Looking shredded while performing like an athlete onscreen takes a blend of qualities everyone wants to possess. You want to be lean, muscular, and agile. With that in mind, we added the following elements to the program
Explosiveness
Everything from chase scenes to beating up bad guys depends on fast-twitch muscle fibers. Plyometrics and med ball throws performed early in each session increase athleticism and power output.
Muscle Size
No other training method can help you build action hero muscle like traditional bodybuilding; you’ll focus mostly on supersetting in the 5- to 12-rep range to increase strength and size.
Durability
A true action hero needs to go for days on end, so the exercise of choice here will be loaded carries (aka farmer’s walks) to help your body take a beating and keep going strong.
Conditioning
Not only does an action hero have to have big muscles, but they also need to be shredded. A good dose of high-intensity conditioning to finish each training session will strip unwanted body fat without sacrificing muscle. And while muscles need time to recover and grow, for the next six weeks you’ll need to a minimum of two additional weekly cardio sessions in addition to four days of weight training.
NOTE: For each workout, perform a general warmup with foam rolling and mobility work. Perform warm-up sets as needed in supersets.
Can be substituted for dumbbell swing. Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.
Can be substituted for dumbbell swing. Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.
