Terry Crews knows a thing or two about shaping up for action. From his days in the NFL to his current starring roles on TV and movie screens, he has needed a body that can perform on cue—and look good doing it, too. His masterpiece? Circuit 24...
Crews' Circuit 24
Watch the video - 8:37
Terry Crews Complete Workout
![Upright Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg)
![Upright Barbell Row](https://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg)
1 set of 6 reps
![Clean and Jerk](https://www.bodybuilding.com/exercises/exerciseImages/sequences/670/Male/t/670_1.jpg)
![Clean and Jerk](https://www.bodybuilding.com/exercises/exerciseImages/sequences/670/Male/t/670_2.jpg)
1 set of 6 reps
![Romanian Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg)
![Romanian Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg)
1 set of 6 rep
![Freehand Jump Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_1.jpg)
![Freehand Jump Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Male/t/108_2.jpg)
1 set of 6 reps
![Front Dumbbell Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg)
![Front Dumbbell Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg)
1 set of 10 reps
![Arnold Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg)
![Arnold Dumbbell Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg)
1 set of 10 reps
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg)
![Side Lateral Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg)
1 set of 10 reps
![Reverse Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg)
![Reverse Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg)
1 set of 10 reps
![Hammer Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg)
![Hammer Curls](https://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg)
4 sets of 10 reps
![Cable Internal Rotation](https://www.bodybuilding.com/exercises/exerciseImages/sequences/315/Male/t/315_1.jpg)
![Cable Internal Rotation](https://www.bodybuilding.com/exercises/exerciseImages/sequences/315/Male/t/315_2.jpg)
4 sets of 10 reps
30 seconds rest between each set
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_1.jpg)
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_2.jpg)
1 set to failure
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_1.jpg)
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_2.jpg)
1 set to failure
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
Tuesday: Back/Cardio
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg)
![Barbell Deadlift](https://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg)
4 sets of 10,8,6,4 reps
30 second rest between sets
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg)
![Pullups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg)
3 sets of 10,8,6, reps
30 seconds rest between sets
![Rocky Pull-Ups/Pulldowns](https://www.bodybuilding.com/exercises/exerciseImages/sequences/279/Male/t/279_1.jpg)
![Rocky Pull-Ups/Pulldowns](https://www.bodybuilding.com/exercises/exerciseImages/sequences/279/Male/t/279_2.jpg)
1 set of 15 reps
30 seconds rest
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_1.jpg)
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_2.jpg)
1 set of 6 reps
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_1.jpg)
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_2.jpg)
1 set of 6 reps
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_1.jpg)
![Side To Side Chins](https://www.bodybuilding.com/exercises/exerciseImages/sequences/280/Male/t/280_2.jpg)
1 set of 3 reps
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
Wednesday: Cardio Day
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
45 minutes
5 miles at 7mph
Thursday: Chest/Arms/Abs/Cardio
![Clean and Jerk](https://www.bodybuilding.com/exercises/exerciseImages/sequences/670/Male/t/670_1.jpg)
![Clean and Jerk](https://www.bodybuilding.com/exercises/exerciseImages/sequences/670/Male/t/670_2.jpg)
4 sets of 10 reps
30 seconds rest between each set
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg)
![Barbell Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg)
4 sets of 10,8,6,4 reps
30 seconds rest between each set
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg)
![Barbell Incline Bench Press - Medium Grip](https://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg)
4 sets of 10,8,6,4 reps
30 seconds rest between each set
![Dumbbell Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg)
![Dumbbell Flyes](https://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg)
4 sets of 10 reps
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg)
![Dumbbell Bicep Curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg)
4 sets of 10 reps
![Dips - Chest Version](https://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_1.jpg)
![Dips - Chest Version](https://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_2.jpg)
1 set of 15 reps
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg)
![Pushups](https://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg)
4 sets of 20 reps
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_1.jpg)
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_2.jpg)
1 set to failure
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_1.jpg)
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_2.jpg)
1 set to failure
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
Friday: Legs/Triceps/Abs/Cardios
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg)
![Barbell Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg)
4 sets of 10,8,6,4 reps
30 seconds rest between each set
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg)
![Leg Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg)
4 sets of 10 reps
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg)
![Seated Calf Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg)
4 sets of 10 reps
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg)
![Hack Squat](https://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg)
4 sets of 10 reps
30 seconds rest between each set
![Close-Grip Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg)
![Close-Grip Barbell Bench Press](https://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg)
4 sets of 10,8,6,4 reps
30 seconds rest between sets
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg)
![Leg Extensions](https://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg)
4 sets of 10 reps
30 seconds rest between each set
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_1.jpg)
![Crunches](https://www.bodybuilding.com/exercises/exerciseImages/sequences/102/Male/t/102_2.jpg)
1 set to failure
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_1.jpg)
![Flat Bench Lying Leg Raise](https://www.bodybuilding.com/exercises/exerciseImages/sequences/90/Male/t/90_2.jpg)
1 set to failure
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
Saturday: Cardio Day
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
Sunday: Cardio or Optional Day Off
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_1.jpg)
![Running, Treadmill](https://www.bodybuilding.com/exercises/exerciseImages/sequences/653/Male/t/653_2.jpg)
30 minutes
3.5 miles at 7mph
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