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The workout to get built like Matt Bomer

Get the kind of body that people would pay to see with this demanding upper-body workout program.

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The workout to get built like Matt Bomer
The workout to get built like Matt Bomer

You know Matt Bomer from his role on FX’s American Horror Story: Hotel, but we’ll guarantee that your significant other discovered him first in 2012’s Magic Mike (and came back for seconds in the equally steamy sequel, Magic Mike XXL). And though wearing a thong might not be your goal, you probably wouldn’t mind getting that physique, either. So we got a sampling of the routine that Bomer used to beef up his chest and arms for those roles, courtesy of his trainer, Ryan Farhoudi.

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How it works

“The point of emphasis is time under tension,” a method of training in which the reps are performed at a controlled speed, says Farhoudi. The longer your muscles are exposed to a challenging load, the better they receive the message to adapt to the work by growing. The training itself is nothing out of the ordi­nary—back-to-back sets of bodybuilding exercises that work the target muscles—but the “magic,” so to speak, lies in the rep speed.

“I say slow down [to clients] more than anything else,” says Farhoudi. “Go into the burn and you’ll grow.”

Directions

Perform the exercises marked “A,” “B,” and “C” in sequence: You’ll do one set of each, and rest only after C. The remaining exercises are done as straight sets.

Important training note: For exercises 1A through 2C, take four seconds to lower the weight and four to raise it up. On exercise 3, take three seconds on each phase of the rep.

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Routine

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The workout to get built like Matt Bomer

Lean out, build muscle

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Bench Press

Equipment
Barbell
Sets
5
Reps
10
Rest
0 sec.
Exercise 2 of 11

Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
10
Rest
0 sec.
Exercise 3 of 11

Pushup

Equipment
Sets
5
Reps
10
Rest
60 sec.
How to
Exercise 4 of 11

Incline Dumbbell Press

Equipment
Dumbbells
Sets
5
Reps
10
Rest
0 sec.
Exercise 5 of 11

Dumbbell Flye

Equipment
Bench
Sets
5
Reps
10
Rest
0 sec.
Exercise 6 of 11

Decline Dumbbell Bench Press

Equipment
Bench
Sets
5
Reps
10
Rest
60 sec.
Exercise 7 of 11

Incline Bench Press

Equipment
Barbell
Sets
4
Reps
5
Rest
90 sec.
Exercise 8 of 11

Close-Grip Bench Press

Equipment
Bench
Sets
4
Reps
12
Rest
60 sec.
Exercise 9 of 11

Triceps Pushdown

Equipment
Elastic Band
Sets
4
Reps
10
Rest
60 sec.
Exercise 10 of 11

Bench Dip

Equipment
Bench
Sets
3
Reps
25
Rest
60 sec.
Exercise 11 of 11

Skull Crusher on BOSU

Equipment
EZ-Bar
Sets
3
Reps
12
Rest
60 sec.
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