Jacob Elordi Workout Routine & Diet Plan for Euphoria

Key Takeaways

• Jacob Elordi's Euphoria workout follows a disciplined 6-day split targeting different muscle groups.
• His training combines heavy compound lifts with strategic supersets and controlled rest periods.
• His nutrition plan emphasizes high protein intake (1g per kg of bodyweight) and strategic carb cycling.
• Daily training sessions last 60–90 minutes with a focus on progressive overload. 
• SOLE's strength equipment provides the versatility needed for Elordi's 6-day split.

Jacob Elordi's Euphoria Physique

Elordi's Dramatic Transformation for the HBO Hit Series

When cast as Nate Jacobs, Elordi knew the character's physicality was crucial to his portrayal. He didn't just need to look fit, he needed to embody the threatening presence of a high school quarterback with serious psychological intensity. 

His transformation involved gaining lean muscle mass while maintaining the athleticism required for the role's physical demands.

Unlike his leaner appearance in other roles, Elordi built significant upper body mass for Euphoria. He focused on creating broad shoulders, a powerful chest, and defined arms that would show in the series' intense locker room and party scenes. 

The transformation wasn't overnight—it took several months of dedicated training before filming began.

Why His Routine Has Fitness Enthusiasts Talking

What makes Elordi's workout approach interesting is its balance of traditional bodybuilding techniques with functional training elements. 

Rather than pursuing extreme bulk, his routine prioritizes the athletic aesthetic, muscular but mobile, powerful but agile. It's a physique that's both impressive and attainable with consistent effort.

Fitness enthusiasts like his approach because it delivers visible results while maintaining performance capabilities. His workout split shows an understanding of recovery principles and muscle group targeting that maximizes growth without overtraining. 

Jacob Elordi's 6-Day Weekly Workout Split

Elordi's physical transformation relies on a structured 6-day training split that targets specific muscle groups while providing adequate recovery time.

Day 1: Chest & Triceps

• Incline bench press (4 sets, 8–10 reps)
• Flat bench press (4 sets, 8–10 reps)
• Cable flyes (3 sets, 12–15 reps)
• Chest dips (3 sets, 10–12 reps)
• Tricep extensions (4 sets, 12–15 reps)
• Close-grip bench press (3 sets, 10–12 reps)

Day 2: Back & Biceps

• Pull-ups (4 sets, 8–12 reps)
• Lat pulldowns (4 sets, 10–12 reps)
• Barbell rows (4 sets, 8–10 reps)
• Cable rows (3 sets, 12–15 reps)
• Hammer curls (4 sets, 10–12 reps)
• Preacher curls (3 sets, 12–15 reps)

Day 3: Legs & Core

• Squats (4 sets, 8–10 reps)
• Deadlifts (4 sets, 6–8 reps)
• Leg press (4 sets, 12–15 reps)
• Leg curls (3 sets, 12–15 reps)
• Hanging leg raises (3 sets, 15–20 reps)
• Weighted Russian twists (3 sets, 20 reps)

Day 4: Shoulders and Arms

• Overhead press (4 sets, 8-10 reps)
• Lateral raises (4 sets, 12-15 reps)
• Rear delt flyes (4 sets, 12-15 reps)
• Bicep/tricep supersets (4 sets, 10-12 reps each)

Day 5: Full Body HIIT

• 40–45 minute circuit including:
  • Battle ropes
  • Medicine ball slams
  • Box jumps
  • Burpees
  • Sprint intervals

Day 6: Active Recovery

• Light resistance training
• Swimming or yoga
• Mobility work
• Band exercises

Key Training Principles

Progressive Overload

At the core of Elordi's training philosophy is progressive overload, challenging muscles through increasing demands. Rather than sticking with the same weights week after week.

Elordi increases weight, reps, sets, or decreases rest periods weekly to ensure continuous muscle adaptation. This is especially important for his naturally lean, ectomorphic body type.

Superset Strategy

He frequently performs two exercises back-to-back with minimal rest to increase time under tension and training efficiency. Common pairings include chest/back or the same muscle group with different movement patterns.

Rest Period Management

• Compound movements: 90–120 seconds
• Isolation exercises: 30–60 seconds

This strategic approach maximizes both strength gains and muscle definition.

Compound Movements as Foundation

Elordi prioritizes multi-joint exercises like bench press, squats, deadlifts, and overhead presses at the beginning of sessions when energy is highest. His rep ranges vary:

• Strength: 4–6 reps
• Hypertrophy: 8–12 reps
• Definition: 12–15 reps

Strategic cardio includes HIIT and incline walking, performed separately from weight training to preserve muscle while optimizing fat loss.

Jacob Elordi's Nutrition Plan

Even the best workout program would fail without proper nutritional support. Elordi's physical transformation for Euphoria relied heavily on a strategic nutrition plan tailored to his specific goals, filming schedule, and naturally lean body type.

Daily Macronutrient Breakdown

• Calories: 3,500–4,000 (based on 6'5" height and activity)
• Protein: 30–35% (approximately 1g per kg bodyweight)
• Carbohydrates: 45–50%
• Fats: 20-25%

Strategic Carb Cycling

• High days (300–400g): Shirtless filming days
• Moderate days (200–250g): Regular filming
• Lower days (150–200g): Rest days

Physique-Building Foods

He maintains his impressive physique through carefully selected nutrient-dense foods that support muscle growth and recovery. 

His protein sources include chicken breast, turkey, lean beef, egg whites, Greek yogurt, salmon and other fatty fish, plus protein supplements for meeting daily requirements. 

For healthy fats, he incorporates avocados, nuts, olive oil, whole eggs, and fatty fish, which provide essential nutrients for hormone production and overall health. 

This combination of high-quality proteins and beneficial fats creates the foundation for building and maintaining his lean, muscular frame.

Meal Timing Structure

Elordi’s meal timing maximizes nutrient utilization and energy availability throughout demanding days.

Pre-Workout (60–90 minutes before)

• Moderate protein (25–30g)
• Carbohydrates (40–50g)
• Minimal fat

Post-Workout

• Immediate: Whey protein shake with fast carbs
• 90 minutes later: Complete meal with lean protein, complex carbs, vegetables

Evening Nutrition

• Slow-digesting protein (casein or Greek yogurt)
• Moderate carbohydrates on training days
• Focus on recovery support

Core Supplements

• Whey protein isolate
• Creatine monohydrate
• Multivitamin
• Omega-3 fatty acids
• Pre-workout (used selectively)
• BCAAs (post-workout)

Build Your Euphoria-Worthy Physique with SOLE's Strength Equipment

Transform your body like Jacob Elordi with SOLE's professional-grade equipment that brings Hollywood training methods to your home gym—no personal trainer required.

Getting Jacob Elordi's commanding physique doesn't require a celebrity budget or Hollywood gym access. SOLE's strength equipment delivers everything needed for his intense 6-day training split right in your home.

The SW180 Adjustable Dumbbells are perfect for Elordi's superset-heavy approach. With weights from 5–80 pounds, you can seamlessly transition between heavy compound movements and lighter isolation work without wasting time changing plates. That’s how you can maintain the intensity Elordi uses to maximize muscle growth and definition.

For those big compound lifts that form the foundation of his routine, the SW111 Olympic Barbell delivers commercial-gym quality. Its 194,000 PSI tensile strength handles whatever weight you throw at it for squats, deadlifts, and bench presses. The specialized knurling ensures secure grip during those heavy sets that build real strength.

The SW116 Weight Bench completes your setup with 9 adjustable backrest pad positions and 5 seat positions for incline work—essential for developing that upper chest definition Elordi shows in shirtless scenes. Its 550-pound capacity means it'll grow with you as you progress through the program.

The SW101 Dumbbell Set provides portable options, while the SOLE Equipment Mat creates the perfect surface for his active recovery days and core work.

The SOLE+ app includes strength-building programs that follow similar progressive overload principles to Elordi's routine. You'll learn proper form, optimal rest periods, and how to structure your own Hollywood-worthy transformation.

Ready to build leading-man muscle? Check out the SOLE complete fitness collection today!

Frequently Asked Questions (FAQ)

How long does Elordi train daily? 

60–90 minutes per session, 6 days per week during preparation. Sessions may condense to 45–60 minutes during filming.

Is his diet strict year-round? 

Moderately strict year-round with increased precision 8–12 weeks before filming. Off-season allows more flexibility while maintaining protein intake.

What are his key shoulder exercises? 

Military press, lateral raises, face pulls, and front raises, combining heavy compound work with high-rep isolation.

Can women follow this routine? 

Yes, with volume adjustments based on recovery capacity. The training principles apply universally and won't create "bulk" without significant caloric surplus.

What SOLE equipment setup best replicates Jacob Elordi's training routine?

To nail Elordi's routine at home, you'll want the SW180 Adjustable Dumbbells as your foundation. They're perfect for his superset approach where you need to quickly switch between exercises. 

Add the SW111 Olympic Barbell for those heavy compound lifts like squats and deadlifts that build the base of his physique. The SW116 Weight Bench is crucial too since Elordi does tons of incline work for that upper chest development.

This trio covers about 90% of his routine. The beauty of SOLE's setup is that it's compact enough for home use but serious enough to support progressive overload.