Inside Tom Rhys Harries ‘Clayface’ Workout
Tom Rhys Harries is taking his superhero transformation to another level. The 34-year-old actor reportedly dropped to an incredible six percent body fat for his role in DC’s Clayface, released nationwide on October 23rd, achieving a shredded physique despite recovering from a torn ACL.
According to Men’s Health Australia, Rhys Harries had just three months to prepare for filming when he began working with personal trainer and sports injury specialist Dan Avasilcai. Making matters more difficult, the actor had recently torn the ACL in his right knee, leaving him with significant muscle loss in the injured leg.
Rather than allowing the injury to derail his transformation, Rhys Harries followed a carefully structured training program designed to rebuild strength while developing the muscular physique needed for his Hollywood debut as a DC villain.
Tom Rhys Harries’ ‘Clayface’ Workout: Rebuilding Muscle After a Torn ACL
Avasilcai faced the challenge of helping Rhys Harries build muscle without aggravating his knee injury. During their initial assessment, the trainer noticed significant muscle atrophy in the actor’s right leg.
“The muscle atrophy was already highly visible in my initial assessment,” Avasilcai told GQ.
The solution was to prioritize controlled movements using isolation machines. These exercises allowed the actor to target individual muscles while limiting unnecessary stress on his recovering knee.
“Being in the gym allowed us to control every variable,” Avasilcai explained.
Tom Rhys Harries’ ACL Rehabilitation Exercises:
- Seated Single-Leg Extensions: Targeted the quadriceps to help rebuild muscle lost following the injury.
- Seated Single-Leg Hamstring Curls: Strengthened the hamstrings while allowing controlled movement.
- Single-Leg Presses: Helped restore leg strength through a carefully controlled range of motion.
- Hip Abductors: Strengthened the muscles surrounding the hips to improve lower-body stability.
- Static Wall-Sits: Built muscular endurance through an isometric movement without repetitive knee bending.
These exercises became staples of his gym sessions during rehabilitation.
As his strength improved, Rhys Harries gradually progressed to more demanding compound movements, including squats and lunges. He also continued training his upper body throughout the process, allowing him to build muscle while recovering from his injury.
The approach helped him develop an impressive physique without abandoning the rehabilitation work necessary to protect his knee.
The High-Protein Diet That Helped Rhys Harries Reach 6% Body Fat
While resistance training played a major role in his transformation, nutrition was equally important.
Reaching a reported six percent body fat requires exceptionally low levels of body fat, something that cannot be accomplished through weight training alone.
Rhys Harries followed a structured eating plan emphasizing lean protein sources, vegetables, and controlled carbohydrate intake.
According to GQ’s interview with Avasilcai, a typical day of eating included:
Tom Rhys Harries’ Daily Diet:
- 7:30 a.m. Breakfast: Two eggs and 75 grams of salmon
- Mid-Morning Snack: Protein bar
- Lunch: Chicken salad
- Mid-Afternoon Meal: Chicken, vegetables, and rice
- Snack: Protein shake
- 8 p.m. Dinner: Steak and vegetables
The meal plan provided protein throughout the day to support muscle retention and recovery while helping the actor achieve a leaner appearance.
Interestingly, DC reportedly expressed concerns about Rhys Harries becoming too lean.
The studio wanted to ensure that his transformation would not interfere with the bulky prosthetics required for his portrayal of Clayface, a villain famous for his ability to manipulate his body into different shapes.
An Unusual Superhero Transformation
Unlike characters such as Superman or Batman, Clayface is not traditionally associated with a muscular, shredded physique. The character is known for his shapeshifting abilities and clay-like appearance.
That makes Rhys Harries’ transformation particularly interesting. Despite portraying a character whose appearance can change dramatically, the actor committed to an intensive physical preparation program.
His reported six percent body fat is an extremely lean level generally associated with competitive bodybuilding rather than everyday fitness. Maintaining such low body fat for extended periods can carry health risks and is not necessary for most fitness goals.
Perhaps the most impressive part of Rhys Harries’ transformation is that he accomplished it while managing a significant knee injury.
With a combination of rehabilitation exercises, progressive resistance training, and disciplined nutrition, the actor demonstrated how a structured training program can help rebuild strength while improving overall body composition.
For Rhys Harries, the result was a dramatic Hollywood transformation ahead of one of the biggest roles of his career.
Featured image embed via Instagram @dan_avasilcai
