How Shawn Mendes Went From Scrawny To Brawny

I’m not gonna lie, when this story came across my desk it was the transformation that was most impressive. Mostly because I made wildly inaccurate assumption. It wasn’t until I did some further digging that I realised this wasn’t a piece focused on a beefed-up Luke Dunphy ( IRL actor Nolan Gould) from Modern Family, but an impressive transformation featuring not-so-indy singer Shawn Mendes and his workout. 

Feeling a little sheepish (and old) that I wasn’t immediately cognisant of his immense fame – Mendes has over 70 million followers on the ‘Gram and is a Grammy-award winner – I was rapidly acquainted with his stature upon investigating how he achieved such an incredible transformation, and the commitment behind packing on some solid kg’s of muscle.

The 24 year-old Canadian singer spoke to Rolling Stone, revealing that the secret behind his physique comes down training, and certainly not nutrition.

“I’m not the best to talk about when it comes to diet. If there’s fries in front of me, I’m definitely not gonna say no,” admits Mendes refreshingly.

“I eat tons of carbs. I just work out a lot, dude. I go to the gym every morning, and I’m obsessed with fitness and just staying active.”

So what does Mendes’ workout routine look like? Well, as it turns out, he’s right, he works out a lot. According to Healthy Celeb, Mendes sticks to a typical Split Weight Training program. This means he works different major muscle groups each day, taking 2 days rest each week.

But it seems that Mendes has tapped into the key to adhering to an exercise program; finding a mate to train with and stay accountable.

According to Shawn himself, he trains with fellow singer (and recent nudist) Charlie Puth, and they keep each other accountable even when they can’t hit the gym together. “He actually sent me a picture of himself the other day, like a regular photo, but I remember when we were touring on the Jingle Ball tour, he started working out and he’s gotten so much bigger,” Shawn said on the Elvis Duran show.

And the deal apparently works both ways, with friendly threats of violence spurring Charlie on: “Charlie, I’m pumped to see you and I’ll see you in a couple months, and if you stop working out, I’ll kill you.” The boys are certainly on the right track if their rigs are anything to go by, and science has backed the efficacy of partner workouts for achieving results.

So what does a Shawn Mendes Workout entail? The below is a prime example of the hard work needed from his personal trainer, Alec Penix, as quoted by Healthy Celeb. Done at the right weight, it’s sure to induce a serious case of DOMs and stimulate some Mendes-sized growth!


  1. Barbell squats 3 sets x 8-12 reps
  2. Leg Press 3 sets x 8-12 reps
  3. Leg Curls 3 sets x 8 reps
  4. Lunges 2 sets x 15-20 reps
  5. Leg Extensions 2 sets x 15-20 reps
  6. Seated Calf Raise 3 sets x 20 reps
  7. Standing Calf Raise 2 sets x 25-30 reps

To finish off the session, hit a machine (treadmill, bike or rower) for 20 to 25 minutes and maintain a 50-75 per cent effort and pace.