Adam Young, Owl City Workout

Adam Young From Owl City, Workout Plan

Earlier today Adam Young, the lead man in Owl City, posted this recent picture of himself to his Twitter and Instagram Page:

Adam Young Owl City Workout

As you can see, Adam has been putting in quite the work behind the scenes not only working on his music but on his physique as well. Now Adam has not necessarily stated how he got his body in this kind of shape, but we can definitely speculate how he did.

Adam Young Nutrition

In interviews, Adam has claimed to be a vegetarian and enjoys that lifestyle. A man of few words, he states: “Eat lettuce, not ham sandwiches.”

The problem with most vegetarian diets is the lack of protein intake. However, with the major change in Adam’s physique he definitely incorporated a high quality protein supplement into his diet. On the market, the best vegetarian protein is sold by All Pro Science. –> (Click HERE for All Pro Science Veggie Protein)AllPro Science

In order for your muscles to grow, protein is needed. Therefore along with eating his vegetarian diet which includes lots of fruits, veggies, complex carbs, and healthy fats, Adam also threw in at least 1 gram of protein per pound of bodyweight. 

If you are not a vegetarian, your protein will also come from eggs, chicken, grass fed meats, fish, and wild game.

Along with protein, after workouts you will need to include some good sources of complex carbohydrates including: rice, steel cut oats, potatoes, sweet potatoes, yams, and beans. After a tough workout is the best time to get the majority of your carbohydrates for the day. For muscle growth, include around 50-100 grams of carbs (depending on bodyweight) within 30 minutes of finishing your workout to go along with your protein shake.

The rest of your meals throughout the day will be focused on eating good sources of protein, healthy fats, fruits and veggies, and complex carbs.

Adam Young Workout

In the past, Adam has claimed that he is not as systematic with his workout routine as he is with his diet. However, he did claim he was looking into doing the popular P90X program but wasn’t sure if he had it in him.

Although Adam claims he hasn’t been systematic with his workouts in the past, you can see from his picture that he had some kind of plan when transforming his physique.

Looking at Adams schedule with creating music, performing live, making appearances, while still have a personal life; he is one busy guy.

Taking that into account, we can guess Adam’s workout schedule consisted of doing 3-4 high intensity workouts per week lasting around 30-45 minutes.

Sample workout plan of Adam Young

Monday: Legs, Abs

Rest 30-60 seconds between sets!

  • Squats: 3 sets X 8-10 reps
  • Romanian Deadlift: 3 sets X 8-10 reps
  • Leg Press: 3 sets X 8-10 reps
  • Ab Roll Out: 2 sets X 15 reps
  • Oblique Crunch: 2 sets X 15 reps each side
  • Decline Weight Crunch: 2 sets X 15 reps

Wednesday: Chest, Shoulders, Triceps

Rest 30-60 seconds between sets!

  • Bench Press: 3 sets X 8-10 reps
  • Overhead Press: 3 sets X 8-10 reps
  • Incline Dumbbell Chest Press: 3 sets X 8-10 reps
  • Tricep Extension: 3 sets X 12 reps
  • Side Shoulder Raises: 3 sets X 10 reps
  • Push-Ups: 3 sets X max

Friday: Back, Biceps, Abs

Rest 30-60 seconds between sets!

  • Bent Over Row: 3 sets X 8-10 reps
  • Lat Pull-Down to Seated Row: 3 sets X 8-10 reps
  • Pull-Ups: 3 sets X max
  • Bicep Barbell Curl to Dumbbell Hammer Curl: 3 sets X 10-12 reps
  • Leg Raises: 2 sets X 15 reps
  • Full Extension Crunch: 2 sets X 15 reps
  • Plank: 2 sets X 60-90 seconds
  • Side Plank: 2 sets X 30-45 seconds each side

Saturday: High Intensity Interval Circuit

There are plenty of options that Adam could do here, so this is just an example of a high intensity interval circuit:

Interval of 20 seconds of work followed by 10 seconds of rest. After each exercise, rest 10 seconds and move to the next exercise. Rest 1 minute between full rounds:

  • Squat Jumps: 20 seconds
  • Push-Ups: 20 seconds
  • Jump Lunge: 20 seconds
  • Burpees: 20 seconds
  • Rock Climbers: 20 seconds
  • Rest one minute and repeat 5 times!

Everyday: Adam is a very active individual so we can assume he moves around quite a bit. If you, however, are stuck at a desk all day it can be difficult to move a lot. If that’s you, shoot for walking at least 30 minutes each day.

Sprints: If you really want to boost fat burning and lean muscle growth, try incorperating 1-2 days of sprints each week. These sprint workouts can be done after weight training and should last 10 minutes.


  • 40 yard sprint followed by a 60 second rest and repeat 6-8 times!

Final Thoughts

Even though Adam Young has not released his official workout, we can speculate this:

  1. He worked incredibly hard.
  2. He stuck to his plan.
  3. He focused on his nutrition and workouts.

Even if the plan provided above is a little off from what Adam Young actually did for his workouts, the workouts will still help you look like Adam Young. They will burn fat, build lean muscle, and get you incredibly fit!

If Adam does officially release his full workout plan, I will be sure to keep you posted. In the meantime, start doing what is provided above and watch as your results start to soar!

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