Jeremy Allen White’s Workout Routine

Jeremy Allen White is an American film and television superstar. He got his first spotlight as Phillip “Lip” Gallagher on the tv series Shameless which lasted from 2011 all the way to 2021. In addition to that, he appeared in several other tv shows and movies such as Homecoming, Afterschool, Twelve, The Rental, and most recently, The Bear where he was nominated for major awards that include a Critics’ Choice Television Award and a Golden Globe Award. Besides being a fantastic actor, White is also known for having an amazing body shape, especially during this last year since he’s training for his upcoming role as Kerry Von Erich in the movie The Iron Claw. With that being said, how did White achieve his fantastic shape? In other words, what was Jeremy Allen White’s workout routine?

Jeremy Allen White’s workout routine consists of heavy weightlifting combined with bodyweight exercises such as pull-ups, push-ups, dips, and so on. Additionally, he likes to jump rope to train his cardiovascular fitness.

In this article, we’ll talk about Jeremy Allen White’s body transformation as well as the workout routine that helped him reach his physique. 

Jeremy Allen White’s Stats

Before getting into his workout routine, we first need to establish some of his basic stats (as of 2023)

  • Age: 31
  • Height: 5’7”
  • Weight: 176 lbs
  • BMI: 27.6
  • Body fat percentage: Somewhere between 15 to 20%

As you can already tell from the stats, Jeremy Allen White is pretty short. This allows him to appear big and buff even with small variations in terms of weight. In addition to that, he has a somewhat high body fat percentage which is why he doesn’t appear that lean.

Jeremy Allen White’s Body Transformation

jeremy allen white's body transformation

Age 16: This is the oldest shirtless picture that I could find of Jeremy Allen White during one of his roles in the American police drama tv series Law & Order. As you can tell from the picture, he was pretty young at this point and didn’t have much muscle. However, his physique was still decent for his age since he had impressive arms and shoulders, but not much in terms of pecs or abs.

Age 24: At this point, Jeremy Allen White was already playing his most iconic role as Phillip “Lip” Gallagher on the tv series Shameless. And during the majority of his time as this character, White had a really impressive physique and you can tell here that he started working out. The first thing that you can instantly notice from his body shape are his big shoulders as well as his massive biceps and triceps. There is still not much going on in terms of his pecs, however, we can start to see a bit of definition in his abs.

Age 28: At this point in time, Jeremy Allen White was getting older, and his shape… well, it was getting a lot better. This is where White started taking working out and training seriously and it shows really well. He has massive round shoulders as always, his pecs also started developing, and although he’s wearing a tank top, you can tell that he’s hiding chiseled abs underneath it based on the fact that he has visible veins which indicates that he had a low body fat percentage at this time. 

Age 31: This is what Jeremy Allen white looks like currently. It’s as if he doubled his size, which is to be expected since he’s preparing for his upcoming role as Kerry Von Erich in the movie The Iron Claw. From this picture, you can see that he has gained a lot of muscle and weight in both his arms and shoulder. Although his pecs have some kind of definition to them, it’s still the least impressive part of his physique and that’s due to bad genetics. Additionally, his abs are nowhere to be seen since he gained a lot of body fat.

Jeremy Allen White’s Workout Routine

jeremy allen white's workout routine

Just like I mentioned in the beginning, Jeremy Allen White already had a somewhat decent physique even at a young age and that’s because he used to practice dancing, more particularly, ballet, jazz, and tap.

This helped him lead an active lifestyle and develop good habits when he was just a kid.

However, as he got older and based on his body transformation, he definitely started lifting weights and started doing it consistently since you don’t get to that kind of shape by just dancing.

But what’s really impressive in all of this is the sudden jump of 40 pounds in terms of weight that he managed to achieve while training for his role as Kerry Von Erich. These sorts of leaps don’t come easily and require a lot of hard work.

In one of his recent interviews, White said the following: “…I find a park with an outdoor gym, that’s how I like to exercise, I’ll bring some jump ropes, and I’ll do some pull-ups, push-ups, dips, and so on. I like to train in these sorts of outdoor gyms because you’ll always find somebody that’s tougher than you so I get quietly competitive and I end up training a little bit harder”.

Based on this interview, we can assume that Jeremy Allen White includes a lot of bodyweight exercises mixed with jump rope in his workout routine.

However, achieving that kind of shape also requires some heavy lifting and consistent gym activity so he probably alternates between weight lifting and bodyweight exercises.

This means that Jeremy Allen White’s workout routine consists of:

  • Alternating between weightlifting and bodyweight exercises
  • Performing compound exercises that focus on multiple muscle groups at the same time (bench presses, push-ups, pull-ups, deadlifts, dips, and so on)
  • Lifting heavy while minimizing rep count (a weight where you can barely do 8 reps per set)
  • Using jump rope for cardio

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