Will Smith Workout and Diet

Born: 1968

Originally from Philadelphia, Pennsylvania, Willard Smith chose to forego college to pursue a career in rap. As a teenager, he formed the hip-hop duo DJ Jazzy Jeff & The Fresh Prince and their first album debuted in 1987. Smith’s successful sitcom, The Fresh Prince of Bel-Air, launched his acting career, and 8 consecutive films opened at #1 and grossed over $100 million. Forbes ranked Smith as the most bankable star worldwide. He received nominations for Best Actor at the Academy Awards for Ali and The Pursuit of Happyness. Smith has over a hundred million followers on Facebook alone. He married Jada Pinkett in 1997 and they have 2 children together. Smith also has another child from a previous marriage. Smith has donated millions to various charities, including founding a private elementary school. He is 6 feet, 1 inch tall and weighs about 200 lbs.

Known For:

Will Smith’s Diet


Smith has admitted to struggling with his weight, which hit an all-time high of 225 lbs. in 2019. Smith was in great shape for Suicide Squad, and his diet contained the usual suspects like chicken breast, broccoli, sweet potatoes and protein powder. He ate 5 meals a day containing about 3,500 total calories to fuel his intense workouts. For Ali, Smith had gone as high as 223 lbs., but this time around it was a lot more fat and a lot less muscle. He fasted for 10 days and discovered his diet was actually causing high blood pressure. After a decade of taking medicine to manage his blood pressure, he was able to get off it by making dietary changes. While he has described himself as a ‘food addict,’ he has committed to healthy eating, meaning fresh, whole foods in moderate amounts, and he does his best to be more moderate in his muffin consumption.

Estimated Macros

  • Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • Medium-High Protein 60% 60%

Diet Details


A-Ha Moment

When Smith discovered his diet was causing his high blood pressure, he made the decision to clean it up.


Dangerous Diet

Smith passed out about 4 days into his 10-day ‘reset’ fast, then when he took his blood pressure medicine, it dropped dangerously low. Fasting for such a long period is not recommended by doctors. You can achieve results without resorting to such extremes.


Pudge Muffin

Smith earned the embarrassing nickname ‘Pudge Muffin’ as he would scarf down their chef’s freshly muffins every morning.


No Carbs for Christmas

When Smith was in training for Suicide Squad, he was extremely strict about his diet. He didn’t have a single cookie at Christmas, and hated every one he missed out on.


Food Addict

Smith says he’s always eaten for fun and he still loves his muffins, but now he’s serious about eating healthfully.

What to Eat














Whole Grains






Muffins in Moderation



What to Avoid




Junk Food


Refined Sugar


Processed Foods


Artificial Ingredients


Chemical Additives


Smith on the Importance of Diet

‘I couldn’t believe I got to 50 years old without knowing you literally are what you eat.’


Smith on Food

‘I eat food like an addict.’


Smith on Muffins

‘So for breakfast, I was having 4-5 muffins. You know, Aladdin was successful, so I was like, “Muffin, muffin, muffin!”’


Smith on Why He Decided to Ditch ‘Pudge Muffin’

‘You can’t put the fate of a family on a Pudge Muffin.’


Smith on His Low-Carb Diet

‘It was terrible.’

Will Smith’s Workout Routine

Weekly Routine

Hardest Working Guy

Smith is the leading man, and he takes the lead when it comes to training too. His max benchpress had dropped by 35 lbs., but he soon fixed, that and then some.

Helping Hand

Smith worked out with personal trainer Aaron Ferguson for the intensive strength-training sessions to gear up for Suicide Squad.

Tactical Training

Smith met with members of Delta Force and the Army Rangers as part of his tactical training for Suicide Squad.

Daily Dose

To prepare for Suicide Squad, Smith lifted 5 days a week, ran 5 miles 6 days a week, and boxed twice a week.

Unexpected Injury

Smith tore a leg muscle during training, and the doctors said he’d be out for at least 6 weeks, but he said that wasn’t going to happen. He got back to work much sooner.

Classic Routine

For Suicide Squad, Smith was going for the broad-shouldered, slim-waisted action-figure look. To achieve it, his trainer took the classic approach to bodybuilding: controlled motions with perfect form, and not too much weight. He says this method also reduces the risk of injury.

Exercise Style


A Will Smith Suicide Squad Sample Routine

Day 1
Push-ups: 20 reps x 3 sets
Barbell bench press: 5 reps x 5 sets
Incline barbell bench press: 5 reps x 5 sets
Upright cable flys: 10 reps x 3 sets (high to low)
Lying dumbbell punch: 2 sets to failure

Day 2
Seated dumbbell shoulder press: 20 reps x 2 sets
Barbell shoulder press: 6 reps x 4 sets
Dumbbell shoulder press: 6 reps x 4 sets
Behind the neck barbell press: 8 reps x 4 sets
Dumbbell lateral raises: 10-12 reps x 3 sets
Dumbbell air punch: 4 sets to failure

Day 3
Chin-ups (front, wide grip): 50
Single-arm dumbbell bent-over rows: 6 reps x 4 sets
Barbell bent-over rows: 6 reps x 2 sets
Barbell bent-over rows, reverse grip: 6 reps x 2 sets
Pulldowns (front, wide grip): 6-8 reps x 4 sets
Chin-ups (front, wide grip): 10 reps x 3 sets

Day 4
Cable pushdowns (heavy): 8 reps x 4 sets
Barbell arm curls: 8 reps x 4 sets
Barbell triceps extensions: 8 reps x 4 sets
Incline bench skullcrushers: 8 reps x 4 sets
Dumbbell triceps kickbacks: 8 reps x 4 sets
Dumbbell hammer curls: 8 reps x 4 sets

Day 5
Hip abductions, seated or cable: 20 reps/side
Front squats: 5 reps x 5 sets
Full squats: 5 reps x 5 sets
Single leg press: 8 reps/side x 4 sets
Box jump: 30 sec x 4 sets

8-Pack Abs
Crunch machine: go heavy; failure at 6-8 reps.
Leg raises w/ pull-up bar: 8 reps x 4 sets


Smith on his Level of Commitment

‘And where I excel is ridiculous, sickening work ethic. You know, while the other guy is sleeping, I’m working.’


Smith on his Torn Muscle

‘I was stepping back to throw a blow, and my calf popped. Everyone heard it.’


Smith on Injuries

‘When you’re 47, no injury is a mild injury.’

Will Smith’s Supplements

Smith doesn’t talk much about supplements he might take, so below are supplements that can benefit anyone on a similar diet.

Protein Powder


Smith took protein for his role in Suicide Squad. If you’re looking to build and retain muscle and speed recovery, try BCAAs and creatine.

See best products

Beta Alanine


Another amino acid to try is beta-alanine for its lean muscle and stamina boosting powers.

Get it here

Pre Workout

pre workout

A pre workout can help stave off fatigue during intense exercise.

Get it here

Omega 3 Fish Oil


Omega-3s combat inflammation and help lower blood pressure.

Get it here



Arginine helps produce nitric oxide which increases blood flow, and can also help reduce blood pressure.

Get it here



Cocoa is anti-inflammatory and antioxidant, and has been shown to decrease blood pressure.

Get it here



Potassium is another winner to help manage blood pressure by reducing sodium in the bloodstream.

Get it here



Magnesium plays an important role in many bodily processes including metabolism, energy production and blood pressure, and many people are deficient in this essential mineral.

Get it here

Will Smith’s Lifestyle

The Best of America

Smith says he had a great upbringing. Most of the kids at the Catholic school he attended were white, there were Jewish and Muslim families in his neighborhood, and he hung around with black Baptists. He says the diversity gave him his sense of humor.

Chance Meeting

Will Smith was introduced to his partner DJ Jazzy Jeff Townes at a party when Townes’ hype man failed to appear. Smith filled in, and their chemistry was so strong, Townes was disappointed when he original hype man finally showed.

Tax Troubles

Smith spent a lot of money in the late 1980s and didn’t bother much with paying his taxes, leading to the IRS garnishing his income and taking many of his possessions.

Another Food Intervention

Smith wasn’t the only one who needed to change his dietary habits. When his son Jaden became a vegan, Smith and his wife intervened, saying he looked unhealthy, with gray skin and circles under his eyes. Jaden has since switched to a vegetarian diet, which includes some animal products like eggs and dairy. The entire family now works with nutritionists.


Smith on his Childhood

‘I was raised in a Baptist household, went to a Catholic church, lived in a Jewish neighborhood and had the biggest crush on the Muslim girls from one neighborhood over.’


Smith on Race

‘I love being black in America, and I especially love being black in Hollywood.’


Smith on Hard Work

‘If you’re not willing to work hard, let someone else do it.’


Smith on Fear

‘Fear is not real. It is a product of thoughts you create. Do not misunderstand me. Danger is very real. But fear is a choice.’


Smith on Being Your Own Person

‘Stop letting people who do so little for you control so much of your mind, feelings and emotions.’


Smith on Changing the World

‘I want the world to be better because I was here.’

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