Scott Adkins' excellent physical shape and his diet

Scott Atkins has a dream body, as can be seen in movies like 'X Men Origins: Wolverine & Boyka' and for his MMA fighting skills. He learned judo, karate, kickboxing, jujutsu, ninjutsu, Muay Thai and Krav Maga.

The workout routine

Monday: Triceps and Chest

Within this routine, Adkins performs 8 exercises, but for a total 3 sets and 12 reps.

1. Bench Press (3 sets, 8-12 reps)

2. Chest Dips (3 sets, 15 reps)

3. Incline Bench Press (3 sets, 8-12 reps)

4. Overhead Tricep Extension (3 sets, 8-12 reps)

5. Chest Flys (3 sets, 8-12 reps)

6. Tricep Cable Pushdown (3 sets, 8-12 reps)

7. Push Ups (3 sets, 25 reps)

8. Cable or Dumbbell Kick Backs (3 sets, 8-12 reps)

Tuesday: MMA or Cardio

On Tuesday, Adkins targets MMA or cardio. There are 4 different exercises within Adkins MMA/cardio routine.

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Wednesday: Biceps and Back

On Wednesday, Scott performs a biceps and back routine, focusing major 8 exercises. Every set is around 12 reps.

1. Deadlift (3 sets, 8-12 reps)

2. Dumbbell Bicep Curl (3 sets, 8-12 reps)

3. Cable Row (3 sets, 8-12 reps)

4. Preacher Curl (3 sets, 8-12 reps)

5. Wide-Grip Pull-Ups (3 sets, 8-12 reps)

6. Hammer Curl (3 sets, 8-12 reps)

7. Lateral Pulldowns (3 sets, 8-12 reps)

8. Barbell Bent-Over Row (3 sets, 8-12 reps)

Thursday: MMA or Cardio

On Thursday, he hits his back routine for 4 exercises. 

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Friday: Shoulders and Legs

On Friday, Randy hits a shoulders and legs workout routine by doing 8 different exercises with 8-12 reps.

1. Back Squats (3 sets, 8-12 reps)

2. Military Press (3 sets, 8-12 reps)

3. Leg Press (3 sets, 8-12 reps)

4. Arnold Press (3 sets, 8-12 reps)

5. Hamstring Curl (3 sets, 8-12 reps)

6. Shoulder Dumbbell Front Raise (3 sets, 8-12 reps)

7. Calf Raise (3 sets, 8-12 reps)

8. Dumbbell or Barbell Shrugs (3 sets, 8-12 reps)

Saturday: MMA or Cardio Optional

On Saturday, Scott performs an MMA or cardio routine, focusing major 4 exercises.

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Sunday: Rest 

The diet

Scott Adkins cuts out carbs from the rest of his meals after lunch to minimize fat and facilitate weight-loss. To gain muscle, he aims for having about 0.7-1 g of protein per one pound of bodyweight.

Meal 1:

Whole Grain Toast

Oatmeal

Fruit

Protein Shake

Meal 2:

Fish

Egg

Rice

Meal 3:

Nuts

Green Salad

Chicken Breast

Sweet Potatoes

Meal 4:

Green Veggies

Fruit

Protein Shake

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