Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
The Iron Claw stands is an exceptional film featuring Zac Efron, Jeremy Allen White, Harris Dickinson, and Stanley Simons. This movie depicts the incredible story of the Von Erich wrestling family. In the film, Jeremy White takes on the role of Kerry Von Erich, known as the "Modern Day Warrior," a wrestling icon beloved globally whose life took a tragic turn, leading to his untimely demise by suicide.
To embody the character convincingly, White underwent a rigorous body transformation. To achieve the body required to play the role convincingly, the 32-year-old actor adhered to a disciplined training regimen and consumed a high-calorie diet, embodying the dedication required to authentically portray Kerry Von Erich on-screen.
Table of Contents:
- Jeremy Allen White's Workout Routine: Quick Overview
- What Does Jeremy Allen White's Diet Look Like
- Career Overview
- Jeremy Allen White – An Overview of His Career and Success
- Outro
Jeremy Allen White's Workout Routine: Quick Overview
Jeremy Allen White adopted a strict workout routine in his journey to gain over 40 pounds of muscle for his role as Kerry Von Erich in The Iron Claw. Preferring workouts in outdoor spots like parks or outdoor gyms, he'd kick off sessions with a jump rope, blending bodyweight moves like push-ups, pull-ups, and dips. This helped bulk up his muscles and boosted his overall functional fitness.
Inspired by co-star Zac Efron, who set up a gym outside his trailer, White found workout partners among major stars on set. They'd gather at Efron's setup between takes and tried to stay pumped up throughout filming.
White emphasized heavy lifting in his routine to achieve significant muscle growth, including squats, deadlifts, and bench presses. Unlike many fitness routines focusing on cardio, White kept his cardiovascular fitness to a minimum, prioritizing muscle gain and strength development for his role in The Iron Claw.
Apart from sculpting his wrestler's physique before shooting, White revealed that executing his character's stunts in the ring proved physically demanding, partially due to the set's realism.
Sample Workout Inspired by Jeremy Allen White's Routine:
Outdoor Circuit Workout:
This outdoor circuit workout enhances overall strength, endurance, and functional fitness. Perform each exercise consecutively with minimal rest between exercises.
Complete the entire group of bodyweight exercises and rest for 1-2 minutes before completing the next round. Aim for 3-4 rounds, adjusting intensity and repetitions based on your fitness level.
- Jumping Jacks: 2 minutes
- Bodyweight Squats: 3 sets x 15 reps
- Push-ups: 3 sets x 12 reps
- Pull-ups or Inverted Bodyweight Rows: 3 sets x 10 reps
- Dips: 3 sets x 12 reps
- Burpees: 3 sets x 10 reps
Three-Day Heavy Weightlifting Program:
This program is split into three days, targeting different muscle groups daily. Ensure proper warm-up before each session, especially before compound exercises, and cool down afterward. Adjust weights based on your strength and gradually increase over time.
Day 1: Upper Body - Push
- Bench Press: 4 sets x 8-10 reps
- Overhead Press: 3 sets x 10 reps
- Dumbbell Flyes: 3 sets x 12 reps
- Tricep Dips: 3 sets x 12 reps
Day 2: Lower Body
- Barbell Squats: 4 sets x 8-10 reps
- Deadlifts: 3 sets x 8 reps
- Leg Press: 3 sets x 12 reps
- Calf Raises: 3 sets x 15 reps
Day 3: Upper Body - Pull
- Pull-ups or Lat Pulldowns: 4 sets x 8-10 reps
- Barbell Bent Over Rows: 3 sets x 10 reps
- Face Pulls: 3 sets x 12 reps
- Bicep Curls: 3 sets x 12 reps
What Does Jeremy Allen White's Diet Look Like
White underwent a significant physical change to embody Von Erich in the film authentically. He revealed that he needed to gain 40 pounds of muscle mass for the role and provided insights into his dietary efforts to achieve a professional wrestler's physique.
Describing the process, White revealed, "Constant eating. Like, non-stop." He detailed his dietary routine: "In the morning, it was waffles with almond butter. Throughout the day, I was consistently eating turkey patties and avocado."
He continued by saying, "You're trying to consume as much as you possibly can, and, to be honest, you don't feel great. I was training as well, but, I don't know, trying to get that big, it's no way to live. "¹
Jeremy Allen White – An Overview of His Career and Success
Born on February 17, 1991, in Brooklyn, New York, Jeremy embarked on his acting career at a young age. His breakthrough came with the critically acclaimed TV series "Shameless," where he portrayed Philip 'Lip' Gallagher.
The success of "Shameless" catapulted Jeremy into the spotlight, earning him widespread recognition and accolades for his outstanding performances. His ability to bring depth and authenticity to his characters solidified his star status as an incredible actor in the industry.
Beyond "Shameless," Jeremy has expanded his repertoire with roles in films like "Rob the Mob" and "The Rental."
Jeremy Allen White's Body Transformation
Age ~16: This picture is one of Jeremy Allen White's earliest shirtless pictures from his role in Law & Order. He was young and didn't have much muscle back then, but his arms and shoulders were still pretty impressive for his age.
Age ~24: Now playing Lip Gallagher in Shameless, Jeremy Allen White's good shape shows serious progress. He's got big shoulder muscle, massive biceps and triceps, and even some definition in his abs is starting to peek through.
Age ~28: Jeremy Allen White gets more serious about working out as he hits his late to middle twenties. His shoulders are more massive, pecs are developing, and you can tell he's got chiseled abs under that tank top, thanks to visible veins indicating lower body fat.
Age ~30: Jeremy Allen White has noticeably bulked up in his latest look for The Iron Claw. His arms and shoulders are much bigger, and the pecs show more definition, but the abs are less visible, likely due to gaining weight and body fat for the role.
Outro
In wrapping up our exploration of Jeremy Allen White's amazing transformation for The Iron Claw movie, it's clear that he committed entirely to the role. His hard work and dedication to crafting an authentic wrestler's physique and enduring the demanding stunts on set was reflected in his on-screen performance. You can also take a look at Zac Efron's Workout that he used to get in shape for The Iron Claw.
For those inspired by such fitness journeys, why not check into another iconic figure's workout routine? Take a deep dive into Mike Mentzer's approach to fitness and uncover the principles that molded his legendary physique.
References
- Jeremy Allen White on Nabbing A-List Dinner Invites—and "The Bear" S2. Esquire. Published May 22, 2023. Accessed December 29, 2023. https://www.esquire.com/entertainment/tv/a43921562/jeremy-allen-white-the-bear-interview/
Andrew Lenau
Author