Before reprising his role as Billy Hargrove, the Perth-born actor focused on consuming ample calories, followed a well-balanced routine, and gained significant muscle mass as a result. Needless to say, Montgomery’s nutrition and exercise regimen were meticulously planned. Now, he continues to shine on Netflix, earning millions while gracing the covers of magazines like Men’s Health, showcasing his impressive physique. Mission accomplished.

However, you might be surprised to learn that this wasn’t the actor’s first transformation. This television star faced constant bullying in high school due to being slightly overweight. It took him years to realize the benefits of exercise, and he shed 55 pounds quickly on the treadmill before deciding to tone up his physique.

When he got the role of Jason, also known as the Red Power Ranger, he started boxing and returned to the gym for weight training. In this article, we’ve included the Power Rangers workout at the gym for those who want to have a look.

Not only during his Power Rangers days but also during his time on Stranger Things, Dacre Montgomery engaged in plenty of workouts and made dietary changes. While filming Stranger Things, he incorporated heavy lifting and resistance band exercises into his routine, focusing on high repetitions with light weights and incorporating various holding positions. Along the fitness journey, his girlfriend, Liv Pollock, introduced him to the benefits of surfing.

All these components contribute to a comprehensive exercise routine including HIIT, yoga, weightlifting, and cardio, which helped Dacre bring his television roles to life. Moreover, this routine has been beneficial for his mental health, aiding in managing anxiety and stress, which he has struggled with for years.

He followed a simple formula: less downtime equals less stress. This approach, combined with his diet and workout regimen, proved to be therapeutic for him and likely beneficial for his followers who follow his routine.

But before we dive into these details, here is a bit of his statistics.

Dacre Montgomery Statistics

Height: 5 ft 10 inches

Weight: Approximate 170 lbs or 77 kilograms

Date of Birth: November 22, 1994

Age: 29 years  (as of 2023)

Chest: 42 Inches

Waist: 31 Inches

Biceps: 15 Inches

Dacre Montgomery Workout Routine

Montgomery convincingly portrays his roles as if they are drawn from his own life experiences. This authenticity is unsurprising, as it reflects his own struggles during childhood. He faced bullying in school, which he incorporates into his performances. He explains, “I had a really tough time in high school and I feel like there’s a lot of people in my life that have possessed those types of qualities that I represent in the show. You know, any bully or person that you’ve had in your life that has been antagonistic towards you. It was about finding those qualities and representing them.”

However, bullying wasn’t the only issue he faced. He also struggled with being overweight. During high school, he weighed 90 kgs. “I was a really big kid,” he recalls. It wasn’t until he took a year off from school that he realized the importance of weight and health benefits. During this time, he shed 25 kgs from his 90 kg frame by hitting the gym and running on the treadmill. After losing weight, he aimed to build muscle mass and started weightlifting at the gym. Unfortunately, he ended up injuring himself when he lifted too much.

He later experimented with yoga and stretching, and within a few months, he started surfing after being introduced to it by his girlfriend, model Liv Pollock. However, Montgomery embarked on his true health journey while preparing for his first major role in 2017’s Power Rangers.

“I started doing night-time boxing classes at the gym and that gets you really cut,” he says. “I loved that.”

However, for his role in Stranger Things, he needed to bulk up again. Instead of returning to heavy lifting, he opted for workouts with resistance bands and focused on holding positions for longer durations. “I think the best type of muscle for me is creating, not big muscle but dense muscle,” he explains. “I wanted to embody this meatier, chunkier jock persona, so I still worked out a lot, but I also did a lot of boxing and ate a lot. I increased my carb and meat intake and just built this chunkier, more muscular version of myself.”

That’s precisely how he handled it. He filled his time with productive pursuits. And if you’re curious about how he got in shape, be prepared to lace up your running shoes. He ran. A lot. That’s precisely what he did.

In his conversation with Men’s Health, he says: “That was purely just going to the gym and getting on the treadmill and running.”

Thus cardio is great for weight loss and that’s exactly how he lost some weight.

For his role in Stranger Things, when tasked with bulking up and gaining muscle, he prioritized quality over quantity. Describing his approach, he states, “I believe the most effective muscle for me to develop is dense muscle, not just bulk. I aimed for a more substantial, robust physique, incorporating extensive workouts along with boxing sessions and a high-calorie diet. My focus was on increasing carbohydrate and protein intake to build a denser, more muscular version of myself.”

Next, he incorporated a mix of yoga, surfing, boxing, resistance bands, and lightweight training, complemented by high-repetition exercises. If he could manage it, so can we, along with all those fans who draw inspiration from him. If you feel prepared to take on this challenge, then it’s time to delve further into the details.

Even celebrities we love and the superhero we are inspired by in the movies are human beings as well and they have pretty humane problems like all of us.

His workout routine, characterized by high repetitions and intensity combined with lightweight, proved highly effective for him. Just take a look at his physique, and you’ll understand what I mean. If you’re aiming for a physical transformation more akin to Keanu Reeves than Dwayne Johnson, this approach could be exactly what you need. Here’s a comprehensive guide on how to proceed:

Weights

Many modern workouts emphasize both strength and endurance equally. Whether lifting heavy weights for fewer reps or lifting lighter weights for more reps, both approaches can enhance endurance. In the realm of weightlifting and gym routines, Montgomery prioritizes boosting his endurance by opting to lift lighter weights for more repetitions. This strategy aids in fat burning and achieving a more toned appearance than ever before.

Resistance Bands

Another method he employs to attain a toned and ripped physique is by incorporating resistance bands into his workouts. As the name implies, resistance bands provide resistance during exercises while placing less strain on the joints compared to kettlebells or barbells. Here are some examples of his resistance band workouts:

Resistance Band Training of Dacre Montgomery

During his training sessions with resistance bands, Dacre Montgomery follows a comprehensive full-body exercise routine. This regimen primarily focuses on building lean muscle by utilizing the resistance provided by the bands and incorporating fundamental bodybuilding exercises. Here are some of the exercises Dacre Montgomery includes in his resistance band workouts:

• Resistance band squats
• Resistance band push-up
• Resistance band star jump
• Resistance band pull-ups
• Resistance band sit-up
• Resistance band planks
• Resistance band plank reach
• Resistance band crab walk
• Resistance band platypus walk
• Resistance band side to side Squats

While there are other activities he incorporates into his routine, the specifics are not disclosed. However, you can explore various exercises to initiate and accomplish your full-body workout objectives.

Resistance Band Bicep Curl

• Stand with both feet on top of the resistance band.
• Hold a handle in each hand, with your arms extended and your palms facing forward.
• Slowly curl your hands up toward your shoulders, keeping your elbows tight to the side of your body.
• Slowly lower back to the starting position.
• Repeat

Resistance Band Bent-Over Row

• Stand on top of the resistance band, keeping your feet about hip-width apart.
• Hold a handle in each hand, keeping your hands by your side and your palms facing outward.
• Bend your knees slightly and lean forward at the hips, with your back flat and your arms straight.
• Bend your elbows and pull the band upward toward the chest, keeping the elbows close enough to skim your sides as they raise.
• Straighten your arms as you lower back to the starting position.
• Repeat

Resistance Band Chest Fly

• Attach the band to the wall or any applicable surface behind you.
• Grab each handle and stretch your arms out to either side of your body, palms facing forward.
• Stand in a position where you can feel the tension in the band, and stagger your feet (i.e. keep one foot in front of the other).
• Pull each handle inward, very slightly bending your elbows in the process.
• Slowly and carefully return to the starting position.
• Repeat

Boxing

A workout that consists of boxing moves is a great way to build up strength without lifting much weight. Here are some boxing exercises you can implement:

• Jump rope
• Footwork drills
• Shadowboxing
• Bag work
• Speedball
• Focus pads
• Sparring

Yoga

Surfing

If you’re unfamiliar with surfing, it’s undoubtedly an excellent workout. For those who prefer exercising in the great outdoors rather than the confines of a gym, surfing is a perfect fit. Not only does it offer a physical challenge, but it also provides a chance to stay calm and release tension. As for Montgomery, he’s not only an avid surfer but also enjoys riding boats!

Dacre Montgomery Power Rangers Workout Plan

If you’re seeking an effective Power Rangers workout plan, be prepared for a challenging regimen involving a variety of intense exercises. Montgomery fully committed to weightlifting, rigorous cardio sessions, supplemented by boxing techniques and martial arts, as it aligned with the demands of his role. He dedicated three hours per day, up to five days a week, to his training routine. Prepare yourself for a demanding session and be ready to push yourself to the limit. Get ready to break a sweat!

Here’s a breakdown:

Day 1 (Legs and Core)

Warm-Up

• Stretching
• 800m jog
• 3×10 Dips
• 3×10 Push-Ups
• 3×10 Pull-Ups
• 3×10 Air Squats

Workout

• Non-Stop Circuit Training
• 60 Box Jumps
• 50 Lunges w/ Dumbbells
• 40 Jump Squats
• 30 Mountain Climbers
• 20 V-Ups
• 10 Burpees

Day 2 (Cardio or Activity Training)

Either 45-60 minutes of cardio or an alternate activity such as MMA training, yoga, pilates, hiking, sports, or cycling.

Day 3 (Full Body Circuit)

Warm-Up

• Stretching
• 800m jog
• 3×10 Dips
• 3×10 Push-Ups
• 3×10 Pull-Ups
• 3×10 Air Squats

Workout – 5 Rounds Total

• 25 Dumbell Curl Step Ups
• 15 V-Ups
• 10 Plank to Push-Ups
• 5 Man Makers

Day 2 (Cardio or Activity Training)

Either 45-60 minutes of cardio or an alternate activity such as MMA training, yoga, pilates, hiking, sports, or cycling.

Day 5 (Upper Body)

Warm-Up

• Stretching
• 800m jog
• 3×10 Dips
• 3×10 Push-Ups
• 3×10 Pull-Ups
• 3×10 Air Squats

Workout

• 12 Minutes EMOM
• 10 Clean and Squats
• Remaining Time Jump Roping

Dacre Montgomery Diet Plan

However, it is also important to note that he was not always this slim and toned. He started by being chubby and weighed 90 kgs. He dropped off 30 kgs after a break of a year.

From there he proceeded on to build on lean muscle by doing various forms of exercise.

When it comes to maintaining a healthy diet, Montgomery seamlessly integrated it into his evolving lifestyle, alongside his newfound commitment to exercise. The main adjustment he made from his Power Rangers era to his Stranger Things role was focusing on bulking up and consuming cleaner foods to achieve a more ripped and robust physique. He explains, “My carb intake was higher, my meat intake was higher, and I just built this chunkier, more muscular version of myself.”

For the most part, Montgomery’s diet consisted of clean and nutritious foods, complemented by intense workouts to aid weight loss. Nonetheless, he maintained a calorie-conscious approach, avoiding overeating. To bulk up, he focused on increasing his protein intake and overall calorie consumption.

From his Power Ranger days, Montgomery had a rather slender frame that he aimed to alter. To achieve this transformation, he adopted a diet that consisted of nearly everything, albeit with a focus on healthy options. Incorporating ample carbs and proteins, he managed to add some bulk to his physique. However, to balance it out, he engaged in rigorous workout sessions at the gym, effectively converting fat into muscle and eliminating any excess weight.

While Montgomery hasn’t disclosed the precise details of his diet regimen, it’s apparent that he consumed a significant amount of clean foods, including lean meats, eggs, poultry, dairy, vegetables, and fruits. In an interview, he mentioned that his carbohydrate intake was higher than usual, suggesting a focus on grains like oats and quinoa. His goal was to develop a “chunkier, more muscular version” of himself. Additionally, he admits to occasionally indulging in eating everything in sight to facilitate muscle gain.

With that said, Montgomery steered clear of simple carbs and opted for complex carbohydrates such as whole wheat, quinoa, and oats. He incorporated pasta, brown rice, sweet potatoes, whole grain bread, plenty of green leafy vegetables, and various fruits into his diet as well.

Montgomery prioritized protein sources such as chicken breast, lean meats, fish, and eggs. He eliminated alcohol and junk food from his diet, recognizing their negative impact on his progress. By combining a nutritious diet with intense workout sessions, he successfully built muscle and transformed fat into muscle mass.

When he wasn’t preparing for Stranger Things, he ate less carbs and more protein. But for the show, he switched to more carbs and protein. He drinks lots of water to stay hydrated and help recover from workouts. If you’re planning tough exercises, make sure to drink plenty of water all day.

Dacre Montgomery Diet Includes:-

Dacre Montgomery Breakfast Meal

• Oats
• Eggs
• Toast
• Coffee

Snacks

• Protein shake
• Almonds

Dacre Montgomery Lunch Meal

• Chicken or fish
• Rice
• Veggies

Snack two

• Almonds
• Fruits

Dacre Montgomery Dinner Meal

• Steak
• Salad
• Rice