Check out Keanu Reeves ‘Matrix 4’ Workout & Diet Plan!

As a man that needs no introduction, Keanu Reeves is not only celebrated for the protagonists he plays in his chart-busting movies, it’s the dude’s charisma, down-to-earthiness, meme-worthiness, and sleekness that have tickled us fancy for decades. Looking to crank up your fitness and mixed martial arts game to an eleven? Then all you’ll need is the workout & diet plan of The Chosen One. But interestingly, the A-lister’s physicality has also been a buzzworthy topic in all corners of the web.

Keanue reeves matrix workout diet plan

And with The Matrix Resurrections nowhere, the time is nigh to reveal to you the training & diet program of Hollywood’s most humble hombre. His training features a medley of martial arts and conditioning exercises, and his diet is a piece of cake (oxymoron fully intended), enough to earn you a killer physique and killer moves.

Who is Keanu Reeves?

Born in Beirut, Lebanon to a British mother and American father (who’s of Hawaiian, Chinese, Portuguese & Irish extraction), Keanu Reeves was bred in Toronto, Canada, and first dipped his toes in the world of theatrics at the age of nine, when partaking in the musical comedy Damn Yankees. It was dint of his Hollywood & Broadway director stepfather, that he was imbued to carve out a career in acting.

5 keanu reeves matrix workout diet plan

In his schooling years, Keanu Reeves was a tad taciturn yet scamp-like. And in one instance, was ousted from a high school for his disorderly behavior. But the Hollywood shoo-in wasn’t always primed to become an actor. Reeves was an adept ice hockey goalkeeper in high school and had his eyes on becoming a professional ice hockey player. In eleventh grade, Reeves dropped out of school to have a proper stab at acting — but his ascent to stardom didn’t transpire until 1983.

In one of his earliest screen roles, he appeared in a Coca-Cola commercial (1983), and in the subsequent year made his acting debut in an episode of the TV series, Hangin’ In. The stalwart continued to flourish in showbiz by acting in the likes of Young Again (1985) and Youngblood (1986). And with his popularity picking up steam when starring in the comedy hit Bill & Ted’s Excellent Adventure (1989), it wasn’t until Speed (1994) that his infectiousness and iconicity turned heads worldwide.

In a video by the YouTube channel Before They Were Famous, a compilation of Reeves’ meteoric rise and most humble moments, gives credence to the star’s lovability. Today, his career spans almost four decades and has had him star in Hollywood’s most acclaimed movies, with finesse across genres, that have, en masse, racked up over USD$2 billion.

Age: 57 years
Height: 186 cm/ 6 ft 1.2 inches
Weight: 79 kg/ 175 Ibs
Acting career: 1984-present

Keanu Reeves ‘The Matrix’ Diet Plan

When shaping up for the role of Neo, Reeves didn’t have an over-the-top diet plan. He just stuck to some simple ground rules. The first is that he’s allowed to intermittently indulge in a cheat meal — as long as it fits his macros — or tuck into whatever at whim one day of the week. Reeves’ diet includes staples like; chicken, beef, lamb, fish; tofu, oatmeal, pasta, brown rice, fruits & vegetables. Through a curated dietary regiment, he balances out his protein, carb, and fat intake. Eating several small and medium-sized meals daily to curb hunger and eliminate fast, junk and processed food cravings.

1 keanu reeves matrix workout diet plan

According to Men’s Journal, Reeves diet was “low sodium, low fat” and indulges in a steak “the night before a big fight sequence.” While Neo isn’t a jacked character, as per most action movie protagonists, it’s imperative that Reeves maintained optimum physicality with a diet consisting of a decent amount of carbs, protein, and fiber to maximize nourishment and recovery after a workout and filming; as well as a low amount of fat to remain lean. And whilst there’s no official diet regiment on the web, we’ve meticulously put together a diet plan that Reeves adopts when preparing for a role.

Meal 1

  • 1 bowl of mixed grain cereal
  • 1 brown toast with 1/3 avocado
  • 1 banana

Meal 2

  • Rice cakes
  • Peanut butter

Meal 3

  • 200 g (7 oz) of tuna or chicken
  • Greek salad
    or
  • 1 cup of steamed vegetables

Meal 4

  • Small fruit salad

Meal 5

  • 225 g (8 oz) of steak or other lean meat
  • 200 g of brown rice
  • Roasted bell peppers (capsicum)

Image: Warner Bros. Pictures

Keanu Reeves ‘The Matrix’ Workout Routine 

Since The Matrix was the first time Reeves got into a full action-star mode, it might surprise you that intensive workouts weren’t a part of his routine. His character Neo wasn’t intended to be buff. However, that doesn’t mean Reeves didn’t put in enough sweat and effort. According to Kung Fu Magazine, Reeves and his co-stars went through months of mixed martial arts training to ensure that they had the necessary combat skills to nail the complex choreography required to shoot the movie’s fight scenes.

The Matrix: Resurrections

And since his roles in The Matrix and John Wick parallel in action performance, the actor stated that his training for John Wick required him to go to the mat for hours a day, every day for 5-6 months. And in an interview with Muscle and Fitness, Patrick Murphy, Reeves’ trainer of 25 years said: “Keanu’s body was put through the wringer. This meant focusing on a high-volume, low-impact routine with limited rest. In other words, the injury was avoided by focusing on performing a high number of repetitions rather than lifting heavy weights.”

According to Muscle and Fitness, Reeves workout regiment is the synergy of MMA and conditioning. He’s concentrating on each of his body parts with many different exercises to ensure stability for his stunts and that scenes were exceptionally executed. The icon’s training sessions aimed to enhance speed, strength, stamina, and suppleness for the action sequences in the franchise that feature plenty of throws, armlocks, and strikes.

  • Monday – Mixed Martial Arts
  • Tuesday – Plyometrics
  • Wednesday – Strength & conditioning
  • Thursday – Mixed Martial Arts
  • Friday – Resistance training

Monday: Mixed Martial Arts 

  • HIIT Exercises (warm-up) – 10 mins

2 hours of partnered ground and standing work 

  • Back Attacks
  • Cross-training
  • Down Under Leg Attacks
  • Body Throws
  • Punches & kicks
  • Takedowns
  • Defence
  • Freestyle Fighting

Tuesday: Plyometrics 

The plyometric exercises helped Reeves enhance his speed and muscle power when squaring off with agent Smith.

  • Box Jumps – 3 sets of 6-8 reps
  • Banded Board Jump – 3 sets of 6-8 reps
  • Explosive Push-Ups – 3 sets of 6-8 reps
  • Ball Chest Pass – 3 sets of 6-8 reps

Wednesday: Strength & conditioning

Circuit 1

  • Isometric Lunge With Band Front Raise – 2 sets of 10 reps
  • Alternating Reverse Lunge With Band Row – 2 sets of 15-20 reps

None-Elastic band exercises

  • Step Forward And Press Punch With Band – 2 sets of 15-20 reps

Circuit 2

  • Standing Leg Swing – 2 sets of 10-15 reps
  • Single-Leg Balance Body Lever – 2 sets of 10-15 reps

Circuit 3

  • Dumbbell Floor Press – 2 sets of 10-15 reps
  • Single-Leg Pistol Squat Hop – 2 sets of 10-15 reps

Thursday: Mixed Martial Arts 

  • HIIT Exercises (warm-up) – 10 mins

2 hours of partnered ground and standing work 

  • Back Attacks
  • Cross-training
  • Down Under Leg Attacks
  • Body Throws
  • Punches & kicks
  • Takedowns
  • Defence
  • Freestyle Fighting

Friday: Resistance training 

  • Pull-ups – 2-3 sets of 8-10 reps
  • Body Weight Squats – 2-3 sets of 8-10 reps
  • Lunges – 2-3 sets of 8-10 reps
  • Planks – 2-3 sets of 1-3 minute hold, with 1-minute rest intervals

Shambhavi Singh

Hi! My name is Shambhavi Singh and I am from Lucknow, UP. I am completing my graduation from the Amity University at Noida with a B. Des in Fashion Design! Hook 'em ;) No matter what brought you to my blog, I am so glad you are here. I really want this to be a space where I can create content that will reach and relate to other people in a positive way.

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