curls: 3 x 8 each arm
- Reverse Grip Cable Pushdowns: 2 x 15-20
- Hammer Curls w/ Cable: 2 x 15-20
- Tricep Kickbacks w/ Cable: 3 x 20 each arm
- Alternating Dumbbell Curls [Light]: 2 x 25-30
- Cardio: Treadmill, Bike, or Rower at 50-75% pacing for 20-25 minutes
Saturday: Off Day + Activity
- Hiking, Sports (Tennis, Soccer, Basketball, etc.), Spin Class/Biking, Yoga
- Aim for 10,000 steps if no specific activity
Sunday: Off Day + Activity
- Hiking, Sports (Tennis, Soccer, Basketball, etc.), Spin Class/Biking, Yoga
- Aim for 10,000 steps if no specific activity
Shawn Mendes Diet and Nutrition
Breakfast
- Oatmeal with fruits and nuts
- Scrambled eggs or an egg white omelet
- Whole grain toast
- Fresh juice or smoothie
Morning Snack
- Greek yogurt with honey and berries
- Handful of almonds or mixed nuts
Lunch
- Grilled chicken breast or fish
- Quinoa or brown rice
- Steamed vegetables (broccoli, spinach, or asparagus)
- Mixed green salad with olive oil and lemon dressing
Afternoon Snack
- Apple or banana with peanut butter
- Protein shake or smoothie
Dinner
- Lean protein (turkey, chicken, or fish)
- Sweet potato or whole-grain pasta
- Mixed vegetables (carrots, zucchini, bell peppers)
- Side salad with balsamic vinaigrette
Evening Snack
- Cottage cheese with fruit
- Dark chocolate or a small portion of his favorite treat (like fries)