Jacob Elordi Workout Routine & Diet Plan for Euphoria

Key Takeaways

• Jacob Elordi trained a six-day split to build the Nate Jacobs physique for Euphoria, programmed by celebrity trainer Kirk Myers.

• The week runs chest and triceps, back and biceps, legs and core, shoulders and arms, full-body power work, then active recovery. The exercises and rep schemes below are modeled on that structure, since the individual sessions were never published in full.

• Compound lifts open every training day, progressive overload raises the load week to week, and supersets keep each session short enough to repeat six times a week.

• His eating followed whole foods with protein at every meal and carbohydrates placed around training. The calorie range and macro split shown here are estimates sized for a 6'5" frame, since no intake figures were released for the role.

• Day five conditioning and day six recovery determine whether a six-day week holds up over a 12- to 16-week block. SOLE cardio equipment covers both.

How Elordi Built a Physically Intimidating Physique for Nate Jacobs

Jacob Elordi's Nate Jacobs physique is widely attributed to celebrity trainer Kirk Myers, whose posts describe a six-day-a-week program built on heavy compound lifts and interval conditioning, with explosive, full-body work placed near the end of the week. 

On the food side, Elordi's plan reflected the disciplined simplicity most physique-driven programs actually rely on. That means protein at every meal and carbohydrates concentrated around training.

SOLE Fitness builds the cardio equipment that supports the conditioning and recovery days in a split like this. The SR550 rower handles full-body interval work, while SOLE treadmills and ellipticals support low-impact active recovery that keeps joints healthy between heavy sessions. 

Jacob Elordi's 6-Day Weekly Workout Split

The six-day structure linked to Elordi comes from his trainer’s social posts, not any published program, and the individual exercises and rep schemes have never been detailed publicly. Below is a week modeled on that reported structure: six sessions, each targeting specific muscle groups to balance volume, recovery, and growth. 

Day 1: Chest & Triceps

Day one opens the week with pushing movements. A session like this leans heavily on compound pressing first, then isolates the triceps to finish them off after pre-fatiguing them with chest work.

• Barbell Bench Press: 4 sets x 6–8 reps.

• Incline Dumbbell Press: 4 sets x 10 reps.

• Cable Chest Flyes: 3 sets x 12 reps.

• Tricep Rope Pushdowns: 3 sets x 15 reps.

• Overhead Tricep Extension: 3 sets x 12 reps.

Day 2: Back & Biceps

Pull day builds the wide, thick back behind that broad-shouldered look. Deadlifts anchor the session, followed by rowing variations and vertical pulling movements to hit both width and thickness, and finally, bicep work. 

• Deadlifts: 4 sets x 5 reps.

• Barbell Bent-Over Rows: 4 sets x 8 reps.

• Lat Pulldowns: 3 sets x 10 reps.

• Seated Cable Rows: 3 sets x 12 reps.

• Dumbbell Hammer Curls: 3 sets x 12 reps.

Day 3: Legs & Core

Squats provide the primary stimulus, with Romanian deadlifts adding posterior-chain work to develop the hamstrings and glutes. Core work sits at the end of the session rather than standing alone, which keeps the focus on compound output while energy is highest. 

• Barbell Back Squats: 4 sets x 6–8 reps.

• Romanian Deadlifts: 3 sets x 10 reps.

• Leg Press: 3 sets x 12 reps.

• Walking Lunges: 3 sets x 20 steps.

• Hanging Leg Raises: 3 sets x 15 reps.

• Cable Crunches: 3 sets x 20 reps.

Day 4: Shoulders & Arms

Day 4 centers on shoulders and arms, using overhead presses, lateral raises, and other targeted exercises.  

Shoulder development does a lot of the visual work in a build like this. Wide, capped deltoids make the entire upper body look larger and more powerful on a tall frame. This session combines overhead pressing with lateral raises and rear delt work for three-dimensional shoulder development, then finishes with direct arm training. 

• Seated Dumbbell Overhead Press: 4 sets x 8–10 reps.

• Lateral Raises: 4 sets x 15 reps.

• Rear Delt Cable Flyes: 3 sets x 15 reps.

• Barbell Curl: 3 sets x 10 reps.

• Skull Crushers: 3 sets x 12 reps.

Day 5: Full Body Power

Day five shifts gears entirely. Instead of isolating muscle groups, this session turns to athletic, explosive movements that build total-body coordination, power output, and the functional strength that makes a physique look athletic rather than just aesthetic. 

This kind of interval conditioning is one part of Elordi’s training with a published work-to-rest structure, reported as 40 seconds of work followed by 20 seconds of rest across four rounds. The lifts that open the session are modeled on that same goal, since the loading and rep schemes were never detailed.

• Power Cleans: 4 sets x 5 reps.

• Weighted Pull-Ups: 4 sets x 6–8 reps.

• Dumbbell Thrusters: 3 sets x 10 reps.

• Tire Flips: 4 rounds x 40 seconds work, 20 seconds rest.

• Battle Ropes: 3 rounds x 30 seconds.

Day 6: Active Recovery & Mobility

Day six is intentional low-intensity movement. Low-impact movement like walking, swimming, foam rolling, and mobility work keeps joints healthy and supports recovery without adding more training stress to an already demanding week. Active recovery at this frequency is what separates sustainable transformation from injury-prone overtraining.

The Core Training Principles Behind Elordi's Results

Progressive Overload 

Progressive overload drives muscle adaptation, and it's the backbone of Elordi's program. The principle is straightforward: the body only builds new muscle tissue when it's consistently challenged beyond what it's already adapted to. 

Elordi's program applied this systematically, pushing slightly beyond the previous week's output across his major compound lifts each week. Without this, even a six-day training split becomes maintenance work rather than a growth stimulus.

Supersets 

Elordi's sessions also include supersets (pairing two exercises back-to-back with no rest between them) as a tool for efficiency and metabolic intensity. By pairing complementary muscle groups (chest with triceps, back with biceps), he can move through more work in the same session length without compromising the quality of either movement. 

Compound Movements 

Every major session day opens with a multi-joint, heavy-load exercise before any isolation work touches the program. This sequencing matters because compound lifts recruit the most motor units, distribute mechanical tension across the largest total muscle mass, and build the structural muscle density that makes a physique look genuinely powerful rather than just pumped.

Isolation exercises have their place, but they build on a foundation only compound movements can create. Each of these movements is loaded progressively across Elordi's training cycle. They are heavy enough to recruit high-threshold motor units and have enough volume to drive meaningful muscle growth. 

Jacob Elordi's Diet Plan for Euphoria

What Elordi Ate in a Day

Jacob Elordi’s breakfast meal plan may begin with a plate of scrambled eggs paired with oats and a healthy drink. 

Elordi's daily nutrition follows a consistent structure built around whole foods, strategic meal timing, and high protein at every sitting. There's no evidence he follows a restrictive or overly complicated diet plan. Instead, his approach reflects the disciplined simplicity that sustains a high-volume training schedule over months, not weeks. 

No meal plan has been published for Elordi’s Euphoria preparation. A day of eating that would support training volume of this kind looks like: 

• Breakfast: Scrambled eggs (4–6), oats with berries, and black coffee or a protein shake.

• Mid-Morning Snack: Greek yogurt with mixed nuts and a banana.

• Lunch: Grilled chicken breast, brown rice, steamed broccoli, and olive oil dressing.

• Pre-Workout Meal: Whole grain toast with peanut butter, a piece of fruit, and a protein shake.

• Post-Workout Meal: Salmon fillet, sweet potato, and a green salad with avocado.

• Dinner: Lean beef or turkey, quinoa, roasted vegetables, and olive oil.

• Evening Snack: Cottage cheese or casein protein shake to support overnight muscle recovery.

Jacob Elordi’s Estimated Caloric Intake 

No caloric target has been publicly disclosed for Elordi's Euphoria preparation. For a 6'5" frame training six days a week, a moderate lean-bulk intake would typically fall in the 3,000–3,500 calories range. 

The goal was to provide enough of a caloric surplus to support muscle protein synthesis while staying lean enough to maintain the defined, athletic look the role required.

Meal timing also shaped how those calories were distributed. Larger, carbohydrate-heavy meals were positioned around training. Later meals leaned toward protein and healthy fats to support overnight muscle repair without unnecessary caloric excess before sleep.

Jacob Elordi’s Macronutrient Breakdown

To support the muscle synthesis required by his six-day training volume, Elordi’s diet prioritized lean protein sources. His protein intake would fall within the 0.7–1.0 grams per pound of bodyweight range supported by research for maximizing training adaptation, which, for his reported size, translates to roughly 130–150g of protein daily.

Carbohydrates serve as the primary fuel source, with complex options like oats, brown rice, sweet potatoes, and whole grain bread providing sustained energy across long training sessions. 

Build the Conditioning Side of Your Routine With SOLE Fitness 

SOLE Fitness offers a range of cardio equipment and other collections for cardiovascular exercises. 

Building a physique like Elordi's requires equipment that matches the program. A six-day split like this one succeeds or fails on what happens between the heavy sessions. The conditioning work on day five and the low-intensity movement on day six keep joints healthy and recovery on track over a 12- to 16-week block. Both depend on cardio equipment you use daily, not occasionally.

At SOLE Fitness, we help you build the cardio side of such demanding routines. Our treadmills, ellipticals, bikes, and the SR550 rower are designed for daily home use, include curbside shipping, and come with a 30-day trial, so you can test how a machine fits your week before committing. Shop SOLE Fitness today. 

Frequently Asked Questions (FAQs)

What is Jacob Elordi's diet plan?

Elordi eats whole foods with protein at every meal: chicken, salmon, eggs and Greek yogurt. Complex carbohydrates such as oats, brown rice and sweet potatoes fuel the training days, with fats coming from avocado, olive oil and nuts. No meal plan or daily calorie figure was released for the Euphoria build, so the sample day above models what that approach looks like at his training volume. 

Why has Jacob Elordi lost so much weight?

Elordi's physique varies significantly between roles because he deliberately trains and eats for each specific character. For Euphoria, he built mass to portray the physically imposing Nate Jacobs; in other projects requiring a leaner silhouette, his training volume and caloric intake shift accordingly. The visible weight changes between roles come from intentional body recomposition rather than any health concern.

How long did Jacob Elordi train for his Euphoria role?

While an exact timeline hasn't been publicly confirmed, Elordi's level of muscular development for Euphoria suggests a dedicated preparation period of at least 12–16 weeks of structured training before filming began. Maintaining a physique during a production schedule typically requires shorter, less frequent sessions than the build phase.

Does Jacob Elordi use intermittent fasting?

There's no confirmed evidence that Elordi follows intermittent fasting as part of his nutrition strategy. Given his caloric requirements at 6'5" and a six-day training schedule, a compressed eating window would make it significantly harder to hit the calorie intake needed to support muscle growth and sustain training performance. His approach appears to favor consistent, evenly spaced meals across the day rather than time-restricted eating.

Which SOLE Fitness machine is best for a fitness routine like Jacob Elordi's?

The SR550 rower covers the full-body interval work on day five. A SOLE treadmill or elliptical handles the walking and low-impact movement that day six calls for. Compare our treadmills, ellipticals, and bikes to match the right machine to your space.

 

*Disclaimer: Products and prices mentioned in this article are accurate as of the date of publication and are subject to change. Please visit the official SOLE website for the most current information.