Even celebrities need to workout like the pros.
Hugh Jackman, Chris Hemsworth, Dwayne “The Rock” Johnson. Those aren’t names the average bodybuilder or bodybuilding fan would necessarily look up in concerns to the building of the ultimate physique. Yet these celebs have all had to utilize the training regimens of the pros in order to get in the right shape for a movie role. Feel like getting inspiration from an alternative source? Check the list below for the celebrity work outs that helped these action stars put on mass.
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Chris Evans – Captain America Workout
Evans stayed away from cardio while prepping for the role. After packing on so much muscle he refused to waste his efforts by burning off all the hard earned mass. Evans also eats a considerable amount of clean food in order to gain mass. Evans would workout Monday through Friday rest on Saturday and if there were any other problem areas that needed to be worked on he’d attack that on Sunday.
Shoulders/Chest:
Shoulder press: 2 sets of 5 reps
Incline bench press: 2 sets of 5 reps
Kettlebell thruster: 2 sets of 5 reps
Close-grip incline press: 2 sets of 5 reps
Incline push-up: 2 sets of 5 reps
Kneeling shoulder press: 2 sets of 5 reps
Press-ups with a plate: 2 sets of 5 reps
Biceps/Triceps:
Weighted bench dip: 3 sets of 8 reps
One-arm kettlebell row: 3 sets of 8 reps
Incline hammer curl: 3 sets of 8 reps
Overhead cable curl: 3 sets of 8 reps
Incline inner-biceps curl: 3 sets of 8 reps
EZ-bar curl: 3 sets of 8 reps
Legs/Back:
Squat: 2 sets of 10 reps
Squat-to-box jump: 2 sets of 10 reps
Deadlift: 2 sets of 10 reps
Chin-up: 2 sets of 10 reps
Kettlebell swing: 2 sets of 10 reps
Kettlebell sumo pull: 2 sets of 10 reps
Weighted pull-up: 2 sets of 10 reps
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Chris Hemsworth – Thor Workout
In hopes of mixing things up and keeping things interesting, Hemsworth mixed in muay thai and boxing into his regimen. This would allow him to retain flexibility to perform action sequences while maintaining his size. Hemsworth was also quoted as having had to eat a considerable amount of food in order to gain the size he needed to play the role. In order to look like an all powerful god, he had to eat and train like a pro bodybuilder in order to get that desired bulk.
Bodyweight Circuit:
Pull-Up: 3 sets of 15 reps
Sit-Up: 3 sets of 20 reps
Press-Up: 3 sets of 15 reps
Box Jump: 3 sets of 10 reps
Bodyweight Squat: 3 sets of 15 reps
Iron Circuit:
Squat: 3 sets of 5 reps
Bench Press: 3 sets of 5 reps
Shoulder Press: 3 sets of 8 reps
Deadlift: 3 sets of 5 reps
Hammer Curl: 3 sets of 8
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Hugh Jackman – The Wolverine Workout
For his role in The Wolverine Jackman’s training took some specific bodybuilding ideologies into account. He added mass and bulk by following a strict and clean diet, counting calories all the while and increasing the calorie count as needed. His trainer mixed in some low intensity exercises while he continued to lift heavy to put on size, allowing for Jackman to burn fat while building muscle mass all at once. Jackman would also dehydrate on certain shooting days in order to get his physique looking as ripped as possible on camera – much like how the bodybuilding pros do before competition. Here’s week four of his four week training program.
DAY 1
Barbell Bench Press: 4 sets of 10 reps, 2.5 minutes rest
(Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.)
Dumbbell Shoulder Press: 4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press: 4 sets of 10 reps, 1 minute rest
Cuban Press: 3 sets of 10 reps, 30 seconds rest
Superset
Triceps Dips: 3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs: 3 sets of 12 reps, 60 seconds rest
Shoulder Circuit: 4 Rounds
Lateral Raise: 8 reps
Front Raise: 8 reps
Rear Flyes: 8 reps
Overhead Press: 8 reps, rest 60 seconds
DAY 2
Barbell Back Squat: 4 sets of 10 reps, 2.5 minutes rest
(Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.)
Front Squat: 4 sets of 10 reps, 1 minute rest
Single-Leg Press: 4 sets of 10 reps per side, 1 minute rest
Superset
Calf Raise: 4 sets of 12 reps, 1 minute rest
Hanging Leg Raises: 4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs: 4 set of 10 reps, 1 minute rest
DAY 3
Weighted Pull-Ups: 4 sets of 10 reps, 2.5 minutes rest
(Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.)
Dumbbell Single-Arm Row: 4 sets of 12 reps, 1 minute rest
Bodyweight Row: 4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl: 4 sets of 10 reps, 1 minute rest
Biceps Circuit: 4 Rounds
Zottman Curl: 8 reps
Cross-Body Curl: 8 reps
Pronated Curl: 8 reps, rest 60 seconds
DAY 4
Incline Dumbbell: 4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press: 4 sets of 6+6+6 reps, 1 minute rest
(Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.)
High-to-Low Cable Flyes: 4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press: 4 sets of 10 reps, 1 minute rest
Triceps Circuit: 4 Rounds
Triceps Push-Downs: 8 reps
Triceps Dips: 8 reps
Narrow Push-Ups: 8 reps, rest 60 seconds
DAY 5
Deadlift: 4 sets of 10 reps, 2.5 minutes rest
(Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.)
Romanian Deadlift: 4 sets of 10 reps, 1 minute rest
Zercher Squat: 4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up: 4 sets of 10 reps, 1 minute rest
Barbell Landmine: 4 sets of 20 reps, 1 minute rest
Dwayne Johnson – Hercules Workout
Playing the iconic Hercules requires a man that looks the part, a man who can build mass and size and bring a certain charisma to the role. Dwayne Johnson has just that. Much Like Jackman’s regime, Johnson focuses on a specific body parts each day and takes only one day off to rest. Johson also would use heavier weights than Jackman in order to gain massive size. It’s no wonder that Jackman contacted Johnson to help prepare for The Wolverine. Johnson is a natural at bulking up for an action role.
Monday: Chest
Dumbbell Bench Press: 4 sets of 10-12 reps
Flat Bench Cable Flyes: 3 sets to failure
Medium Grip Barbell Bench Press: 4 sets of 10-12 reps
Incline Dumbbell Press: 5 sets of 10-12 reps
Low Cable Crossover: 4 sets of 10-12 reps
Medium Grip Barbell Incline Bench Press: 3 sets of 10-12 reps
Tuesday: Legs
Leg Press: 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells): 4 sets of 25 reps
Leg Extensions: 3 sets of 20 reps
Seated Leg Curl: 3 sets of 20 reps
Smith Machine Calf Raise: 3 sets to failure
Thigh Abductor: 3 sets of 15 reps
Barbell Lunge (on the smith machine): 3 sets of 20 reps
Wednesday: Abs And Arms
Barbell Curl: 4 sets of 10-12 reps
Hammer Curls: 4 sets of 10-12 reps
Spider Curl: 4 sets to failure
Triceps Pushdown: 3 sets of 10 reps
Triceps Version Dips: 3 sets to failure
Hanging Leg Raise: 4 sets of 20 reps
Rope Crunch: 4 sets of 20 reps
Russian Twist: 4 sets of 20 reps
Thursday: Back
Wide-Grip Lat Pulldown: 4 sets of 10-15 reps
Barbell Deadlift: 4 sets of 10-15 reps
Barbell Shrug: 4 sets of 15 reps
Pull-Up (wide grip): 4 sets of 15 reps
Hyperextensions (Back Extensions): 4 sets of 15 reps
One-Arm Dumbbell Row: 4 sets of 15 reps
Inverted Row: 3 sets to failure
Friday: Shoulders
Dumbbell Shoulder Press: 4 sets of 12 reps
Front Dumbbell Raise: 4 sets of 12 reps
Side Lateral Dumbell Raise: 4 sets of 12 reps
Standing Military Press: 4 sets of 12 reps
Reverse Flyes: 3 sets of 10-15 reps
Saturday: Legs
Leg Press 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells): 4 sets of 25 reps
Leg Extensions: 3 sets of 20 reps
Seated Leg Curl: 3 sets of 20 reps
Smith Machine Calf Raise: 3 sets to failure
Thigh Abductor: 3 sets of 15 reps
Barbell Lunge (on the smith machine): 3 sets of 20 reps
Mark Ruffalo – Hulk Workout
Ruffalo’s arduous workout consisted of putting on a green suit and allowing CGI to work it’s magic. Obviously the most difficult regime of the five because lets face it, who wants to dress up in green spandex. This workout is ideal for people who want a quick solution to putting on tons of mass. It’s faster than any drug, faster than any workout, faster than anything really. Just make sure to always have an extra pair of pants on you.
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That about does it for our celebrity workout breakdown. Interested in any of these routines? Think we missed any essential buff celebs? Let us know in the comments below or follow us on Facebook and Twitter and sound off.
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Cover Photo courtesy of USA Today.
