Ethan Payne
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Actor and YouTuber Ethan Payne has encouraged many others to embark on a fitness quest.

Ethan is well recognized for his parts in Sidemen and The Sidemen Show, but his bizarre transformation is what first gained him notoriety.

To view the difference between the old and new Ethan, check here if you don’t know what change I’m referring to.

After that makeover, Ethan got over 2.4 million Instagram followers and over 4 million YouTube subscribers. Let’s examine the Ethan Payne diet and exercise regimen that enabled this change.

Ethan Payne Body Stats

Height 5 ft 8
Weight 72 kg
Age 25 years
Chest 42 inch
Waist 32 inch
Biceps 15 inch

Ethan Payne Workout Routine

Ethan Payne
Ethan Payne Workout Routine, Diet Plan, Exercise, Body Measurements

Many individuals, including myself, have found inspiration and hope in Ethan Payne.

We may say that Ethan deserves everything he has at the moment based on the commitment and consistency he displayed during his workout program.

He gave numerous interviews and even produced a film by himself to demonstrate his ability to change the body.

Ethan mentioned in one of the interviews that he trained five to six days a week without taking a break for the first six months. Ethan continues to follow the same six-day workout schedule.

Everyday weight training exercises are included in the routine, along with a brief warm-up on the treadmill; but, when he was overweight, cardio was just as important as weight training.

The volume of his workout regimen is now quite high, so beginners shouldn’t do it, but if you’ve been working out for a while, feel free to stick with the plan. As a result, anyone can try Ethan Payne’s movement, which is one of the best exercises.

As I previously stated, the exercise is not difficult; the key is to continue to be dedicated to and reliable with your training. Let’s look at a routine you can follow to develop Ethan Payne’s body type.

The Ethan Payne workout consists of:

Stretching And Warming Up

Ethan usually warms up and stretches the muscles he will be working on that day for five minutes before to his workout.

By allowing your muscles to relax and increasing blood flow throughout your body, this exercise program lowers your risk of injury while exercising out.

Strength Training

The Gymshark user performs a reasonably normal weight training plan that includes 7–8 workouts for each body component. Before we begin, keep in mind that this is not Ethan’s exact regimen and that some exercises have been changed.

Ethan Payne Workout On Monday

Sets: 3

Reps: 15, 12, 10

30 to 40 seconds for rest

  • vertical bench press
  • Adjustable bench press
  • Dime-weight press
  • p.e.c. flies
  • chest squeeze
  • Flying cross-cables
  • Push-ups
  • Dips

Ethan Payne Workout On Tuesday

  • Sets: 3
  • Reps: 15, 12, 10
  • 30 to 40 seconds for rest
  • lateral raise (alternative side and then both at the same time)
  • dumbbell rows with one arm
  • rope rows
  • rows TRX
  • Overbent rows
  • Pushups for the back
  • Deadlifts

Ethan Payne Workout On Wednesday

  • Sets: 3
  • Reps: 15, 12, 10
  • 30 to 40 seconds for rest
  • military press while seated
  • lying-down Arnold press
  • Side raises
  • the front
  • Shrugs
  • Delt insects
  • Leaning to the side

Ethan Payne Workout On Thursday

  • Sets: 3
  • Reps: 15, 12, 10
  • 30 to 40 seconds for rest
  • isolate-your-bicep curls
  • Barbell bicep curls
  • bang curls
  • Pastoral curls
  • Curls of concentration
  • Curl your forearms
  • backward forearm curls

Ethan Payne Workout On Friday

  • Sets: 3
  • Reps: 15, 12, 10
  • 30 to 40 seconds for rest
  • Trespass extension
  • overhead triceps press
  • Bench press for triceps
  • Crusher of the triceps
  • One-arm tricep pushdown
  • Tricep cable reversals
  • Trench dips

Ethan Payne Workout On Saturday

  • Sets: 3
  • Reps: 15, 12, 10
  • 30 to 40 seconds for rest
  • Smith descends.
  • Jump squats
  • Leg lift
  • Leg elongation
  • Knee bends
  • Loaded Lunges
  • Stomach thruster
  • raising calves

Ethan Payne Workout Routine With Core Routine

Days of training: three to five each week

I’m not sure if Ethan performs this exercise program, but I won’t be leaving it unattended because the core is one of the most important sections of the body to train.

So, following the weight training regimen, we’ll perform a brief (10 to 15-minute) workout. Do it at least three days per week.

Sets: 3

30-second repetitions

Rest period: 0

After the set, take one minute to relax.

  • Crunches
  • Leg lifts
  • Out and in
  • a Russian spin
  • A plank hold
  • stoop walks

The Ethan Payne exercise program comes to an end here.

Plan For Ethan Payne’s Diet

In the same video where he demonstrates the shoulder exercise, Ethan also discusses his eating habits.

Even though the diet they followed for the first six months of his information appears in the other video, where he said that all he had to do to achieve the body he desired was to follow a strict liquid diet and consume only highly healthy foods in little amounts.

Even though he now follows a healthier diet, Ethan claimed in the video that he still drinks BCAA and his pre-workout pills before working out, then eats lunch and dinner later.

Ethan consumes two to three actual meals each day. Let’s look at the diet you can follow to develop a physique akin to Ethan Payne’s.

The Ethan Payne diet consists of:


  • BCAA supplements


  • Protein shake
  • Turkey breast
  • Veggies

Evening Snack

  • Protein shake


  • Chicken or salmon
  • Veggies

That’s all for the Ethan Payne diet plan.