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Tom Ellis Workout Routine

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Daniel Mesa

Tom Ellis Workout Routine & Diet

Tom Ellis Workout Routine & Diet

If you’ve ever been mesmerized by the devilishly good looks of Tom Ellis, star of the hit TV series “Lucifer,” you’re not alone. 

Tom Ellis, the British actor behind Lucifer Morningstar, not only captivates with his charm but also astonishes with his impressive physique. Have you ever thought about how he maintains that devilish shape? 

In this guide, we’ll delve into Tom Ellis’s workout routine and diet to unveil the secrets behind his stunning transformation.

BONUS: Download The FREE Tom Ellis Workout Routine PDF

Who Is Tom Ellis?

Before we delve into his fitness regime, let’s get to know the talented actor behind the Lucifer persona.

Tom Ellis, born on November 17, 1978, in Cardiff, Wales, is a British actor known for his diverse roles in TV and film. While he’s most famous for portraying Lucifer Morningstar, his career spans various genres, showcasing his versatility.

Early Life and Career

Tom Ellis was encouraged by his family to pursue a career in the entertainment industry from a young age. His education at the Royal Scottish Academy of Music and Drama prepared him for a successful film, television, and theater career.

Tom Ellis Stats

Height6’1″ (1.85 m)
Weight80 kg (176 lbs)
Date of birthNovember 17, 1977
Place of birthCardiff, Wales

At the age of 44, Tom Ellis stands tall at 6 feet 3 inches, maintaining an impressive physique that has turned heads across the globe.

Tom Ellis Career Highlights

Tom Ellis career

Ellis has had many memorable roles throughout his career, but his role as Lucifer Morningstar is the most famous. Some of his career highlights include:

“Miranda” (2009-2015): Ellis played Gary Preston in this British sitcom, showcasing his versatility and comedic talent.

“The Fades” (2011): Ellis earned praise for portraying Mark Etches in this supernatural drama series.

“Lucifer” (2016-2021): Playing the titular character Lucifer Morningstar, Tom Ellis’s transformation into a suave, charming devil captivated audiences worldwide.

“Lucifer: The Final Chapter” (2022): The series’ much-anticipated final season continued to showcase Ellis’s commitment to his character, resulting in a memorable conclusion.

Tom Ellis Workout Routine

Tom Ellis needed more than just charisma to become Lucifer Morningstar, though; he also had to follow a strict workout routine. 

Below, we’ll break down his workout routine, customized to the demands of different roles.

LAST CHANCE: Download The FREE Tom Ellis Workout Routine PDF

Lucifer Morningstar Transformation:

Cardiovascular Work: To maintain a lean yet muscular physique for “Lucifer,” Tom Ellis incorporated High-Intensity Interval Training (HIIT). This approach helped him shed body fat and enhance stamina.

Strength Training: Ellis focused on full-body strength training, integrating compound exercises such as squats, deadlifts, bench presses, and pull-ups.

Core Strengthening: Portraying a character like Lucifer requires a strong core. Ellis included exercises like planks, leg raises, and Russian twists to achieve this.

Boxing and Martial Arts: To excel in combat scenes, Tom Ellis included boxing and martial arts sessions in his regimen.

Mark Etches Transformation (“The Fades”):

Muscle Building: For the role of Mark Etches, Ellis engaged in hypertrophy training, focusing on muscle growth through heavy lifting and isolation exercises.

Diet Modification: His diet is adapted to support muscle building, providing the extra calories and protein required.

Gary Preston Transformation (“Miranda”):

Weight Loss: For the role of Gary Preston in “Miranda,” Tom Ellis transitioned to a more cardio-intensive workout routine, shedding some muscle mass.

Balanced Diet: His diet plan was changed to support weight loss and achieve a leaner appearance.


Tom Ellis’s warm-up routine consisted of a 20-minute session on the treadmill, including a 5-minute jog, followed by 45-second sprints and 15-second walking intervals.

The Lucifer Upper Body Workout

  • Bench Press: 4 sets of 8 to 10 reps
  • Pullup: 4 sets of 6 to 10 reps
  • Superset (Perform sets of each exercise back-to-back)
  • 3A. Seated Overhead Press: 4 sets of 8 to 12 reps
  • 3B. Cable Lateral Raise: 4 sets of 12 reps per side
  • Wall Curl: 4 sets of 10 reps per side

After this demanding workout, Tom Ellis dedicated 10 to 15 minutes to stretching as part of his cool-down routine.

Tom Ellis Workout Principles

Tom Ellis used a variety of training methods to get the most out of his workouts:

Progressive Overload: Continuously adding resistance and intensity to exercises over time.

Reverse Pyramid Training: Triggering hypertrophy gains through a combination of heavy sets and reduced weight and increased reps in subsequent sets.

Kino Reps: Lifting lighter weights with higher repetitions to enhance mind-muscle connection.

Rest-Pause Training: Performing a set of 12-15 reps with a lighter weight, followed by three additional sets of 4-6 reps with minimal rest, a strategy to break plateaus and reach fitness goals.

Tom Ellis Diet

Tom Ellis diet

It was important for Tom Ellis to look the part so that his diet was tailored to the needs of each job. His approach to food focused on:

Balanced Nutrition: Ellis maintained a diet rich in proteins, carbohydrates, and healthy fats.

High Protein Intake: For muscle-building roles, he increased protein intake to support muscle growth and recovery.

Caloric Adjustments: He modified caloric intake based on whether he needed to lose weight for a leaner appearance or gain weight for a more muscular build.

Diet Plan

Tom Ellis’s diet plan emphasized high protein, moderate fat, and low-carb meals, focusing on whole foods and nutrient-dense sources. His meal plan included 4-5 meals per day, ensuring he received the proper nutrients to fuel his intense workouts and maintain his lean and muscular physique.


To start his day right, Tom Ellis enjoyed a nutritious 5-egg omelet filled with mushrooms, onions, and peppers, accompanied by an extra five egg whites for added protein.


Between meals, Ellis opted for fresh fruits, vegetables, and a handful of nuts, providing essential nutrients and energy to keep him going.


For lunch, Tom Ellis chose lean protein sources such as chicken breast, complemented with vegetables and complex carbohydrates to sustain his energy levels and muscle growth.


Dinner often consisted of fish or lean meats, accompanied by flavorful vegetables and a nutritious source of fats, ensuring his body received essential nutrients for optimal performance and recovery.

Tom Ellis Supplements of Choice

Tom Ellis supplements

To support his demanding fitness routines and physical transformations, Tom Ellis turned to supplements:

  • Whey Protein: Essential for muscle recovery and growth.
  • BCAAs (Branched-Chain Amino Acids): Help muscle recovery and reduce soreness.
  • Creatine: Beneficial for gaining mass and enhancing gym performance.
  • Nitric Oxide Enhancer: Supports muscle and strength gain while promoting fat loss.
  • ZMA: A combination of zinc, magnesium, and vitamin B6 for improved sleep and recovery.
  • Beta-Alanine: Enhancing endurance and reducing muscle fatigue.
  • Glutamine: Supporting muscle recovery and immune system function.
  • Multivitamins: Ensuring overall health by providing essential nutrients.

Tom Ellis used these vitamins to make sure he had the help he needed to build and keep his muscular, ripped body.

Final Thoughts

Tom Ellis’s passion and work ethic helped him become Lucifer Morningstar. His strenuous workouts, food changes, and supplement choices show his dedication to building his character and physique. 

The actor’s story inspires everyone who wants to reach their fitness goals and embrace their inner devil while remaining hydrated and eating clean—like a real-life tempter. 

Whether you’re looking to shred fat or build muscle, Tom Ellis’s approach offers valuable insights into achieving your desired physique.