Jesse James West is a rising star in the online fitness community, and despite being remarkably young, he’s already charging clients a pretty penny for his workouts…
Let’s review the plan he posted on YouTube a while ago to see if it’s any good.
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Bradley Martyn is undoubtedly one of the most famous fitness influencers on earth, with more than 4 million followers on Instagram. We’ll also freely admit that he has an extremely impressive physique.
So let’s look at his training and diet.
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If you’re a fan of It’s Always Sunny in Philadelphia and loosely followed the body transformation of “Mac” from the show…
Then this thought probably crossed your mind at some point, “How the hell did Rob Mcelhenney go from skinny to fat, to ripped, and back to normal?”
We watched Rob make these transitions, but when he became ripped and put many of us to shame, we just had to investigate.
We’ll be reviewing the workout routine and diet Rob used to get ripped, so keep reading to learn how this celebrity trained for his role.
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There’s no shortage of influencers and moguls in the fitness industry, all fighting to earn followers, sell (sometimes questionable) products, and recruit personal training clients.
But Jeff Seid is an anomaly of sorts.
The youngest-ever IFBB professional bodybuilder revealed one of his all-time favorite aesthetic workout splits, coupled with his carb-cycling cutting plan and supplement list.
The question is: will the Instagram star’s program leave you with a ripped physique?
Let’s find out!
[Read more…] about Jeff Seid’s Aesthetic Workout Split and Diet
Affectionately dubbed the “Godfather of MMA,” Bruce Lee was a 60s and 70s-era martial arts pioneer who put the phrase “kung fu craze” in the Hollywood spotlight.
But aside from his starring role in the 1972 flick The Way of the Dragon, where his fight scene with Chuck Norris still collects online views, Lee was a physical anomaly well ahead of his time.
His lean yet “jacked” physique, <8% body fat, cut six-pack, ultra-wide lats, and superhuman strength continues to motivate bodybuilders worldwide — even half a century after his passing.
Now, it’s your turn to become Bruce Lee 2.0.
Here’s the mystery we’ve all been desperate to uncover: The Bruce Lee Muscle-Training Routine & Diet Plan crafted by none other than the legend himself.
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Always remember the first rule of Fight Club: Talk about Brad Pitt’s physique in Fight Club.
What, that’s not the first rule? Okay, well, maybe it isn’t, but it should be.
Over the years, Brad Pitt has put his body through a number of impressive changes to accommodate the roles he was playing, but perhaps none are more impressive than the shredded physique he displayed as Tyler Durden in Fight Club.
Achieving such a look is no small feat and requires an incredible amount of hard work and dedication to pull off.
Well, if you’ve always wanted to achieve such a look, let me show you exactly what it took to accomplish, as I dissect both the workout program and diet plan he used to put together that famous figure.
[Read more…] about Brad Pitt’s Fight Club Workout & Diet Plan (Explained)
When the blockbuster hit Black Panther hit theaters in 2018, it quickly became a global phenomenon.
Wakanda was the kingdom of our imaginations.
And King T’Challa—played by the legendary Chadwick Boseman—was the epic, futuristic, and dependable superhero we didn’t even know we needed.
Beyond the captivating storyline, something else stood out:
Chadwick Boseman’s insane physique as the Black Panther.
Follow along as we review how the legend pulled off this lean look through diet and exercise and how you can make the transition too!
[Read more…] about Chadwick Boseman’s “Black Panther” Workout and Diet Plan
It took Hugh Jackman years to perfect the look of Wolverine. He was definitely in good shape when he started playing the role in the Marvel X-Men franchise, but he has gotten seriously ripped for the most recent films. So how did the Aussie actor do it?
Make sure you read this blog post to the very end because you’re about to discover:
Jackman says that Wolverine didn’t have the look he wanted in the first three X-men movies. But, in the most recent ones like Days of Future Past and Apocalypse, he finally got the look he had envisioned – animalistic and savage, with his veins popping out.
I wanted audiences to say, ‘OK, this guy could quite easily rip someone’s head off.’ That was always the goal,
he explained.
To get the body he wanted for the role, the 50-year-old actor took a painstakingly measured approach to his diet and workout routine to get maximum results. Every rep, set, or piece of chicken had a purpose. And, when Jackman finally became the Wolverine he had dreamed about, it was a triumph in sports science.
He had about six months to reach his goals, so Jackman spent hours in the gym tackling an intense wolverine workout, kept his eating clean, and increased his protein and calorie intake to professional athlete levels.
Jackman did all of this with the help of London-based trainer David Kingsbury, who based Jackman’s regular workout sessions around progressive overloading.
Hugh says that his diet took precedent when becoming Wolverine because that is what would ultimately determine how he looked. He broke his results down to being 70% from diet and 30% from his training.
He was on a very strict carb cycling, calorie cycling, and intermittent fasting regiment that included about 4,000 to 4,500 calories a day. However, he did have lean days where he would drop down to about 3,500 calories.
He ate six meals each day, all consisting of protein, and, his intermittent fasting was on a 16/8 schedule. This meant that Jackman would fast for 16 hours and then have an 8-hour eating window. He would always start his eating window immediately after his morning workout session.
To determine his calorie consumption for the day, Jackman looked at the day’s training. On heavy weight days, he had a high carb day. By contrast, on light days and rest days, he went low carb or had a green, leafy veggie day.
Also, when he had a heavy weight/high carb day, he would always follow it up with a heavy weight/high carb half-day, until 4 p.m.
| Day | Set | Carbs | Timing | Notes |
|---|---|---|---|---|
| Monday | A1 | High | All Day | 4.500 calories |
| Tuesday | A2 | High | Half-Day | |
| Wednesday | B1 | Medium | Only first meal | |
| Thursday | A1 | High | All Day | 4.500 calories |
| Friday | A1 | High | All Day | 4.500 calories |
| Saturday | B2 | High | Half-Day | |
| Sunday | B2 | Low | Rest | green veggies only carbs |
Jackman’s carb cycling approach was designed to increase his fat burning and muscle gains, give his body adequate energy, and to stimulate an insulin response to get nutrients to his muscles.
So, for the Wolverine Diet (6 meals a day):
Just as intense as his diet, Jackman’s wolverine workout routine lasted about three hours each day, including 45 minutes of low-intensity cardio and weight training first thing in the morning. In the afternoons, he had a high-intensity cardio session.
At least he wasn’t doing weird stuff like EMS or wearing an altitude mask like in Tom Holland’s Spiderman workout.
I’m not a huge fan of working out more than an hour each day (you shouldn’t be either). That’s why there’s a more efficient way to build muscle with a superhero workout plan like this instead.
During his morning weight training, he would start with one of four core exercises:
On those core four, he went for strength during the first three weeks by doing heavy weight and low reps. Each week, he would increase the weight (progressive overload), but stick to around 3 to 6 reps.
This rep range differs from Brad Pitt’s training for Fight Club since almost every exercise lasted for at least 15 reps.
By week four, he would drop the weight and increase the reps. This is considered a deload week and it’s commonly used in different forms of workout periodization like in Hugh Jackman’s case.
For example, this is what his weight percentages looks like from week to week:
Week 1
Week 2
Week 3
Week 4
In case you didn’t know, 1RM means one rep max and all of Jackman’s weight percentages were calculated against this value. Of course, you’ll need to use a calculator or have a general idea of your own one rep max to follow this kind of periodization.
Be aware that these workouts are really overkill for developing a body like Hugh. In fact, this warrior shredding program we found does a great job of leaning you WAY down while only spending an hour each time you’re in the gym.
Everything changed week to week with Jackman’s workouts, but here’s the breakdown of his very first week which includes 5 distinct workouts.
In superset A, rest 15 seconds between each exercise and a full minute between each round (3 rounds total). Superset B was more of a circuit and is completed for 4 toal rounds with one minute rest between each round.
The superset was completed for 4 rounds with 60 seconds rest between each round.
The superset was completed for 4 rounds with 60 seconds rest between each round.
The superset was completed for 4 rounds with 60 seconds rest between each round.
Let’s be honest, to get ripped like Wolverine, you basically have to become a crazy person. If you want to take on the same approach as this wolverine workout, that means a constant cycle of calorie and carb intake, plus custom workouts based on your diet.
If looking like Wolverine is your goal, you have to remember three important things:
Like Jackman already mentioned earlier, his incredible physique was due to a 70% focus on eating a good diet. Additionally, you can eat the cleanest diet on earth, but if you’re not hitting your daily energy requirements (ie., calories) then you’re not going to reach your goals. You’re either going to lose your hard-earned muscle, or gain unwanted body fat.
For this reason, make sure you dial in your daily calorie targets and do your best to stick with it every single day.
There’s no skipping leg day and you can’t just train your arms. If you want to have a well-rounded and shredded body like the Wolverine or Bruce Lee, then you have to have well-rounded wolverine workout schedule too.
This means including plenty of compound lifts like squats, deadlifts, bench press, overhead press, and weighted pull-ups. Focusing on these exercises will ensure that you build muscle in all the major muscle groups so you don’t create any visual muscle imbalances.
Hugh said it perfectly when he admitted that his physique isn’t about looking for shortcuts – it’s about making training and nutrition a top priority.
Above all, know why you’re doing it. If you train too hard and too often, you’ll burn out. You need to get to the point where you want to train, where you’re rested enough to really smash it in the gym – which is hard when you’re actually in the filming process. You have to work smartly.
No matter if you are an actor playing a superhero, or a regular guy working a regular job, it’s tough to hit the gym for hours every day and stay insanely focused on your calories and macros.
And here’s something else you’ll notice…
There’s actually a very repeatable system to making a dramatic superhero transformation (and it’s simpler than you think).
If you’d like to learn more, I reveal everything about this course in my Kinobody Greek God Program Review.
When Ben Affleck landed the role of Batman, he knew he would need to get bigger. So, to transform into a superhero, he got ripped with muscle building workouts designed to add more mass.
Keep reading to the very end because you’re about to learn how you can make your very own Batman transformation and get a powerful and muscular body that draws attention.
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When Chris Evans signed on to play Captain America, he knew it would change his life. Not only did the role make him a global superstar, but it also required him to change the way he lived – specifically his daily diet and training.
With the Avengers still on the rise in the box office, let’s break down the Chris Evans Captain America workout routine.
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