IT’S BEEN A big couple of weeks for Ashton Hall. A man many of us hadn’t heard about two weeks ago has had a major glow-up, beasting his way into mainstream consciousness and the cultural zeitgeist, thanks to his viral morning routine.
In case you missed it, Hall, a 29-year-old fitness influencer and former college football player, documented his meticulous morning routine, which begins at 3.52am and includes push-ups at 4:04 am, dunking his face in a bowl of ice water at 5:49 am, journalling, going to the gym and a mini-facial using the insides of a banana! That post garnered 3.4m likes on Instagram and has seen his followers jump from 6m in February to 11m as of today.
Buoyed by the success of his morning routine reel, Hall then released his evening routine, which is equally detailed and sees his head hit the pillow at 7pm.
If you’ve spent any time on his insta account, you’ll know two things. One, Hall is an absolutely jacked specimen. And two, he loves to run, specifically sprint, often in a weighted vest.
Hall puts his physique down to his dedication to his routines, with a recent post showing him at 220 lb (100 kg) and 218lb (99 kg). At 218, Hall wakes up at 3.50am, sleeps at 8pm and has a cheat meal once a week. At 220, he wakes up at 9am, sleeps at 2am and has cheat meals “whenever”. The caption says it all: “Temptation lives late at night. Go to bed earlier. Make better decisions. You mind grows weak at night…you barely have fuel left.. your tolerance is lower.. make your decisions early, and go to sleep earlier.”
Clearly Hall believes gains are made while others sleep and that dedication and consistency are the only true levers to achieving success and self-actualisation. “I have an addictive personality,” Hall says in one of his YouTube videos. “I can do the same things over and over.” As Hall shows, that can be a curse; it can also be a blessing.
So, let’s have a look at the workout and diet of a man who never rests but always sleeps.
Ashton Hall’s workout routine
As you would expect from a fitness influencer, Hall has countless routines. What stands out about his programs is their simplicity. They’re usually in the 6-8 move sweet spot with fairly standard gym moves, nothing too fancy or showy. As Hall likes to emphasise, when it comes to building lean muscle and incinerating fat, consistency trumps everything.
Ashton Hall’s training split
- Monday – chest
- Tuesday – back
- Wednesday – legs
- Thursday – shoulders
- Friday – abs cardio
- Saturday – legs
- Sunday – Rest, recover, repeat
Ashton Hall’s body weight burner
1. Kneel to Stand Squats
2. Walk Down Jacks
3. Straight Leg Hops into Lunges
4. Push Backs into Knee to Elbow Taps
5. Ankle Taps into Explosive Jumps
6. Plank Claps into Planks Push-ups
7. Arm Reaches into Push Throughs
8. Plank Reaches into Hip Swings
Ashton Hall’s chest workout
@ashtonhallofficial CHEST WORKOUT 🔥 (meals & training available in my bio 🤝)
♬ 09.08 lançamento - Meno Felps
- Incline single arm dumbbell press 4 x 8
- Diamond push-ups 4 x fail
- Single-arm dumbbell bench press 4 x 8
- Pec flys 4 x 12
- Dumbbell chest press 4 x fail
Ashton Hall’s sprint routine
Hall ran track in high school but ditched sprints for football in college. Of the sprint distances, Hall describes the 400m as “a grown man’s race, it hits different”. He describes himself as more of a short distance guy, preferring 40-60m bursts. He boasts a best 100m time of 11.33, which isn’t super fast but not bad for a guy of his build. “I’m fast for what I do, which is focusing on fitness,” Hall says.
Hall’s sprint regimen
Warm-up:
- A-skips – knee raises while skipping – 3 x 30m
- B-skips – knee raises before leg extension while skipping – 3x 30m
- C-skips hip and leg rotation while skipping – 3x30m
- 10-yard (9m) burst sprints at 60% x 3
- 20-yard (18m) at 60-70% x 3
Main session:
- 12-15 x 40-60m, walk back recovery
Ashton Hall’s diet plan
Once again, Hall’s diet plans are simple and efficient with not a calorie wasted. He aims to get 50-60g of protein in each meal, primarily through chicken and fish, bookending his day with scoops of protein. “The real work is done in the kitchen,” Hall says. “I’m not telling you not to exercise but this is 90 per cent of everything. If you don’t have the nutrition right, you might as well just stop. You’re wasting time. The kitchen is where it’s at, bro.”
Hall aims to consume between 2000-2500 calories per day. “I don’t try and hit the same amount of calories every day, just because I feel like it’s a bit toxic. I’ll go with how I’m feeling.”
Saturday is his ‘refeed day’ where there are no rules, and he might consume 3500-4000 calories. “I’m having cookies, I’m having ice-cream. I’m just excited about the week that I had. I feel like I earned it.” Work hard, eat hard.
What Ashton Hall eats in a day
Pre-workout
- Green apple or 210g of berries
- 1 scoop of protein with water
Breakfast
- 1 piece of sourdough or 125g sweet potato
- 1 egg + 225g of egg whites
- 1/2 an avocado
Coffee
Lunch
- 225g ground beef or turkey
- 150g sweet potatoes
- 200g veggies – broccoli, spinach, asparagus, zucchini, green beans, carrots, capsicum
Dinner
- 200g chicken, shrimp, tuna, tilapia
- 200g cauliflower rice, asparagus
- 200g veggies – broccoli, spinach, asparagus, zucchini, green beans, carrots, capsicum
Night snack
- 140g berries
- 1 scoop protein powder
Related:
A dermatologist weighs in: the truth about Ashton Hall’s viral 4am skincare routine
