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.

You may also be interested in:

Can you get ripped using calisthenics/body-weight training 
How to lose stomach fat and get ripped 6 pack abs

An Update About the Past 4 Weeks on The Arnold Schwarzenegger Type Split

22:34 Eugene Madondo 0 Comments

Four weeks ago I posted a video about my new workout split, today I update you on what I have been up to during those four weeks. This update is meant to share what I struggled with and how I dealt with those struggles. Also this update is the share the progress video I made yesterday which I have already shared on google plus, which some of you guys and girls would have already seen if you are in my circles or if you are subscribed to my YouTube channel. If you have not seen the video yet, check it out below and please give it a thumbs up if you liked it.


Abs in the video did not look their best because I was feeling bloated but the rest of the body was fine so I figured why not post the video.


4 Week Progress:



I have not weighed myself to see if I have gained or lost size because that is not my concern for the time being. My only concern is the way I look, I have been improving my weak points and shall continue to do so in my efforts to build a lean aesthetic physique. I want to eventually develop my shoulders and upper back so that they create an appearance like that of the great bodybuilders in the 60's and 70's ( a v-taper as some would call it).

Leg Development

I am not one of those guys who wants a well built upper body and an under developed lower body, but I am also not one of those guys who wants  massive tree trunks for legs, so big that I have a hard time finding suitable pants, I want legs that are proportional to the rest of my body. For the first time, I show my legs in this video, they are not anything to talk about but Training them twice weekly has improved them quite a bit. I have those naturally thickish legs in comparison to the rest of my body so I did not really want to add size to them at this stage of my development but rather to add the cuts to them.

4 week progress on Arnold's workout split
Video still from the video above of my Progress on Arnold split


Keeping up with the workout

I have been really consistent when it comes to making sure I do not miss any workouts over the past  four weeks. There were days where I felt so tired and did not think I would lift but I lifted anyways and I never regretted it, the workouts seemed to bring me back to life. Some days I would put in an extra set or two or add more weight than usual because I just felt great or super strong that day and on days when I felt weak and de-energized I just lifted lighter but did more reps to make up for it, what-ever I did I made sure I put in some effort and never missed a workout. Also I played around with the workout a bit since I did each body part about twice a week, sometimes I would replace a certain exercise like for example on chest day instead of doing dumbbell pull-overs I would do dumbbell flys instead or on arm/shoulder day instead of doing 21's I would do concentration curls or standing barbell curls and on back/chest day again I would add 3 sets of dumbbell rows to the workout (on those occasions I mentioned above when I was all energized and felt strong).

Thank you for watching my progress video and following my fitness journey, make sure to check in again in a few weeks time to see what tweaks I have made and how much progress I have made. We can all do this, put your mind to it and you shall conquer.

How Long Does It take to See Results of Training

12:00 Eugene Madondo 0 Comments

how long does it take to see results from training
How Long To See Results of Training
source: numbqueen.tumblr.com

I have been seeing motivational pictures like the one above about how long it takes to see results of training on social networks for while now. They are really popular especially on twitter and Tumblr. I just want to share a few words on the subject of results. We all train for different reasons, so we would all be looking to get different results. One person may want to lose weight, another to gain muscle whereas another person may seek to improve athletic ability for a particular sport they play.

What kind of results do you want?

Losing weight

If your aim is to lose weight then you will start to see results pretty early on if you are over weight, you will find you will lose a lot of weight in the first few weeks. However this weight you lose at first is mainly water weight and losing weight will get harder after you lose the water weight, but if you are consistent with both diet and training you will continue to see results. At some points you will have weeks where you lose no weight, do not let such disappointments deter you from your goal, use such failures as motivation to push forward.

Gaining muscle

If you aim to gain muscle then it will not be as soon that you start seeing results, patience is key when it comes to building muscle, it will take a few weeks before some people start to see improvements and longer for others. Muscle building is a patience and dedication game, a lot of Johnny Bravo wannabe’s flood the gym every year in January only to give up when they fail to gain muscle from a few workouts. You will start to notice strength gains before you notice physique changes every week as you get stronger and workouts or weights that you used to struggle with start to get easier to do or lift. Strength gain in its self is a form of results if that is what you are aiming for.

Also when it comes to muscle gain most people will experience the most muscle gain when they first start out, this is often referred to as “beginner’s gains”, and you will find that if you are consistent you will get the greatest growth in your first year of lifting then things will slow down from then on-wards  You experience the most growth in your first year because your body has never had to deal with such force before, and in order to adapt your lifting of weight will break down muscle and the muscle will grow back bigger and stronger than it was before. This does not last forever though as your body is always adapting it will get harder to stimulate muscle growth so you have to find new ways of pushing it to the limit, many people do this by changing their rep ranges, change their entire workout every once in a while (use different lifting styles) , increasing weight lifted etc. The point is to not give up and keep pushing yourself to grow those muscles. Giving up is no option.

Improving sports performance

To see results for sports performance the best way to go at it is training, the more you train the better you will get, the results you get will be proportional to the work you put in. If you want to be able to run a 70km marathon and you cannot even run 10km comfortably yet, you need to start small every week increasing your distances by 2km everyday for example then at the end of the week you will have improved your distance by 14km, imagine you write this down on a chart somewhere during the run up to your big marathon, adding 2km per day until you can feel confident that you can run a big marathon (not that anyone can really say they can run over 70km’s comfortably).

Results do not always come as fast as we want them to but with consistent work they come, getting into top shape is the hard part once you are there it’s easier to maintain. I am telling you that you can do it. Stop doubting yourself, lose that giving up mentality, a loser is a person who gives up not a person who pushes till the end, that’s a fighter. You must choose to be a fighter...let’s do this fitfam!

I'm Getting Lean Without Doing Cardio - Progress Pics

03:30 Eugene Madondo 0 Comments

So its been a few weeks of me doing my Arnold type split, I will make a video showing my progress in 8 days time, I feel that videos show more detail than pictures or at least that is what I have noticed with my previous Pictures v Videos. I have not been doing cardio, I feel my new workout is burning enough calories to burn fat. That is what fat loss is about burning calories, others need to do cardio especially if they are endomorphs but I am an ecto-mesomorph and lose weight pretty easily doing cardio will just get me back to the super skinny guy I once was. Check this post about metabolism if you want to figure out what body type you are and how it affects weight gain and fat loss.

I wanted to share a couple of pics I took a few days ago just to show how skinny (oh I meant lean) I have gotten from just decreasing calories and working out hard every week. I took these pics a few days ago but they still count...haha.

6 pack abs, lean without cardio
I woke up saw that my abs were looking good and tried to take a photo, unfortunately the lighting is not very good and I could not find someone to take a picture of me from the direction where the light was coming from. So in this picture you can basically see that I am skinny now, abs are there but not really visible in this pic. Video will rectify this.

losing weight with no cardio
Actually this is the first pic I took, then I went looking to see if I could get a better picture elsewhere.  I like how  it looks like my shoulders are getting wider or at least appear wider, supported by the chest and lats then curving down to my narrow 30 inch waist.
*side note: cardio has many benefits other than just fat loss, in this post I am just saying if losing fat is your goal, it does not necessarily mean you need to do cardio. You may just need to do a little cardio but not a whole lot like cardio everyday or after every workout, that is for extreme cases like elite athletes, fitness models who are lean and want to stay super cut, endomorphs who want to get ripped and over weight people who are usually endomorphs or mesomorphs who aren't active. Ectomorphs who are inactive that I know are usually skinny fat if they are out of shape. Ectomorphs like fitness model Marc Fitt or Josef Rakich do not do cardio and are super ripped because their body already does a good job burning calories and they train intensely.

Okay that is all, be sure to come back around 8 days from now to see the video that will mark my 4th Week on the Arnold type split.

The Most Aesthetic, Built, Ripped Young Bodybuilders and Fitness Models

01:00 Eugene Madondo 0 Comments


Today I would like to share the top young fitness guys who inspire and motivate me, who are around the same age as me. They prove that it is possible to build a good physique even at a young age. I hope they motivate you too, no matter what age you are. If you did not know some of these guys, I am glad you finally know them. So without blabbing on for any longer here are the top 5 most aesthetic young fitness models and bodybuilders. Please share this post if you agree with me, so more people can see this post and be motivated to go join a gym or just workout.


Jeff Seid

Age: 18
Height: 6’0”
Weight: 190lbs
Home country: America

aesthetic 18 year old bodybuilder jeff seid
Aesthetic 18 year old fitness model jeff seid

aesthetic 18 year old bodybuilder jeff seid
Aesthetic 18 year old fitness model jeff seid

Saulius Genutis

Age: 21
Height: 6’1”
Weight: 187lbs contest 220lbs offseason
Home country: Iceland

saulius genutis aesthetic young bodybuilder
Aesthetic young bodybuilder Saulius Genutis

Saulius genutis young aesthetic bodybuilder
Saulius Genutis Young aesthetic bodybuilder


Kirill Chayka

Age: 21
Height: 6’0”
Weight: 206lbs
Home Country: Family moved from Ukraine to America when he was younger.

Kirill Chayka young aesthetic bodybuilder
Kirill Chayka young aesthetic bodybuilder



Marc Fitt

Age: 22
Height: 5’10”
Weight: 170lbs
Home country: Canada

aesthetic fitness model marc fitt
Aesthetic fitness model Marc Fitt

Marc Fitt aesthetic fitness model
Marc Fitt Aesthetic Fitness Model


Naso Athanasopoulos

Age: 23
Height: 6’1
Weight: 205lbs
Home country: Australia

Naso aesthetic spartan bodybuilder
Naso aesthetic spartan blood bodybuilder

naso aesthetic bodybuilder
Naso Aesthetic bodybuilder 

Why I Hate Losing Weight – From a Skinny Guy’s Point of View

16:14 Eugene Madondo 0 Comments


Ever since I started working out my goal has been to gain weight, but to gain muscle in particular. What this meant was that I was on a constant bulk if you can call it that. I was skinny especially during and after puberty when I had my growth spurt, I went from being a short stocky kid to this skinny kid with long limbs. Now you have to realize that I was not skinny for lack of eating, I ate a whole lot more than any member of my family, I often had two meals during super or I would eat again at night time when everyone was asleep. I used to eat about 4-6 times a day even when I was skinny but I did not gain any weight. My mother would often have to buy two loaves of bread because I was hungry all the time and I could eat a whole loaf by myself. I was relatively active because I used to ride my bike at least 3km a day and I played soccer with my friends on most days. I also used to do bodyweight exercises to get stronger and to try and gain a little muscle.

Why I hate losing weight
Why I hate losing weight
These two pics are about a year apart, even though I look and feel bigger  on the left I am  around the same weight (a little bigger) on the right.

Joining Gym to get bigger not smaller


When I joined the gym in 2011 I wanted to get bigger, not to lose weight, if I lost weight all that would be left would be my skeleton. Even though I wanted to gain weight for non-bodybuilding reasons, there was always a part of me that always wanted to be bigger. I never liked being skinny, but I often ignored it during my high school days because most of the guys there were either skinny like me or worse off or they were just fat. There were a few guys who went to the gym but it was not a common thing at my high school I probably knew only 2 built guys and the rest were just their friends who went to the gym but still had normal bodies probably because of bad diets, poor training technique and inconsistent training.

Lifting weights was the boost I needed


When I started lifting weights at university I started gaining weight almost effortlessly. It was as if my body had been waiting for me to start lifting since puberty. I enjoyed gaining weight, it seemed to be more muscle than fat throughout the whole process even though I know there was also some fat gain but I did not care because I was no longer that skinny kid. I loved the gains, I liked feeling bigger, I never wanted to be skinny ever again, and I wanted to be a beast. I had always had visible abs throughout the whole transformation, even when it seemed and felt as though I was getting fat on other days. I would take a pic and my abs would not be very visible but you could tell they were there, then the very next day I would wake up and they would be clearly visible. I could not explain this, but maybe it was because of the amount of simple carbs I was eating which caused a lot of water retentionand a bloated feeling. I continued to bulk and gain mass, the more often I trained the better the results.

Deciding to cut to lose weight (fat)


I always wanted to have that lean muscular look the whole year round, so I figured I would eat and gym my way into a beast  but I realised that when I went past 80kg(176lbs), I still did not have the look I was looking for. I compared myself to other guys who are around my height with my gaol physique and they somehow looked bigger even though I weighed more. I decided I needed to cut to see the body I have now when ripped, this would mean I lose some weight but it would give me a clear idea of where I need to improve to get my goal physique. Once I reach this lean and super ripped level, I will then slow bulk my way up cleaner than I did before.

The part I hate about losing Weight


Although losing some weight was necessary after evaluating my goals and current physique, I did not like the idea of cutting, I was on a mission to gain weight not lose it and now I am cutting. I hate the very idea of losing weight. Being a guy who has always been skinny, I feel tiny whenever I take a pic and I am leaner than the previous progress pic. I am looking at the bigger picture, the end of the tunnel right now so that is what I tell myself whenever I am feeling tiny. I want to get shredded right now and build and incredible core then build on that.

Thank you for reading this far, please subscribe to the blog via email to follow my progress and get the latest updates, and do share this on your favourite social network if you liked what you’ve read. Again thanks for visiting my blog, have a great day FitFam.

YouTube Intro Video - how and why I started working out

17:55 Eugene Madondo 0 Comments

I am starting to familiarize myself with vlogging on YouTube as I feel its a good way to reach a new crowd. So I have been trying to make videos to post on a regular basis. My problem has been that I have not been able to be myself in front of a camera but the more videos I make, I feel I will eventually be comfortable enough in front of the camera to show my full personality. This video is basically a recollection of the events that led to me lifting weights for the first time back in 2011, just so people who have not read this blog and are seeing my content for the first time know where I am coming from.



I already posted the week 1 progress video of me while I am doing the arnold type split, I will post another one in a few weeks time, and I am planning on shooting some workout vids in the next few weeks/months, mainly home workout vids for now, will consider doing other vids at a later stage when it is possible.

Thanks for visiting my blog, have a great day!