5 of the Most Ripped, Buff, Jacked Muscular Celebrities and their Workouts

09:46 Eugene Madondo 0 Comments

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.

Dwayne “The Rock” Johnson

Dwayne the rock Johnson workout
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 pain and gain
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 workout
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


Laziest way to burn fat and keep your muscle


Henry Cavill
henry cavill immortals workout
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 cavills immortals workout
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 workout
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 immortals workout
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 workout
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 arrow workout
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.

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.

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