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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

HIIT, Chest, TricepsCardio, Back, BicepsHIIT, Full BodyCardio, LegsHIIT, ShouldersRestRest

Monday – HIIT, Chest & Triceps

ExerciseSets RepsRest
Rower Warm-Up12 mins
Rower Tabata  (20 on/10 off)8
Rower Cool-Down12 mins
ExerciseSets RepsRest
Barbell Bench Press410,8,5,345-60 secs
Close Grip Bench 410,8,5,330-45 secs
Incline Dumbbell Press31030-45 secs
SKull Crusher31030-45 secs
Chest Fly31030-45 secs
Dumbbell Tricep Overhead Extension31030-45 secs
Hex Press31030-45 secs
Cable Tricep Pushdown31030-45 secs

Tuesday – Cardio, Back & Biceps

john krasinski workout
ExerciseSets RepsRest
Steady State Rower160 mins
ExerciseSets RepsRest
Deadlift410,8,5,345-60 secs
Dumbbell Bicep Curl410,8,5,330-45 secs
Dumbbell Row31030-45 secs
Preacher Curl31030-45 secs
Cable Row31030-45 secs
Hammer Curl31030-45 secs
Lat Pulldown31030-45 secs
Zottman Curl31030-45 secs

Wednesday – HIIT, Full Body

ExerciseSets RepsRest
Rower Warm-Up12 mins
Rower Tabata  (20 on/10 off)8
Rower Cool-Down12 mins
ExerciseSets RepsRest
Dip31045-60 secs
Pull-Ups31030-45 secs
Push-Ups31030-45 secs
Weighted Lunges31030-45 secs
Sit-Ups32530-45 secs
Wide Grip Pull-Ups3530-45 secs
Box Jumps320 reps30-45 secs
Weighted Plank360 secs30-45 secs

Thursday – Cardio & Legs

john krasinski workout routine
ExerciseSets RepsRest
Steady State Rower160 mins
ExerciseSets RepsRest
Back Squat410,8,5,345-60 secs
Front Squat410,8,5,330-45 secs
Thrusters31030-45 secs
Leg Press31030-45 secs
Weighted Step-Ups31030-45 secs
Straight-Leg Deadlift31030-45 secs
Calf Raises31030-45 secs
Hamstring Curl31030-45 secs

Friday – HIIT & Shoulders

ExerciseSets RepsRest
Rower Warm-Up12 mins
Rower Tabata  (20 on/10 off)8
Rower Cool-Down12 mins
ExerciseSets RepsRest
Military Press310,8,5,345-60 secs
Barbell Shrug310,8,5,330-45 secs
Shoulder Fly31030-45 secs
Dumbbell Shrug31030-45 secs
Face Pull31030-45 secs
Arnold Press31030-45 secs
Dumbbell Front Raise31030-45 secs
Power Clean31030-45 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.

john krasinski diet
Meal 1Pudding (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 2Chicken, Brown Rice, Green Salad
Meal 3Chicken Breast, Sweet Potatoes, Vegetables

John Krasinski 13 Hours Diet Plan

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john krasinski 13 hours diet

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) 


Meal 4

  • Baked Salmon (Lemon, Herb, Garlic)
  • Italian Salad (Lettuce, Cherry Tomatoes, Crunchy Garlic Croutons, Olives, Parmesan, Italian Vinaigrette)

Meal 5

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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john krasinski's workout supplements

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:

MultivitaminFills nutritional gaps
Whey Protein IsolateBuild muscle and improve recovery
Vitamin DSupports 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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