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Dylan O’Brien Workout Routine And Diet plan 2023

Dylan O’Brien

Dylan O’Brien was born on the 26th of August, 1991 in New York City, in the United States, and he is Virgo. Dylan O’Brien’s father is a camera operator, and his mother is a former actress who also managed an acting school. Dylan’s father is of Irish ancestry, while his mother is of Italian, English, furthermore Spanish ancestry. Dylan has an older sister identified as Julesy as well.

Dylan O’Brien is a growing American actor and is best known for his roles as Thomas in the dystopian science fiction trilogy The Maze Runner. The actor is well recognized for his portrayal of Stiles Stilinski in the MTV TV series.

Dylan O’Brien Body Stats

Height5 ft 10 inches
Weight73 kg
Chest41 inches
Waist30 inches
Hips15 inches
Hair ColorBrown
Eye ColorLight Brown
Shoe Size10 US

Dylan O’Brien Workout Routine

Dylan O’Brien follows different kinds of ways when it’s to working out; he has done entirely separate roles for which he has to train according to his personality. However, there is no doubt that whatever role he is playing, he presents his all to stay in incredible shape.

Dylan O’Brien has declared that he was training a lot of sprinting and doing mile run and hill drills to get his legs in shape. Other than that, in the American Assassin movie, his personality does different things and works out to get back in form by applying punching bags, home gym, etc.

Dylan O’Brien workout includes:


In the cardio routine, begin things like running and other exercises. To make it more beneficial in gaining strength and losing the extra fat, do 20 minutes of interval running, 10 minutes of HIIT water rower, plus 10 minutes of rope jump.


Once you get done preparing cardio, focus on doing 15 minutes of a full-body stretch here and after our weight training workout.

Weight Training

In the weight training exercise, do routine basic exercises every day. So have the reps count 10 to 15 every set and perform 3 to 4 sets for each exercise.

Monday Workout

  • Bench press
  • Hex Press
  • Cross cable flyes
  • Flying push-ups
  • Alligator push-ups
  • Dips

Tuesday Workout

  • Lat pulldowns
  • Weighted pull-ups
  • Cable rows
  • Pullovers
  • Deadlifts
  • Back lat pushdowns

Wednesday Workout

  • Shoulder press
  • Seated lateral raises
  • Cable lateral raise
  • Delt flyes
  • Shrugs

Thursday Workout

  • Bicep curls
  • Hammer curls
  • Seated isolation curls
  • Spider curls
  • Skull crusher
  • Dumbbell kickbacks

Friday Workout

  • Squat
  • Hack squat
  • Leg press
  • Lunges
  • Glute thruster
  • Calf raises

This is all about the workout routine of Dylan O’Brien.

Dylan O’Brien Diet Plan

Any diet with high lean protein and low carbs will be great to perform a similar body type. Keep your food checked and divide it into five small meals, especially dinner, which should be the lightest meal for you. Also, take a lot of water throughout the day, and now if you are still having difficulty finding a diet plan, you can just follow this one:


  • Two boiled eggs
  • Avocado
  • Oats


  • Protein smoothie including almond milk, protein powder, almond butter, one egg, a banana, and fresh berries


  • Chicken or salmon
  • A small bowl of rice
  • Veggies

Evening Snack

  • Green salad with olive oil or coconut dressing


  • Chicken or turkey
  • Spinach or kale

This is all about the diet plan of Dylan O’Brien.


Dylan O’Brien is an actor identified for his roles in movies and TV shows. He does a lot of exercises which help him to be in a perfect body shape. His food also includes healthy food that actually keeps him fit. Most of his fans do the likewise workout followed by him to gain a body shape similar to Dylan O’Brien.