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John Krasinski is probably best known for his role as Jim in NBC’s The Office (2005-2013).
Based on his portrayal of the charismatic prankster, few could have foreseen his incredible jump to elite action hero.
So how did he transform himself from the goofy Jim Halpert to unstoppable Jack Ryan?
Today, let’s discuss the John Krasinski workout routine and diet plan. We’ll cover his bio, stats, training fundamentals, and diet plan to help you get ripped like Jack Ryan.
Let’s jump in.
John Krasinski Current Bio and Stats
John Burke Krasinski was born October 20th, 1979, in Newton, Massachusetts.
Krasinski’s first experience with acting was a high school play written by classmate B.J. Novak, who also became his co-star on The Office.
Following his graduation, John taught English in Costa Rica before attending Brown University, where he graduated with honors as a playwright.
He then went on to study at the National Theatre Institute in Waterford, Connecticut.
In 2004, John began his professional acting career landing small roles in films such as Kinsey (2004), Jarhead (2005), and The Holiday (2006).
During this time, he would also start filming the hit series The Office where he would become widely known as the lovable Jim Halpert.
As The Office boosted his profile, Krasinski took roles in films including License to Wed (2007) and Leatherheads (2008). However, these roles were mainly comedic and far from physically demanding.
Following the conclusion of The Office in 2013, John played smaller roles in a range of productions before being cast as the lead in Michael Bay’s 13 Hours (2016).
The true story centered around a six-member security team who fought off advances from enemy militia.
This was the role that changed the trajectory of John’s career forever, taking him from typecast comedy roles to a jacked and gritty soldier.
Since his appearance in 13 Hours John has since made great strides into Hollywood, starring in A Quiet Place (2018), A Quiet Place Part II (2020), and Jack Ryan (2018).
- Age: 43 Years Old
- Height: 6’3” (191 cm)
- Weight: 202 lbs (92 kg)
- Birthday: 20th October, 1979
- Occupation: Actor, Director, Producer, Writer
- Retired/Active: Active
John Krasinski Workout Fundamentals
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John Krasinki’s training for the role of Jack Silva in 13 Hours was his first real introduction to resistance training.
While he had always been active in his youth, John had no prior experience in the gym. He also had no discernable diet, as his long frame would allow him to eat what he wanted.
Therefore, he would enter the gym at 25% body fat and the huge task of building mass and cutting fat to portray an elite military operative.
John’s trainer Jason Walsh had him strength train for the first four weeks, twice per day, four to six days per week with a half day on Wednesday.
John’s workouts were based on compound lifts to help him pack on lean muscle. He also did high intensity interval training to improve conditioning and decrease body fat.
Each session would start with steady state cardio or a HIIT workout, followed by his weight sessions in a bro split.
John Krasinski Workout Routine
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John Krasinski’s workout routine is based on a four-to-six day training split. However, research has found his documented five-day split program.
Below, we have his workout routine including cardio, HIIT, and resistance training routine.
Each day will cover the exercises, sets, reps, and rest times, plus a weekly schedule to lock in a routine and maximize results.
John Krasinski 13 Hours Workout Routine
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| HIIT, Chest, Triceps | Cardio, Back, Biceps | HIIT, Full Body | Cardio, Legs | HIIT, Shoulders | Rest | Rest |
Monday – HIIT, Chest & Triceps
| Exercise | Sets | Reps | Rest |
| Rower Warm-Up | 1 | 2 mins | – |
| Rower Tabata (20 on/10 off) | 8 | – | – |
| Rower Cool-Down | 1 | 2 mins |
| Exercise | Sets | Reps | Rest |
| Barbell Bench Press | 4 | 10,8,5,3 | 45-60 secs |
| Close Grip Bench | 4 | 10,8,5,3 | 30-45 secs |
| Incline Dumbbell Press | 3 | 10 | 30-45 secs |
| SKull Crusher | 3 | 10 | 30-45 secs |
| Chest Fly | 3 | 10 | 30-45 secs |
| Dumbbell Tricep Overhead Extension | 3 | 10 | 30-45 secs |
| Hex Press | 3 | 10 | 30-45 secs |
| Cable Tricep Pushdown | 3 | 10 | 30-45 secs |
Tuesday – Cardio, Back & Biceps
| Exercise | Sets | Reps | Rest |
| Steady State Rower | 1 | 60 mins | – |
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 10,8,5,3 | 45-60 secs |
| Dumbbell Bicep Curl | 4 | 10,8,5,3 | 30-45 secs |
| Dumbbell Row | 3 | 10 | 30-45 secs |
| Preacher Curl | 3 | 10 | 30-45 secs |
| Cable Row | 3 | 10 | 30-45 secs |
| Hammer Curl | 3 | 10 | 30-45 secs |
| Lat Pulldown | 3 | 10 | 30-45 secs |
| Zottman Curl | 3 | 10 | 30-45 secs |
Wednesday – HIIT, Full Body
| Exercise | Sets | Reps | Rest |
| Rower Warm-Up | 1 | 2 mins | – |
| Rower Tabata (20 on/10 off) | 8 | – | – |
| Rower Cool-Down | 1 | 2 mins |
| Exercise | Sets | Reps | Rest |
| Dip | 3 | 10 | 45-60 secs |
| Pull-Ups | 3 | 10 | 30-45 secs |
| Push-Ups | 3 | 10 | 30-45 secs |
| Weighted Lunges | 3 | 10 | 30-45 secs |
| Sit-Ups | 3 | 25 | 30-45 secs |
| Wide Grip Pull-Ups | 3 | 5 | 30-45 secs |
| Box Jumps | 3 | 20 reps | 30-45 secs |
| Weighted Plank | 3 | 60 secs | 30-45 secs |
Thursday – Cardio & Legs
| Exercise | Sets | Reps | Rest |
| Steady State Rower | 1 | 60 mins | – |
| Exercise | Sets | Reps | Rest |
| Back Squat | 4 | 10,8,5,3 | 45-60 secs |
| Front Squat | 4 | 10,8,5,3 | 30-45 secs |
| Thrusters | 3 | 10 | 30-45 secs |
| Leg Press | 3 | 10 | 30-45 secs |
| Weighted Step-Ups | 3 | 10 | 30-45 secs |
| Straight-Leg Deadlift | 3 | 10 | 30-45 secs |
| Calf Raises | 3 | 10 | 30-45 secs |
| Hamstring Curl | 3 | 10 | 30-45 secs |
Friday – HIIT & Shoulders
| Exercise | Sets | Reps | Rest |
| Rower Warm-Up | 1 | 2 mins | – |
| Rower Tabata (20 on/10 off) | 8 | – | – |
| Rower Cool-Down | 1 | 2 mins |
| Exercise | Sets | Reps | Rest |
| Military Press | 3 | 10,8,5,3 | 45-60 secs |
| Barbell Shrug | 3 | 10,8,5,3 | 30-45 secs |
| Shoulder Fly | 3 | 10 | 30-45 secs |
| Dumbbell Shrug | 3 | 10 | 30-45 secs |
| Face Pull | 3 | 10 | 30-45 secs |
| Arnold Press | 3 | 10 | 30-45 secs |
| Dumbbell Front Raise | 3 | 10 | 30-45 secs |
| Power Clean | 3 | 10 | 30-45 secs |
John Krasinski Dieting and Food Preferences
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John Krasinski’s dieting and food preferences for 13 Hours had the biggest impact on his training.
Being completely new to diets and training, it is said that John sat at a very comfortable 25% body fat, eating without restriction.
To help him transform his body, John would naturally adopt a high-protein diet with plenty of green vegetables and half a gallon of water each day.
This would help him get shredded, cutting 16% of his body fat down to a lean 9% in just four months.
Below are the diet and food preferences that helped John totally transform his physique.
| Meal | Food |
| Meal 1 | Pudding (3 Scoops Casein Protein, ¼ Cup Almond Milk, 2 Frozen Blended Bananas, 2 Squares of Cacao Chocolate), Whole Grain Bread with Peanut Butter or Jam, Coffee, Multivitamins |
| Meal 2 | Chicken, Brown Rice, Green Salad |
| Meal 3 | Chicken Breast, Sweet Potatoes, Vegetables |
John Krasinski 13 Hours Diet Plan
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At a glance, John’s dieting and food preferences show a basic high-protein diet designed to help him build muscle and lose weight. However, there isn’t much detail or variety in the exact food he’s eating.
To remedy this, we are going to create a John Krasinski diet plan to help you get shredded and build lean muscle.
The example below includes delicious, nutrient-dense meals that will help improve consistency, maximizing results.
Meal 1
- Pudding (3 Scoops Casein Protein, ¼ Cup Almond Milk, 2 Frozen Blended Bananas, 2 Squares of Cacao Chocolate)
- Whole Grain Bread with Peanut Butter or Jam
- Coffee
Meal 2
- Grilled Chicken
- Mexican Green Salad (Cherry Tomatoes, Lettuce,Corn, Avocado, Red Onion, Cilantro Lime Dressing)
Snack
- Whey Protein Shake
- Banana
- Mixed Nuts
Meal 4
- Baked Salmon (Lemon, Herb, Garlic)
- Italian Salad (Lettuce, Cherry Tomatoes, Crunchy Garlic Croutons, Olives, Parmesan, Italian Vinaigrette)
Meal 5
- Protein Yogurt
- Casein Protein Shake
John’s dieting and food preferences are what helped him pack on size and carve out the physique of an elite operative.
To do this yourself, we recommend using our advanced calorie and macronutrient calculator.
Simply plug in your age, gender, height, weight and activity level to receive a precise calorie and macronutrient target.
This will ensure that you are eating the correct amount of calories for your own personal goals.
You’ll get enough protein to build lean muscle, carbs for energy, and fats to absorb essential nutrients.
John Krasinski Supplement Preferences
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As we learned today, John Krasinski’s approach to diet and nutrition are what had the biggest impact on his total-body transformation.
However, even with an excellent diet, he used a range of supplements to improve his recovery and performance for those grueling two workouts per day.
Here is a list of what supplements John Krasinski used on his fitness journey:
| Supplement | Purpose |
| Multivitamin | Fills nutritional gaps |
| Whey Protein Isolate | Build muscle and improve recovery |
| Vitamin D | Supports bone, muscle, and nerve health |
Final Thoughts
John Krasinski’s physical transformation totally changed his career.
His ability to genre hop from being television’s favorite lovable nerd to a leading action and drama star is one that is rarely seen in the industry.
So much of this was made possible with an intense training routine and diet plan.
If you are considering trying out John’s routine, begin by setting your goals, tracking your nutrition, and following our detailed plan.
Stick with it, and you too can go from the physique of a lanky couch potato to that of an elite CIA agent.
So, what do you think of the John Krasinski workout routine and diet plan? Are you going to give it a go?
Let us know in the comments.
Does John Krasinski workout?
Yes, John Krasinski trains four to six days per week using a combination of steady state cardio, HIIT, and resistance training exercises.
How long did John Krasinski train for 13 hours?
John Krasinski trained four to six days per week, twice per day, for four months for his role in 13 Hours
Why did John Krasinski get ripped?
John Krasinski got ripped for his role in the film 13 Hours (2016). The film was based on the true story of Jack Silva, a security operative who defended the American diplomatic compound in Benghazi, Libya with five others.
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