Train Like The Deep from The Boys Series – Chace Crawford’s Full-Body Workout Routine

Warm-up, sets and reps included.

Chace Crawford is an actor who plays the superhero “The Deep” in the Amazon hit series “The Boys.” He recently shared his workout routine, a full-body set of movements with sets and reps included.

“I actually hate being in the gym, so I try to get in and out as quickly as possible. Love the feeling of the workouts, though, it’s part of my life,” he says.

When joining the series The Boys as the superhero known as The Deep, Crawford wanted to get as shredded as possible. He tried keto diet but didn’t like the effects of the diet because he was counting the carbs in asparagus.

Since his schedule is very busy, he tries to get a full-body workout whenever possible. “I don’t like to do a lot of single muscle vanity movements, I like to do compound workouts, I think it’s more functional.”

The Deep workout routine you are about to see also doesn’t feature many back exercises because Crawford says he injured his back a while ago. “I kind of mixed the squats, I used to love the deadlift, but not going to be doing that anymore. I usually do cycling for my legs, and bodyweight-only lunges.”

The Deep Full-Body Workout


  • Dumbbell halos – 2 sets of 5 reps per side
  • Dumbbell shoulder complex – 10 reps per move
  • Foam rolling

Chace Crawford has a shoulder injury so he likes to properly warm up his shoulders beforehand.

The Deep Workout Routine

1A – Incline dumbbell press410-12
1B – Pull-Ups410
2A – Dips415
2B – Single-Arm Dumbbell Row415 per side
3 – Bulgarian Split Squat420 per side
4 – Weighted Walking Lunges420

Exercises 1A and 1B are done in a superset, with no rest between the sets. The same happens with exercises 2A and 2B, all 4 sets back to back on both exercises.

“The number one thing for me is just consistency. Get in the gym. If you only have like even 10 minutes, 20 minutes, get in there and do something just to feel good,” he says adding that people should just go to the gym, not for the looks, but to get their heart rate up to get a good workout.

VIDEO – The Deep Workout Routine

Read More: How Did Bruce Lee Workout?

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