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September 29, 2021 8 min read

As an actor, producer, and screenwriter, Justin Theroux is undoubtedly one of Hollywood’s most talented triple threats. He’s also one of the most ripped, and has become almost as well known for his shirtless magazine covers as he has his recent filmwork.

Anyone inspired by Theroux’s muscle tone will be happy to know that the actor doesn’t take his workout routine too seriously. Rather, he prefers to work smarter, not harder, and most of his time exercising is spent boxing, an activity he genuinely enjoys.

In this article, we take a closer look at The Girl on the Train actor’s favorite exercises, typical workout routines, and preferred diet plan.  

Who is Justin Theroux?

Justin Theroux is a rarity in Hollywood. Known for his smoldering good looks and subtly powerful presence, he has been working consistently for more than two decades. He appeared early on in films like Charlie’s Angels: Full Throttle, Mulholland Drive, and Zoolander, in the latter of which he is credited simply as “Evil DJ.”

Justin Theroux at the World premiere of 'Bumblebee'

Theroux is also the rare actor who has found success as a producer and screenwriter, too. He is credited as a co-writer on films like Tropic Thunder and Iron Man 2

However, Theroux shot to fame when he was cast as the lead in HBO’s post-rapture drama, The Leftovers. He became a household name in August 2015 when he married A-lister Jennifer Aniston. Though Justin and Jen divorced in September 2017, the two remain friends.

At 50 years old, Theroux stats are:

Height: 5’9” (176 cm)

Weight: 159 lbs (72 kg)

Chest: 43 inches (109 cm)

Biceps: 15.5 inches (39.5 cm)

Waist: 32 inches (81 cm) 

What Are Justin Theroux’s Favorite Exercises?

Justin Theroux doesn’t obsess about working out. Rather, it is an activity he genuinely enjoys, but limits to just about an hour per day, five days a week. Forty minutes of those hours are spent boxing at his favorite gym, while just about 20 minutes are spent circuit training.

“We stick to the basics,” says Theroux’s trainer about the actor’s workouts.

These “basics” mostly include:

1. Bicycle Crunch

A core exercise that can be done anywhere, without any equipment.

  1. Get into position. Lay on your back, and raise your knees to a 90-degree angle.

  2. With your abs clenched and your head and shoulders slightly raised, alternate extending your legs as if you are riding a bicycle.

  3. Either extend your opposite arm with each leg “pedal,” or place your hands behind your head and twist your body to touch your elbow to the opposite knee with each “pedal.”

2. Cable Crunch

Known also as Kneeling Cable Crunches, Cable Crunches are a weighted variation of crunches that target your abdominal muscles.

  1. Get into position. Lower yourself onto your knees in front of a cable machine that is equipped with a pulley attachment.
  2. Grip the rope attachment in both hands, and pull it until it is in position right above your head. 

3. Deadlift

A deadlift is a weight training exercise using a loaded dumbbell. Deadlifts target your whole body, and are considered one of the “core lifts.”

  1. Get into position by standing in front of a loaded barbell.
  1. Grip the barbell, then lift it off the ground until you are standing up straight and the barbell is level with your hips.  
  2. Lower the barbell back to the floor.

4. Decline Sit Up

The Decline Sit Up is a very effective exercise that targets your core. It requires the use of a Decline Sit Up bench.

  1. Get into position. Anchor your feet at the end of the machine, then position yourself so that your upper body is lower than your hips and thighs.
  1. Complete a full Sit Up. Your body will need to work harder to fight gravity and the wider range of motion.  

To make this exercise more challenging, do as Theroux does and complete the Sit Ups holding a weighted plate over your chest. Though the actor uses a 25- or 45-pound plate, those new to the exercise can begin with a 10-pound weight. As you rise for the Sit Up, simultaneously raise the plate over your head, then lower it as you lower your body. 

5. Dumbbell Bicep Curl

The Dumbbell Bicep Curl is a great arms exercise that requires the use of two dumbbells.

  1. Get into position. Standing up straight, grip a dumbbell in each hand. Rest your elbows at your sides, but extend your forearms out in front of your body.
  1. Bend your elbows to bring the dumbbells all the way up to your shoulders.
  1. Slowly reverse the curl, and bring the dumbbells and your arms back to their original position.

6. Hanging Leg Raise

The Hanging Leg Raise is a challenging exercise that targets the abdominal muscles and the hip flexors. You will need a high bar, like a Pull Up bar, to complete this exercise.

  1. Get into position by hanging from the high bar by your extended arms.
  2. When you are ready, raise your legs until your upper legs are parallel to the ground. Then lower them.

To further challenge yourself, hold your raised position for a few seconds before lowering your legs again.

7. Shoulder Lateral Raise

The Shoulder Lateral Raise is a simple shoulder exercise that uses weights.

  1. Grip a weight of your choice in each hand. Remember, you don’t need a heavy weight for working these muscles. In fact, it will be easier to avoid injury with weights that aren’t heavy.  
  1. Keeping your arms straight, raise the weights until they are level with your shoulders.
  1. Slowly lower the weights back to your sides. 

8. Squats

Doing squats is an effective way to strength train, especially since they don’t require any equipment and can be done anywhere.

  1. Get into position. Stand straight up, with your feet planted about shoulder width and your arms stretched straight out in front of you.
  1. Slowly lower yourself down until you are in a seated position with your upper legs parallel to the floor, your back straight, and your knees directly over your toes.
  1. Return to a standing position.

To make this beginner’s exercise more challenging, you can hold a weighted ball above your head as you squat.

10. Triceps Press Down

The Triceps Press Down is a go-to exercise for those wanting to work on their upper arms. You will need a Cable Machine.

  1. Set up your cable machine so that the bar is at head height.
  1. Get into position. Stand up straight with your elbows tucked into your sides. Your back should be straight, and your feet should be hip-width apart.
  1. Pull the cable downwards until the bar touches your thighs.
  1. Pause and clench your triceps.
  1. Slowly raise the bar back to the starting position.

Justin also incorporates  push-ups and pull-ups into his workout routine.

Justin Theroux’s Real Workout Routine 

According to an interview with Men’s Health, Justin Theroux has stuck to the same workout routine for years. He works out for about one hour a day, five days a week.

Unlike most other actors, Theroux doesn’t do a ton of weight training. Rather, the majority of his hour-long workout is spent boxing. In fact, Theroux calls boxing “essential” to his bodily and mental health, and has made it his primary workout.

After about 40 minutes of boxing with his trainer at Gotham Gym in New York City, Theroux spends just 20 minutes circuit training with timeless, go-to weight-room exercises. Throughout his work-out week, Theroux switches between two circuit routines. 

First Routine

Theroux’s first routine focuses on his core. He completes three sets of about 30 to 40 seconds, and tries to rest the least amount of time as possible between exercises.

  • Hanging Leg Raises -- 20-40 reps, or as many as you can do in about 45 seconds
  • Cable Crunches -- 20-40 reps, or as many as you can do in about 45 seconds 
  • Decline Sit Ups -- 20-40 reps, or as many as you can do in about 45 seconds. 
  • Bicycle Crunches -- 20-40 reps, or as many as you can do in about 45 seconds

Second Routine

Theroux’s second routine focuses on strength and weight training, and is effective for maintaining muscle tone. He completes two to three rounds of the following exercises, with as little rest between exercises as he can manage.  

  • Squats -- 8-12 reps
  • Deadlifts -- 8-12 reps
  • Pull Ups -- 8-12 reps
  • Push Ups -- 8-12 reps
  • Shoulder Lateral Raises -- 8-12 reps
  • Dumbbell Bicep Curls -- 8-12 reps 
  • Tricep Press Downs -- 8-12 reps

If you are just beginning, then take a rest between exercises if you need to. Just try to keep your rests as short as possible. When Theroux is out of New York City on location, or otherwise can’t make it to the gym, he still works out with the following exercises, all easy to do at home. 

  • Thruster with Kettle Balls -- 3 sets of 10 reps
  • Farmer’s Wall -- 3 sets of 30 seconds each
  • Front Squat -- 3 sets of 8 reps 
  • L-Sit Pull Up -- 3 sets of 8-10 reps

Says Theroux, “The beauty of workouts now is that you really just need some rubber bands and a kettle ball and you can set up anywhere.” 


Justin Theroux loves boxing -- and according to his trainers, he is very good! The actor chooses to make boxing the core of his workouts, and works with a trainer at the New York-based Gotham Gym.

As Theroux knows, fitness boxing is incredibly beneficial health-wise. It is a great aerobic exercise that blends both cardio and strength training. It’s also an ideal workout for staying lean and maintaining your weight.

Some other benefits of boxing as a workout:

  • Gets heart pumping and lowers blood pressure 
  • Strengthens bones and muscles 
  • Consistent boxing lowers your risk of stroke, heart disease, and diabetes
  • Releases endorphins and lifts mood
  • Has the potential to burn about 350 to 450 calories per hour
  • It’s fun!

The good news is you don’t need access to Gotham Gym in New York City in order to incorporate boxing into your own workouts.

Simply find a free space in your basement, garage, or bonus room, and gather the following:

  • A hanging punching bag
  • Boxing gloves
  • Boxing hand wraps 
  • Punching mitts

If you have access to a training partner, then having punching mitts will make it easy to transport your boxing workout anywhere.

Things to remember when you incorporate boxing into your exercise routine:

  • Be sure to work through a thorough and proper warm up before you make any punches or jabs 
  • Focus is key. A  pre-workout supplement designed to amplify your energy, strength, and alertness could literally save your nose. 

What is Justin Theroux’s Diet? 

Though his ripped body may suggest otherwise, Justin Theroux doesn’t worry too terribly much about sticking to any kind of diet plan.

Rather, Theroux follows a few simple rules for eating as healthy as possible:

  • No oils, butters, or creams
  • Turkey bacon, instead of real bacon
  • Lots of organic fruits and organic, raw veggies (butter lettuce is a particular favorite)
  • Lots of pulled chicken and hard-boiled eggs for protein
  • Very low sugar intake 
  • Lots and lots of water

Another big key to Theroux’s diet is  intermittent fasting.

Lauded by a number of Hollywood stars ranging from Benedict Cumberbatch to Chris Hemsworth, intermittent fasting allows you to eat fewer calories while boosting your metabolism. It’s most frequently used as a tool for weight loss and losing visceral fat, though fasters also report increases in muscle tone and energy levels. 

Though there are a number of ways to fast intermittently, Theroux prefers to fast 12 hours of the day. He rarely eats past 7 P.M. Theroux also prioritizes  quality sleep, which keeps his mind sharp and his body in constant rest and recovery mode. 


Actor Justin Theroux is best known for films like Charlie’s Angels, Mulholland Drive, and Zoolander, plus his hit HBO television show The Leftovers. He is also well regarded for his good looks and ripped body. For the latter, Theroux credits a five-day-a-week workout routine that consists mostly of boxing at his favorite gym in NYC.

To maintain his muscle tone and keep the weight off, Theroux spends just 20 minutes a day on circuit training classic exercises like deadlifts, bicycle crunches, and hanging leg lifts.