Leonardo DiCaprio is an American actor and film producer. Two of Leonardo DiCaprio’s top movies are the epic romance Titanic and the crime thriller The Departed (2006). Leonardo DiCaprio’s workout routine is high-rep prison-style bodyweight exercises, focusing on core strength and endurance.
Leonardo DiCaprio Stats
- Height in Feet: 6 ft 0 in
- Height in Centimeters: 183 cm
- Weight in Kilogram: 75 kg
- Weight in Pounds: 165 lb
How to get a body like Leonardo DiCaprio
- Varied training: weightlifting, bodyweight exercises, yoga, martial arts, cardio.
- Focus on lean & athletic physique.
- High reps for bodyweight exercises.
- Lifts are heavy for strength.
- High-intensity workouts.
Leonardo DiCaprio Workout Routine
Prison Style Bodyweight Workout (3+ Days per Week)
- Focuses on high repetitions for building core strength and endurance.
- He aims to bring you back to his physique in “The Departed” days.
| Exercise | Total Reps | Sets × Reps |
|---|---|---|
| Push-Ups | 125 | 5×25 |
| Air Squats | 125 | 5×25 |
| Dips | 100 | 5×20 |
| Pull-Ups | 50 | 5×10 |
| Burpees | 50 | 5×10 |
Leonardo DiCaprio Workout: Other Activity Like DiCaprio
| Activity | Details |
|---|---|
| Strength Training | Beginner: SHIELD Workout, Intermediate: Hugh Jackman, Advanced: Henry Cavill |
| Cardio/Interval Work | Treadmill: 20-30 min HIIT, 1 minute on: run 5-10mph, 1 minute off: walk 2.5-3.5mph Bike: 20-30 min HIIT, 1 minute on: RPMs above 100 on level 7-10, 1 minute off: steady RPMs 30-70 on level 3-5 |
| Yoga | Yoga classes are recommended for optimal benefits. |
Optional Circuit Training for a Total-Body Challenge
Circuit Legends
- Helen (3 rounds): Test your endurance with a 400m run, 21 kettlebell swings (53 lbs), and 12 pull-ups (use resistance bands if needed).
- Eva (5 rounds): Dial up the distance with an 800m run, followed by 30 challenging kettlebell swings (70 lbs), and 30 pull-ups (with band support if necessary).
- Grace (For time): Unleash your inner powerlifter with 30 clean and jerks at a demanding 135 lbs weight.
Advanced Circuit Workouts
- Fight Gone Bad (3 rounds): Get your heart pumping with one-minute bursts of wall balls (20 lbs), sumo deadlift high-pulls (75 lbs), box jumps (20 inches), push-presses (75 lbs), and rowing – all with one minute of rest between rounds.
- Fran (For time): This classic CrossFit test pits you against 21/15/9 repetitions of thrusters (95 lbs) and pull-ups. Can you finish fast?
Endurance Challenges
- Newport Crippler (For time): Test your lower body strength with 30 back squats (using your body weight) followed by a grueling 1-mile run.
- Karen (For time): Go all out with 150 wall balls (20 lbs) until exhaustion (but avoid complete failure). Target times are listed below for different fitness levels.
Target Completion Times
- Level 1: 8:00-10:00 minutes
- Level 2: 5:00-8:00 minutes
- Level 3: 4:00-5:00 minutes
- Elite: Less than 4:00 minutes
Bonus Challenge
Can you do as many burpees as possible in 7 minutes?
Murph (For time): The ultimate test of strength and endurance – 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run.
Leonardo DiCaprio’s Diet and Nutrition
- Reduced processed foods and sugary drinks.
- Focus on whole foods: Lean protein, vegetables, fruits, and complex carbohydrates.
- Increased portion control.
- Breakfast: Lean protein (eggs, fish) with whole-wheat toast and vegetables.
- Lunch: Salad with grilled chicken or fish, brown rice, and vegetables.
- Dinner: Similar to lunch, focusing on protein and vegetables.