5 of the Most Ripped, Buff, Jacked Muscular Celebrities and their Workouts 09:46 Unknown 0 Comments

Dwayne “The Rock” Johnson





Dwayne "The Rock" Johnson Ripped to shreds

The rock is not only a movie star but he is also a professional wrestler in the world famous WWE (where was the champion the last time I checked after beating CM Punk). When he was doing only wrestling the rock was not as shredded as he is now, he had the typical wrestlers physique, the size without the cuts, his legs were thick but nothing impressive, he always had killer traps but now he has improved on all those, adding muscle and getting cut at the same time. He has been filming a lot of action movies so he had had to look incredible in all his roles, the Fast and Furious 6 being one movie, GI Joe being the other and now Pain & Gain. The Rock now looks like a serious bodybuilder with an impressive body that would be hard for normal people to achieve in a short time. For the Rock to get this shredded he was on a strict diet for 150 days without having a cheat meal. The Rock has been training for years so for him it’s a different story, here is his workout but do not expect to look like him any time soon, A body like his takes years to attain to consistent hard work and eating crazy amounts of food.





The Rock muscle gain for his new movie Pain & Gain



Dwayne “the Rock” Johnson Workout



The rock has a typical bodybuilder split in which he trains for 5 days and rests for 2 days per week.





Monday – Shoulders





Machine press – 3 sets, 21 reps

Dumbbell lateral raise/front dumbbell raises (superset) – 3 sets, 8 reps

Bent over cable reverse flys – 5 sets, (12, 10, 8, 6, 4) reps

Hammer strength shrugs – 5 sets, (12, 10, 8, 6, 4) reps

4-way neck machine – 4 sets, 12 reps





Tuesday – Back





Wide grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps

Close grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps

One arm machine row – 4 sets, 12 reps

Hyper-extension – 4 sets, (15, 15, 12, 12) reps





Wednesday – Rest Day





Thursday – Legs





Leg press – 4 sets, (25, 20, 18, 16) reps

Smith machine lunge – 4 sets, 8 reps

Leg curl – 4 sets, (12, 10, 8, 6) reps

Standing Calf raises – 4 sets, 6





Friday – Arms





Dumbbell curl – 5 sets, (12, 10, 8, 6, 4) reps

Machine curl – 6 sets, (12, 10, 8, 6) reps + 2*21’s

Cable tricep extension – 5 sets, (12, 10, 8, 6, 20) reps

Overhead cable tricep extension – 4 sets, (12, 10, 8, 20) reps

One arm reverse grip cable tricep extension – 2 sets, 15 reps





Saturday – Chest





Incline dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps

Flat dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps

Cable cross-overs ( 4 sets 12 reps) + push ups (4 sets 15 reps) [super set]





Sunday – Rest day





Mark Wahlberg

Mark Wahlberg all bulked up for his new movie Pain & Gain



It’s been years since Mark Wahlberg has looked like the Calvin Klein underwear model he was in the 90’s. Mark is back in shape and more muscular than ever for his new film with the Rock Pain & Gain. He said he was eating up to 10 times a day and drinking mass gainers to bulk up, eating when he was still full from the previous meal.





Mark’s workout split was tailored towards bulking to gain a lot of muscle, as it was almost a whole body workout with the body parts split into two days, see what I am talking about below:

Mark Wahlberg bodybuilding body



Mark Wahlberg Workout





DAY 1 legs, back and biceps

Dumbbell Lunges – 4 sets, 8-12 reps

Leg curls – 4 sets, 8-12 reps

Squats – 4 sets, 8-12 reps

Bent over rows– 4 sets, 8-12 reps

Pull ups – 4 sets, 8-12 reps

Barbell curls – 4 sets, 8-12 reps





DAY 2 chest, shoulders and triceps

Push ups – 4 sets, 8-12 reps

Bench press – 4 sets, 8-12 reps

Incline Dumbbell press – 4 sets, 8-12 reps

Tricep cable extensions – 4 sets, 8-12 reps

Skull crushers – 4 sets, 8-12 reps

Cable cross overs – 4 sets, 8-12 reps

Seated Arnold press – 4 sets, 8-12 reps





Day 3 – REPEAT DAY 1 BUT DO NOT TRAIN BACK

DAY 4 – REST

DAY 5 - REST













Henry Cavill

Henry Cavill ripped for immortals



Henry Cavill built a great body for his lead role in the movie The Immortals. He had to lose fat fast but also gain lean muscle to look like the impressive statues of greek gods. He built a body worthy of a warrior with lean chiselled functional muscle for fast movements. Henry Cavill used a training method similar to the one used on the 300 movie, because he also used the services of the same fitness expert who trained the 300 cast Mark Twight.

Henry Cavill Immortal godly physique



Henry Cavill Workout:







He apparently trained using the “tail pipe” method according to men’s health , which is a 100 rep workout consisting of the following exercises, it is meant to get you really tired and out of steam first then there is a recovery portion to this method of training. During the recovery portion takes place when you finish each exercise where you are supposed to take 8 controlled breaths in and 8 contolled breaths out without gasping before you move on to the next exercise in the circuit:

Goblet Squat – 25 reps

Kettle Bell swings – 25 reps

Squat thrusts – 25 reps

Jumping jacks – 25 reps





These exercises are to be done with a 16kg(35lbs) kettle bell or dumbbell which ever you have access to. These workouts are done at the end of your regular workout or as a circuit which serves a secondary role as some form of cardio to burn torch more calories hence you burn fat. Cavill did a lot of bodyweight training, and cardiovascular exercises as well as weapons training to prepare for his role. All this bodyweight training, cardio and circuit training got him ripped to about 6% body-fat.





Kellan Lutz

Kellan Lutz looking buff



Kellan was in great shape even before the immortals, if you have watched those sparkling vampire movies the Twilight series you will realize that he was pretty buff to begin with. He is an under wear model and actor so he always has to be in great shape because his body is probably his biggest asset. He was playing the role of a Greek god in The Immortals so he had to put in extra effort to make sure his body was worthy of playing a Greek god. He is 6’1, 195 pounds so he is a well muscle guy, to top it off he is lean just the way Hollywood and the ladies like it. Kellan Lutz has a personal trainer Rich McDonald who gives him all the workout programs to follow to get into needed shape for his various films. Rich McDonald is not a fan of isolating all of your muscles so here is the workout Rich put together for kellan to get into Greek God condition:





Kellan Lutz in Immortals



Kellan Lutz Immortals Workout:



Single arm cable row (in lunge position) – 10-15 reps per arm

Rolling medicine ball push ups – 10-20 reps

Dumbbell overhead press (in lunge position) – 10-15 alternating presses then switch legs and repeat





Leg blast circuit (super set the following 3 exercises):

Barbell full snatch

Rear-foot elevated split squat – 10-15 reps each leg

Jumping lunges – 20 reps/jumps





Running Pullups – 8-20 reps





In addition to this Kellan Lutz and Henry Cavill had to do some other workouts with the rest of the cast in preparation for the movie. The movie nutritionist and trainer Ricky Blanchard had them doing 3 days of functional training that combined crossfit, boxing, plyometrics and stunt work. He says in this interview that training is normal for him when he was in Venice “I’ll just go for a run, drop and do some push-ups, run some more, do lunges, grab the ringes, and do pull-ups.”





Stephen Amell

Stephen Amell arrow body



Stephen Amell was already in shape but got into incredible shape by gaining more lean muscle like his Hollywood brotherin to get the role of Oliver Queen who is the green arrow in the CW series Arrow. He is now super fit because he not only gained muscle but he gained functional muscle which is the usual Hollywood trend. He had to gain god lean muscle because playing a super hero you need to have a super body but it was even more important because the hero he plays is a hero without any real super powers who basically uses his body and gadgets to kick-ass.





Stephen Amell workout in Arrow



How to gain size and functional muscle like Stephen Amell:





His workout is a secret between him and his personal trainer but here are a few tips to help you towards your goal of looking like Stephen and having functional muscle and strength to go with it. You do not want to just look fit you want to be fit.









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If we have learned anything from the other Hollywood actors who have gained a lot of functional muscle, it is that you should favour workouts which train your whole body or exercises which target more than one body-part, that means avoiding Isolation exercises and going for compound exercises. Not only will this give you a balanced body, you will gain a lot of strength and size this way. Mix compound exercises with body-weight exercises to develop that functional muscle and strength it takes to leap onto buildings, or swing or what-ever super hero stuff you want to do. Whole body functional training involves doing body-weight exercises such as box jumps, pull-ups, muscle-ups, handstand push-ups and compound lifts such as bench press, squats, lunges, dead-lifts and clean and press do these exercises for about 3-4 sets for 8-12 reps. For more examples of whole body movements look at the workouts of Henry Cavill and kellan Lutz above.

These 5 male celebrities are in the best shape of their lives, they are getting those movie roles and getting in top shape for their movies roles. I guess it is easy to get inspired to workout if you are going to get paid millions to look good in front of the camera. Here are 5 of the most ripped celebrities and their workouts so you too can build muscle like a Hollywood star.