Grayson Dolan Workout Routine and Diet Plan

Grayson Dolan is famously known in combination with his brother Ethan Dolan as the Dolan Twins. Grayson Dolan is a comic as well as a writer who writes scripts for his videos. Born on December 16, 1999, they are an American comedy pair who gained popularity in 2013 with a famous viral video on the platform Vine. Currently, they are signed up for AwesomenessTV and have been a part of it since 2015.

grayson dolan

The twins belong to the Long Valley region of Washington Township, Morris County, New Jersey and since the beginning of their journey, the duo together has accumulated more than 7 million followers on their social media including Vine and Instagram, and more than 11 million followers on Youtube.

They did a world tour back in 2016 titled, 4OU, and met their fans across the world. The duo was also a part of a Twitter ad campaign which was primarily for Twitter’s sticker feature. They even won their first Teen Choice Awards in 2016 for Choice Web Star in the male category and Choice Youtuber.

Both the twins have an almost equal following on their social media, Grayson Dolan is a bit more popular and we are probably guessing it is because of his physique which looks tremendous. He is definitely pretty ripped and has amassed a lot of female following as a result.

But before we move onto Grayson Dolan’s workout routine and diet plan to keep himself fit, let us take a peek at his statistics.

Grayson Dolan Statistics

Height 5 Ft 11 Inch Approx
Weight 78 Kg
Age 20 Years
Chest 42 Inch
Waist 31 Inch
Bicep 14.5 Inch

Grayson Dolan Workout Routine

Both Grayson Dolan and Ethan Dolan have been fairly active since their childhood and so they have a pretty healthy lifestyle and a physique to die for. Both of the twins are known for their amazing sculpted body and looks and it is not quite surprising that both of them work out together and share almost similar diet plans too.

Grayson Dolan Workout Includes:-

Daily Activities

grayson dolan

Grayson Dolan is pretty active and he long with his brother Ethan Dolan like to do various kinds of activities throughout the day. Thus, they have a pretty active lifestyle. They love to spend time on the beach and probably play some volleyball or go for a swim. These sort of activities throughout the day makes them lose a lot of fat and burn energy while also giving them a good headstart to their day.

They love to take a swim in the ocean and go for a hike in the mountains. It is pretty apparent from the kind of pictures they post on their social media accounts.


The cardio routine is compulsory for both the twins and they like to do a good 30 to 40-minute cardio workout right before they have begun their actual workout routine. It gets their heart pumping and blood flowing. They do have a super lean body and no extra fat.

They do not do cardio for a long time because then they will lose muscles so they keep it short and run on the treadmill as a warmup before going in for their weight training.

grayson dolan

Weight Training 

The guys hit the gym for at least 5 days a week if not more. They weight train each body part. They do a modern version of a standard weight training routine that includes all the muscles. They do not post all about their workout on their social media or haven’t spoken about it yet, but their pictures tell us that they definitely follow a great routine.

grayson dolan

This is a sample workout routine for both the twins:

Grayson Dolan Chest and Bicep Workout

Set: 4

Reps: 8 to 15

Rest time: one minute

  • Bench press
  • Incline bench dumbbell press
  • Flat bench  dumbbell flyes
  • Chest press machine
  • Cable crossovers
  • Push-ups
  • Dumbbell isolation curls
  • Barbell curls
  • Hammer curls
  • Cable curls
  • Preacher curls
Grayson Dolan Biceps

Grayson Dolan Back and Tricep Workout

Set: 4

Reps: 8 to 15

Rest time: one minute

  • Lat pulldown
  • Back lat pushdowns
  • One-Arm dumbbell rows
  • Cable rows
  • Bent over row
  • Deadlift
  • Overhead press
  • Skull crusher
  • Close grip bench press
  • Pulldown
  • Dips

grayson dolan

Grayson Dolan Shoulder and Traps Workout

Set: 4

Reps: 8 to 15

Rest time: one minute

  • Military press
  • Arnold dumbbell press
  • Shoulder press machine
  • Cable side Lateral raises
  • Front raises
  • Upright rows
  • Shrugs
  • Rear delt flyes
  • Delt flyes machine

Grayson Dolan Legs Workout

Set: 4

Reps: 8 to 15

Rest time: one minute

  • Squats
  • Front squats
  • Leg extension
  • Leg press
  • Leg curls
  • Stiff leg deadlift
  • Lunges
  • Calf raises

grayson dolan

Grayson Dolan Core Workout ( train at least three times a week )

Set: 4

Reps: 15 to 20

Rest time: one minute

  • Crunches
  • Decline Bench weighted crunches
  • Mountain climbers
  • Hanging leg raises
  • Side hanging leg raises
  • Toes to bar
  • Bicycle crunches
  • Plank

This is all about Grayson Dolan Workout Routine.

grayson dolan

Moving on to what does he eat to nourish and fuel his body for his workouts. Take a look ahead.

Grayson Dolan Diet Plan

Both twins have a pretty healthy diet plan which consists of clean and healthy foods. They will be eating salads, lean meat for protein, rice, veggies, whole wheat, protein shakes, juices, smoothies, different kinds of fruits and vegetables for vitamins and minerals.

They do not restrict themselves to any food group and even indulge themselves in their favorite foods at least once a week. They follow the 80:20 proportion which consists of 80 percent clean food and 20 percent junk food. So they do not mind indulging in burgers and fries once in a while.

However one thing is for sure, they drink a copious amount of water throughout the day so that they remain hydrated. Water is also important for flushing out toxins and harmful chemicals from your body and in turn giving great and glowing skin.

This is a sample meal plan for Grayson Dolan Diet which Includes:-

Grayson Dolan Breakfast Meal

  • Eggs
  • Toast
  • Oatmeal

Snack 1

  • Protein smoothie

Grayson Dolan Lunch Meal

  • Chicken or fish
  • Veggies
  • Sometimes burgers and fries

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Goooood ass vibes here ?

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Snack 2

  • Salad
  • Almonds

Grayson Dolan Dinner Meal

  • Same as lunch.
  • Chicken or fish
  • Veggies
  • Sometimes burgers and fries

With this, we come to an end of Grayson Dolan’s workout routine and diet plan. However, they have not shared too much with their fans, but we will update you as soon as they spill out some more details.

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