Category Archives: Body Building

Welcome to the bodybuilding section. Here, you’ll find detailed workout guides for
both muscle groups and isolated muscles, proven strength training guides that will
help you increase your maximum lifts, and helpful training advice to help you get
more from your training sessions.

You’ll also find detailed diet advice to help you gain muscle mass without putting on
fat, food and supplementation information to help you optimize your diet for a bulk
or cut, and video guides for some of the most advanced and effective exercises that
you can perform in the gym.

Randy Couture

Randy Couture’s UFC MMA Strength Routine

Couture had served as an assistant wrestling and a strength and conditioning coach for Oregon State University throughout much of his career in Corvallis, Oregon. He opened Team Quest with Matt Lindland and Dan Henderson. A training camp for fighters based out of Gresham, Oregon. In 2005, Couture moved to Las Vegas, where he opened his own extensive chain of gyms under the name Xtreme Couture. He currently trains at his Las Vegas-based gym.

randy couture cage fight

Couture uses his extreme strength to assist him in achieving his take-downs and ground fighting. Couture has utilized skills in boxing and catch wrestling. He has submitted four opponents using different chokeholds. All this requires a tremendous amount of strength. Luckily, we have his training routine below for you all to checkout.

Randy Couture – Strength Routine
Complete all sets for one pair (marked A and B) before moving on to the next. For the circuit, complete the exercises without resting in between. Rest one minute and then repeat for two total circuits.

1A. Weighted Pull Ups (Neutral-Grip)
3 sets of 10, 8, 6 reps
Note: Grab handles so palms face each other.

1B. Medicine Ball Smash
3 sets of 5 reps
Note: Hold the ball overhead with arms extended and then throw it into the floor as hard as you can. Catch on the rebound and repeat.

2A. Kettlebell One-Legged Deadlift
3 sets of 8, 6, 4 reps (each side)
Note: Hold a kettlebell (or dumbbell) in one hand and stand on the opposite leg. Keeping your lower back flat, bend your hips back and lower your torso as far as you can.

2B. Mountain Climbers (Performed on slide board)
3 sets of 10 sec reps
Note: Get into pushup position on a slide board and bring one knee toward your elbow. Alternate knees quickly.

3A. Alternating Kettlebell (or dumbbell) Press
3 sets of 10, 8, 6 reps (each side)
Note: Hold one kettlebell (or dumbbell) at shoulder level and press overhead.

3B. Medicine Ball Chest Pass
3 sets of 5 reps
Note: Hold a ball at chest level and throw it to a partner or into a wall and catch on the rebound.


4A. Seated Bent-Over Rear Delt Raise
2 sets of 10, 8 reps

4B. One-Arm Kettlebell Swings (Alternating)
2 sets of 10, 8 reps
Note: Swing the weight up to shoulder height with one hand. Switch hands on the next rep.

4C. Band Triceps Pushdown
To failure
Note: Attach an exercise band to an overhead object and perform as many reps as you can.

Happy training!


The Best Foods, Supplements, and Tips For Bulking

You’ll find most people decide to bulk during the winter time and cut closer to summer. I’ve decided to do an article on bulking foods and supplements since this is the process I’m currently in myself – in the summer, nonetheless.

When bulking you need to take in more than your maintenance calories (to maintain your current weight) as well as eat more often – 6-8 meals per day. They don’t have to be large meals. You’re only going above your maintenance calories. A few scoops of cottage cheese and an apple could work. Many meals scattered through the day will assist in keeping your metabolism up so you don’t start adding body fat.

Try for 1 gram of protein per pound of your body weight. So if you weigh 210lbs; eat 210 grams of protein.

Clean Bulking
A clean bulk is just that. You eat very clean. Lean chicken breast or turkey. Fruits and veggies. Steak with the fat cut off. Brown rice. You’re trying to add as much muscle mass while eating clean.

Normal Bulking
Somewhat like the clean bulk, but not as strict. You only moderately watch fat intake. You can have your steak, chicken breasts, skim milk, fruits and veggies, beans, ect. This would be the most popular bulk.

Dirty Bulking
Anything goes. If it’s edible, eat it. Fast food, pizzas, junk food, ect. You’re trying to pack on as much muscle without caring about the fat gain that will come with it. You will need to be more serious about your cut. If you have a slow/normal metabolism, this is not for you.

* Foods

  • Boneless, Skinless Chicken Breast
  • Fish
  • Tuna
  • Eggs (or Egg whites)
  • Rib Eye Steaks
  • Ground Beef
  • Top Round Steaks
  • Beef Tenderloin
  • Fresh Turkey Breast Slices
  • Oatmeal
  • Rice
  • Cream of Wheat
  • Beans (black or kidney)
  • Sweet Potatoes
  • Leafy Lettuce (romaine, green leaf, red leaf lettuce)
  • Asparagus
  • Spinach
  • String Beans
  • Broccoli
  • Celery
  • Peppers (green or red)
  • Tomatoes
  • Garlic
  • Onions
  • Natural Peanut Butter
  • Almond Butter
  • Cold-water Fish
  • Nuts (peanuts, almonds, walnut)

* Supplements

Whey Protein
You can do anything with this. Cook with it, snack, post workout, ect. You can take it at anytime. There are so many different brands out there to choose from. This is a quick way to assist in reaching your daily protein intake.

Casein Protein
Best to take before bed. This is a slow digesting protein. It will break down over a matter of hours while you sleep.

This is gonna help your recovery time. It’s also going to add some mass. There is a recommended ‘loading’ phase. Feel free to skip it.

* Water
We cannot forget about the almighty water. But seriously. By staying hydrated you will increase protein synthesis. You need (roughly) 3.78 liters (1 gallon) of water per day. More if you sweat a lot during your workouts.

* Sleep
You’ve all heard the saying, “muscles are not built in the gym.” You need to rest your body. Give it time to repair itself and grow. If it doesn’t have this time, you are missing out. You need at least 8 hours of sleep.

Terry Crews

Terry Crews: Expendables Workout Plan

Being a former NFL player, Terry Crews is no newbie to the gym. You don’t get this from taking it easy and lifting light. There’s no doubt we can all learn a little something from Terry’s routine.

Monday: Shoulder/Arms/Abs/Cardio


  1. Upright Barbell Row – 1 set of 6 reps
  2. Power Clean & Jerk – 1 set of 6 reps
  3. Romanian Deadlift – 1 set of 6 rep
  4. Jump Squats – 1 set of 6 reps

Giant Set (4 rounds with 30 seconds between each round)

  1. Alternating Dumbbell Front Lateral Raise – 1 set of 10 reps
  2. Arnold Dumbbell Press – 1 set 10 reps
  3. Lateral Raise – 1 set of 10 reps
  4. Rear Dumbbell Flyes – 1 set of 10 reps
  5. Hammer Dumbbell Curl – 4 sets of 10 reps
  6. Rotator Cuff – 4 sets of 10 reps (30 seconds between each set)

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Tuesday: Back/Cardio

  1. Barbell Deadlift – 4 sets of 10, 8, 6, 4 reps at desired weight (30 second between sets)
  2. Pullups – 3 sets of 10, 8, 6 reps at desired weight (30 seconds between sets)
  3. Behind the Neck Pull-ups – 1 set of 15 reps (30 seconds rest)

Giant Set: Side To Side Chins

  1. Side To Side Chins – 1 set of 6 reps, right. 1 set of 6 reps, left. 1 set of 3 reps, middle
  1. Reverse Barbell Row – 4 sets of 10 reps (30 seconds between sets)
  2. Machine Row – 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  3. Seated Row – 4 sets of 10 reps (30 seconds between each set)
  4. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Wednesday: Cardio Day

  1. Treadmill: 45 minutes, 7.0 MPH (5 miles)

Thursday: Chest/Arms/Abs/Cardio

  1. Power Clean & Jerk – 4 sets of 10 reps (30 seconds between each set)
  2. Barbell Bench Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  3. Incline Barbell Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)

Superset (30 seconds between each set)

  1. Dumbbell Flyes – 4 sets of 10 reps
  2. Dumbbell Bicep Curl – 4 sets of 10 reps

Superset (30 seconds between each set)

  1. Dips – Chest Version – 1 set of 15 reps
  2. Pushups – 4 sets of 20 reps

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Friday: Legs/Triceps/Abs/Cardio

  1. Barbell Squat 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between each set)

Superset (30 seconds between each set)

  1. Single Leg Leg Press – 4 sets of 10 reps
  2. Calf Raise – 4 sets of 10 reps
  3. Hack Squat – 4 sets of 10 reps (30 seconds between each set)
  4. Close Grip Barbell Bench Press – 4 sets of 10, 8, 6, 4 reps at desired weight (30 seconds between sets)
  5. Leg Extensions – 4 sets of 10 reps (30 seconds between each set)

Giant Set (30 seconds between sets)

  1. Crunches – 1 set to failure
  2. Leg Raises – 1 set to failure
  3. Cardio – 30 minutes treadmill at 3.5 miles at 7mph

Saturday: Cardio Day

  1. Treadmill: 30 minutes at 3.5 miles at 7mph

Sunday: Cardio or Optional Day Off

  1. Treadmill: 30 minutes at 3.5 miles at 7mph or Rest Day (optional)

OMG Can I Cheat Meal? When? How Often?

Let’s be clear about something first – binge eating is not a cheat meal! You can’t shovel pizza and hamburgers into your face for days and call it a cheat meal.

cheat meal

A cheat meal serves a purpose. It’s whole design is to prevent binging out on pizza, cookies, and burgers when you go crazy from eating your oats, veggies and chicken multiple times a day. Take the cheat meal. I will tell you from experience if you do not, you will break and binge eat everything in sight.

We often see your normal everyday average person obsessing about cheat meals without even knowing what their end goals are. Figure out what you’re working towards first. Are you wanting to:

  • compete?
  • bulking?
  • getting six-pack-abs?
  • losing body fat?
  • adding muscle? 

How often you should have a cheat meal depends on your goals. I would suggest starting with two per week. You may be able to drop it to one or up it to three if needed depending on how you are on the road to achieving your goals.

You will need to know at what extreme you are training. The good news is, for most people, you can, at times, just eat! Throw nutrition out the window for a meal here and there and just eat!

Most people are like myself. I don’t compete. I live the healthy life and just love to workout. It’s a way of life for me. That said, I’m not a machine. I like to indulge in unhealthy food from time to time. There isn’t a point in saying no to junk food all the time.

Others suggest to subtract the cheat meal from your weekly macros therefore cutting what you can eat the rest of the week. This doesn’t seem necessary for the average person unless you’re working at more of an extreme than most.

So go. Go have a burger and some fries :) Just stay on the track to reaching the goals you set for yourself.

Lisa Marie Varon

TNA Wrestling Lisa Marie Varon IFBB and TNA Training Routines

Known in TNA Wrestling as Tara, or WWE as Victoria, Lisa Marie Varon is no stranger to fitness. You don’t get a body like that sitting on the couch all day eating skittles and watching TV. Give her workouts a shot and see what it takes to make it through Lisa’s routine.

Joseph Thurman, Lisa’s trainer, plays an important role in keeping her in top physical shape. There is no special treatment in being a female.

“Lisa’s program is built to enable her to add lean muscle tissue, maintain strength, shed fat, keep her backside, and work on cardiovascular and muscular endurance,” Thurman says. “I add more speed and agility work toward the end of the hour to burn more fat. I also have her do more abs at the end since she is engaging them during the beginning of the workout. For the most part, we always use compensatory acceleration training—explosive positive, slow negative.”

Lisa Marie Varon

IFBB Pro Fitness Routine
Day 1: Chest/Shoulders/Triceps/Cardio
(45-60 seconds rest between sets)

  1. Machine Bench Press – 3 sets of 12-15 reps
  2. Incline Dumbbell Press – 3 sets of 12-15 reps
  3. Cable Crossover – 3 sets of 12-15 reps
  4. Standing Military Press – 3 sets of 8-12 reps
  5. Side Lateral Raise – 3 sets of 8-12 reps
  6. Triceps Pushdown (Rope) – 3 sets of 8-12 reps
  7. Triceps Overhead Extension (Rope) – 3 sets of 8-12 reps
  8. Dips – 1 set to failure
  9. Crunches – 3 sets of 20-25 reps
  10. Cardio – 45 minutes of fasted morning cardio

Lisa Marie VaronDay 2: Legs/Cardio
(45-60 seconds rest between sets)

  1. Seated Leg Curl – 3 sets of 20-25 reps
  2. Leg Extensions – 3 sets of 20-25 reps
  3. Barbell Squat – 3 sets of 15-20 reps
  4. Dumbbell Squat – 3 sets of 25-30 reps
  5. Stiff-Leg Barbell Deadlift – 3 sets of 20-25 reps
  6. Back Extensions – 3 sets of 12 reps
  7. Crunches – 3 sets of 20-25 reps
  8. Cardio – 45 minutes of fasted morning cardio


Lisa Marie Varon Day 3: Back/Biceps/Cardio
(45-60 seconds rest between sets)

  1. Wide-Grip Lat Pulldown – 3 sets of 12-15 reps
  2. Seated Cable Rows – 3 sets of 12-15 reps
  3. Straight-Arm Dumbbell Pullover – 3 sets of 12-15 reps
  4. Reverse Flyes – 3 sets of 12-15 reps
  5. Dumbbell Alternate Bicep Curl – 3 sets of 8-12 reps
  6. Hammer Curls – 3 sets of 8-12 reps
  7. Standing Bicep Cable Curl (Cambered Bar) – 3 sets of 8-12 reps
  8. Crunches – 3 sets of 20-25 reps
  9. Cardio – 45 minutes of fasted morning cardio

Lisa’s TNA Wrestling Routine
Lisa’s Wrestling Routine: Full Body Day
(5-10 minute cardio warm-up)
Giant Set: 30 sec rest after each set

  1. Seated Cable Rows – 3 sets of 15-20, 12-15, and 10-12 reps (hold and squeeze scapulas, go to failure)
  2. Pushups (dumbbells) – 1 warm-up sets of 15-20 reps; 2 sets to failure (pause at the bottom)
  3. Dumbbell Squat to a Press (neutral-grip) – 3 sets of 15, 12, and 10-12 reps (go to failure)
  4. Dumbbell Rear Lunge – 3 sets of 15, 12, and 10 reps (each leg)
  5. Reverse Flyes – 3 sets of 15-20, 12-15, and 10-12 reps (squeeze scapulas)

Giant Set: 30 sec rest after each set
lisa varon

  1. Dumbbell Walking Lunges w/ Bicep Curl at the Top – 3 sets of 10 reps (each leg)
  2. Plank to Triceps Push-up – 3 sets to failure
  3. Pullup with Hanging Leg Raise – 3 sets of 15-20 reps

Giant Set: 30 sec rest after each set

  1. Sled Push – 3 sets of 40 yards
  2. Freehand Jump Squat – 3 sets of 12-20 reps
  3. Jackknife Sit-Up w/ Medicine Ball – 3 sets of 20 reps
  4. Side Bridge – 3 sets of 1 min (each side)

Checkout Lisa on her Twitter @TARALiSAMARiE

Channing Tatum workout

Channing Tatum Workout, Diet and Routine

Channing Tatum is fast becoming one of the hottest male stars in Hollywood, and something of a fitness icon. With his roles in movies like GI Joe: Retaliation and Fighting he has shown his action star credentials with a believable fit, muscular look, and in comedy Magic Mike he bulked up somewhat to play the part of a male stripper.

While Channing’s trainer William J Harris helps him find suitable diet and workout plans for the physical requirements of his specific roles (for instance helping him become leaner and more believable as a professional fighter ready for his role in Fighter) if you are looking for the right program to get Channing’s “usual” muscular look then the following routine and nutrition plan inspired by his own approach will help get you there.

As far as celebrity workout and nutrition plans go, Channing Tatum’s is remarkably easy to follow. You can do his workout at home with minimal or even no equipment, or take it to the gym without looking like you are doing anything faddy and strange! It is also flexible enough that you can easily modify it if there are certain exercises you can’t do due to injuries or weaknesses. His eating plan is easy and accessible too, so if you are looking for someone to model your diet and exercise approach on, you should find that Channing fits easily into your life!

Channing Tatum’s Workout

Under guidance from Harris, Channing follows a workout plan that takes just thirty minutes a day, six days a week on a three day on, one day rest schedule. This workout is high intensity, and when done properly, those thirty minutes are all you need to get the best results!

Essentially, each day Channing is given three exercises to do that alternate his muscle groups, and he has to do as many sets as he can get through in twenty minutes (with a five minute warm up and cool down at each end bringing the entire training session to thirty minutes).

This sounds simple, and it really is, but the high intensity of this style of training really burns through fat as well as conditioning the body. Harris makes sure to vary the three exercises Channing has to do each day to stop his body getting used to any given one, meaning the workout never loses its intensity and effectiveness. Here is a sample three day cycle:

Day One:

Warm up: Five minutes of jogging

Workout session: As many cycles as you can do of 20 bodyweight squats, 50 sit ups, 10 kettlebell swings

Cool down: Five minutes jogging and stretches

Day Two:

As day one, except the 20 minute session is as many rounds as possible of 10 bench presses, 75 press ups and 20 jumping jacks

Day Three:

As day one, except the 20 minute session is as many rounds as possible of 5 deadlifts, 20 bodyweight squats and 10 pull ups.

You can include all kinds of exercises in these sets as you continue following this approach, as long as you choose three each day that work different muscle groups and keep going for the full twenty minutes. If you use weight lifting exercises, use a weight you can lift ten times comfortably and quickly while keeping the right form for the exercise.

If you are trying to bulk up, follow a similar plan to Channing’s but use heavier weights and just do four sets of each exercise instead of as many as you can in a twenty minute session.

Channing Tatum’s Diet Plan

While Channing Tatum is lucky enough to have a naturally muscular “mesomorph” type body which he keeps in good shape, his trainer reveals that when he isn’t in heavy training for a role, like most of us Channing enjoys fast food and drinking beer. This means that the first thing he has to do when he needs to help Channing prepare his body for a film is change his diet to cut a little body fat. The fast food Channing loves is switched out for healthier alternatives and sadly for him, alcohol gets cut out completely.

Channing Tatum uses a low carb approach when he wants to cut fat, taking out all gluten and restricting carbohydrate intake to only high quality, low GI carbs in small quantities. If you are looking to model your training, nutrition, and ultimately your physique on his, a low carb diet will help you quickly reduce body fat, revealing your muscles. Whether you are already pretty close to your fitness goals or have a lot of fat to cut, this approach is generally the fastest for peeling the fat off of your developing muscles and making them look their best.

A good sample menu based on what is prescribed for Channing when he is cutting fat would be:

Breakfast: Omelette (you can use the whole egg rather than sticking to egg white as this will give you the most protein)

Snack: Berries and unsalted nuts (berries have the lowest glycemic index of all types of fruit, and nuts contain healthy fats)

Lunch: Two grilled chicken breasts with a raw spinach salad

Snack: Cottage cheese

Dinner: Turkey burger (no bun) with mixed green vegetables

Snack: Yoghurt with almonds

Note that all of the carbs in this menu come from green vegetables, berries and nuts, and there is plenty of protein and moderate fat. If you are trying to bulk up, you will probably still need to eat some carbs prior to your strength workouts, as your muscles will need this.

You can give your muscles the glycogen needed for heavy weightlifting training with low GI, healthy carbs from things like wholewheat toast, eaten before workouts only. If you are going for the high intensity workout described above with moderate weight rather than trying to bulk up, you don’t have to worry about this as much as the cardio element of your exercise can be powered by fat and you are getting all of the protein you need for lean muscle development.



Bulking up

Bulking Up – Where To Start?

The art and science of bodybuilding is one that is done over time, and requires both physical and mental execution to perform at the highest of levels. Both the mind and body must coordinate to create the perfect execution of a nutritional baseline and muscle development in ones body. Those who are in the beginning stages of bodybuilding or exercise often wonder what are the steps in order to bulk up their body? By building up their body, they are able to create muscle mass, decrease the body fat index in their bodies, and create the best possible fitness program available for their bodies. But, bulking up requires a combination of factors in order to be done correctly, and those require the proper diet, proper reps and techniques, and finally supplements to help in the process.

When starting the process of bulking up your physique, it’s very important to build the proper exercise regimens and techniques for your workouts, whether at home or at the gym. In the weight room, that should be your very first destination, as that will help build muscle mass the fastest. When in the weight room, the two goals should be to lift heavier weights than you usually do, as this will cause your body to get adjusted quickly. You can very the amounts of the weights with different times sessions. If you divide the sessions into three or four different sessions, you can gradually start building up the amounts of weight you can endure and then increase the weight at the end to where your body is more fatigued on the last part of the session or rep. In addition to that, you can also do power lifting with much heavier weights, but with shorter sessions. If doing this, be sure to warm up with stretching before hand, and then work on 4 to 5 sets of 2 to 6 repetitions of bench presses, squats, dead lifts, and other lifting exercises. The last of the bulking up process with exercise workouts revolves around cutting up. With this last step, you can do lower amounts of sets of longer repetitions and while doing this, you eliminate the rest in between sets. As you have been putting your body through the cardio and exercise cycles, your body will adapt to these longer sessions of repetitions easily and you will see results quicker.

Eating the right foods and maintaining the proper diet is the next most important thing about bulking up. Most experts agree that you should eat one grab of carbs to each half gram of protein before your workout. So, for example 200 to 300 calories before the workout will suffice for that goal. After the workout, be sure to eat four grams of carbs to a gram of protein right after you are done. So, try a sandwich with turkey with veggies, or a PB&J sandwich with some yogurt for example. When not working out, make sure that you are eating amino acids, dairy protein and safe foods for your body. Bulking up foods at the store include dairy, meat, eggs, and fish. These cleaner forms of protein allow the body to build glutamine, which experts agree helps build muscle faster.

Lastly, supplements are also important in the bulking up process, and can be bought online or at your local vitamin store. Supplements including whey protein, L-glutamine, creative, and amino acids including leucine, Isolecine, and valine. The whey protein is generally found in protein powders and can be easily taken in drinks. It is quickly absorbed into the body and is essential to bulking up muscles in the body. With L-Glutamine, this amino acid flows through the muscles and will help prevent any types of muscle loss and build up muscle gain. Experts have debates Creatine for a while, but this supplement speeds up muscles, and allows you to work out for a longer period of time. The last amino acids help stop the acids from breaking down in the muscle tissues, and assist in building new proteins and muscles in the body.

By putting together a proper diet, an essential exercise routine, and the needed supplements, you can ensure that you will bulk up properly and safely. Always research the supplements carefully and ask questions when needed with gym professionals, online forums, and consult your physician if needed.

Vin Diesel

Vin Diesel Workout & Diet – Fast Five, Riddick, Fast 6 (Toretto)

Fast Five

Vin Diesel, born Mark Sinclair Vincent, is an American actor best known for his roles as Dominic Toretto in the Fast and the Furious franchise and Riddick in Pitch Black and The Chronicles of Riddick. These roles catapulted Diesel into a box-office sensation. Despite his success as an actor, Vin first started out in the theater growing up. He would then find some modest success as a screenwriter before landing a breakthrough role in Saving Private Ryan.

Perhaps his most well known attribute is his physique. Diesel turned Hollywood upside down by the early 2000’s with a physique that made him seem larger than life. At age 46, Diesel is still looking in great shape, which has many fans and critics praising him for his body as much as his acting.

Fast Five

Vin Diesel’s Workout Program

Vin’s workout routine tends to be somewhat of a mystery for most due to the star’s apprehension for detailing his fitness success and the fact that he changes up his programs depending on his current film role. Diesel made the following comments in a Men Health’s magazine roughly 2 years ago:

“I don’t do a service to myself if I succumb to serious powerlifting. I have to be somewhat mindful of being typecast. I want to be the character and not just look built. When I do a role like Riddick, I don’t want to look boxy. I want to be pantherlike, I want to be agile. I have to do yoga or Pilates because I’m trying to get a completely different movement with my body.”

There are numerous sources that claim to have Vin’s workout. Additionally, some of these sources are using workout programs from roughly 10 years ago. Within all of these online sources, there are two different training programs that seem to get the most recognition. Both of these programs focus on a total body workout either on a daily or weekly basis. Workout Routine A tends to focus on more of a bodybuilding physique, while Workout Routine A tends to focus on a more conditioned and lean physique.

Work Routine A

Diesel employs a weightlifting program on Mondays, Wednesdays and Fridays. On the off-days, he performs Yoga, stretching or Pilates movements. Prior to his weightlifting, Vin typically does 5 minutes on the treadmill to warm up.

Monday – Chest and Shoulders

2 to 5 sets of 10-15 reps for the following exercises:

  • Barbell or dumbbell bench press
  • Incline dumbbell fly
  • Regular push-ups
  • Dumbbell shoulder press
  • Upright row
  • Side lateral dumbbell raise

Wednesday – Back

2 to 5 sets of 10-15 reps for the following exercises:

  • Deadlift
  • Wide grip cable row
  • Bent over dumbbell row
  • Pull ups

Friday – Legs and Arms

2 to 5 sets of 10-15 reps for the following exercises:

  • Incline dumbbell curl
  • Standing hammer curl
  • Tricep rope extension
  • Close grip push ups
  • Leg press
  • Lunges
  • Standing calf raise

Workout Routine B

Diesel’s workout routine is a total body workout program consisting of rapid movements, supersets, crossfit elements, plyometrics and more. It’s definitely not for beginners. This program is based on three rounds: explosiveness, definition, and building up the guns.

This workout is 3 supersets. Trainer Joshua Kozak recommends that you supersets of these groups and then take a 2 minute break in between.

  • A1: Ballistic Push-up + Plank Knee Tuck 4 x 5
  • A2: Conventional Deadlift 4 x 5
  • B1: Lunge Knee Ups with Overhead Plate 4 x 8 (each leg)
  • B2: Figure 8′s from bench 4 x 10 revolutions (5 each way)
  • C1: 50-50 Curls 4 x 20 (10 lower half + 10 upper half)
  • C2: DB California Skullcrusher 4 x 8

Vin Diesel’s Diet

Vin consumes a lot of calories per day in order to pack on the mass. His reported 6 foot, 215 pound frame requires at least 6 to 8 meals per day. Diesel’s diet is very strict and requires extreme discipline. According to, Diesel’s diet includes:

  • Meals that range from 300-500 calories
  • A low fat diet
  • Large amount of carbohydrates and protein
  • Lean beef and chicken for protein sources
  • Plenty of fruit and vegetables, especially sweet potatoes
  • A healthy amount of fiber
  • Organic foods like egg whites and soy fortified items

Vine Diesel Supplements

There are conflicting reports over what supplements Diesel actually takes. Numerous sources tend to claim that Vin takes multivitamins, protein shakes and Omega-3. Each one of these has significant benefits on the body.

  • Multivitamins – multivitamins ensure that you get a healthy balance of the essential vitamins and minerals that your body needs. For example, your bones, eyes, immune system and much more, can benefit from a daily dosage of vitamins.
  • Protein Shakes – protein is the building block for muscles. You can’t put on size without consuming higher amounts of protein. Additionally, protein helps to repair muscles after a strenuous workout and helps to alleviate some of the soreness.
  • Omega 3 – these fatty acids are essential for our body to function at a healthy and optimal level. Additionally Omega 3 fatty acids can improve heart health, lower triglycerides, reduce inflammation throughout the body, improve rheumatoid arthritis and depression.

Before trying any of these supplements, consult with your physician to ensure that they are safe for you. Additionally, before trying the Vin Diesel workout programs, make sure you can properly perform all of the exercises safely and effectively. Also, make sure that you already have a solid foundation of working out because Diesel’s reported workout programs are upper intermediate to advanced workouts.

Articles Which Will Help You

Below are some articles which I think will help you meet your body building & fitness goals.

Dwayne Johnson Workout & Diet

Which Supplements To Use For Bulking & Building Muscle

The Simple Guide To Getting Big Arms Fast!

The Ultimate Interval Training Workout to Get Ripped & Shed Fat

The Simple MG Bicep Routine

Dwayne Johnson

Dwayne Johnson Workout & Diet

At 40 years of age, Dwayne Johnson, popularly known as “The Rock” from his professional wrestling career, is not only one of Hollywood’s most popular stars but he is also the most jacked up and ripped major Hollywood star on the big screen and/or television.

Johnson’s chiseled physique and intense workout programs have become legendary among his fans and have lit up the internet as people search to learn about Dwayne’s journey to becoming a literal “rock”.

Despite his return to the WWE, and subsequent winning of the WWE championship belt in January 2013, The Rock is still committed to making movies and he has three exciting films coming out in 2013: “GI Joe”, “Snitch” and “Fast Six”. It was Johnson’s role in “Fast Five” that the casual fan saw how huge and ripped he was when compared to Vin Diesel. Johnson’s magnificent performance renewed interest in this popular series and spawned the making of Fast And Furious Six, which an even more ripped Johnson will steal the screen with his electrifying personality and incredible physique.
In preparation for these films, Johnson participated in a vigorous workout program and a strict diet. Here are some details on how Johnson turned his 40 year old body into the best physique in Hollywood.

Dwayne Johnson Workout Program

From the filming of Fast Five, through the filming of G.I. Joe and Fast Six, and into the filming of Pain & Gain, Johnson’s routine was designed to pack on muscle mass. His workouts consisted of splits, short intense cardio, and warm-up and cool down period, and some rest days. Overall, Johnson’s workout programs were under the supervision of a fitness guru and designed for his specific body, goals and lifestyle.
There are numerous reports and sites out there that claim to have Johnson’s official workout program. The following routines were used by Johnson in 2011 and 2012 during the filming of the previously mentioned films. Fast Six and G.I. Joe were filmed in 2012 despite their 2013 release dates.

Fast Five workout and Diet

The following routine and diet was listed by numerous sources like and

Day 1 – Shoulders`

  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

  • Leg Press – 4 sets x 25, 20, 18, 16
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps

Day 4 – Arms

  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

Day 5 – Chest

  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)


  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

Johnsons Gym Workout Video Preview

Fast Six, Gi.Joe workout

The following is one of the rumored routines for The Rock during  2012 as he prepared for Fast Six and G.I.Joe. This routine is unconfirmed as to if it was before or after the previously listed routine.
Monday, Wednesday, Friday

  • Weights:Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

  • Weights: Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down


Whatever Johnson’s official workout was, it came under the supervision of a trained professional. Do not try his workout routine unless you have been properly trained, have significant experience, and have been medically cleared to participate in a vigorous workout routine.
Dwayne was rumored to have taken numerous different supplements during the last two years of packing on muscle. These supplements included items like creatine (read more about creatine), NO, and more. You should also check with your doctor before trying some of the supplements that Johnson took, even if they are widely accepted among health and fitness professionals. Tailor a diet that best suits your goals and daily requirements, don’t just copy Johnson since his body, his goals and his caloric needs are different than yours.

Articles Which Will Help You

Below are some articles which I think will help you meet your body building & fitness goals.

Which Supplements To Use For Bulking & Building Muscle

The Simple Guide To Getting Big Arms Fast!

Vin Diesel Workout & Diet

The Ultimate Interval Training Workout to Get Ripped & Shed Fat

The Simple MG Bicep Routine



Tom Hardy Workout

Tom Hardy, born Edward Thomas Hardy, is a British actor best known for his role as Tommy Riordan in the movie Warrior. However, Hardy had some moderate success, prior to his critically acclaimed role as Tommy Riordan, in other films like Inception, Bronson and the hit TV miniseries Band of Brothers. Hardy’s mainstream popularity is expected go through the roof after the latest installment of the Batman franchise The Dark Night Rises hits theaters worldwide in July. Hardy stars as Bane, the main villain of the film.

In addition to his acting merits, Hardy gained a great deal of fanfare over his physique for the film Warrior. Tom put on a significant amount of muscle mass to play the role of a former Marine turned MMA fighter. Tom went from an average looking male in his mid-30’s to a beefed up star that’s taking Hollywood by force.
Hardy’s Workout Program Hardy’s workout program was designed by Patrick ‘P-nut’ Monroe, a former U.S. Marine. Monroe’s philosophy was to have Hardy stay constantly active throughout the day. In addition to a rigorous diet, Hardy had to perform various exercises 4 times per day to consistently send “signals” to his body, so that the muscles would respond accordingly. Hardy would perform 20 minute workout sessions after he woke up, after lunch, after work, and before bed. Unfortunately, there’s a great deal of conflicting information as to what exercises Hardy really did and in what order.

The Workout Routine
According to the UK’s edition of Men’s Health, Hardy performed the following workout routine:
The following three exercises were performed in 4 consecutive sets at 10 reps, then 7 reps, then 5 reps and the last set at 3 reps. Each set also had a slight variation of the exercise form.

  • 1st set – Hands shoulder length apart.
  • 2nd set – Diamond shape with forefingers and thumbs forming a diamond.
  • 3rd set – Hands outside of shoulder width.
  • 4th set – On your knuckles instead of flat palms.

Shoulder Flyes
Stand with feet shoulder width apart and use 8kg dumbbells or kettlebells. Turn palms forward and raise your arms from your sides up over your head like making a snow angel or a jumping jack. To increase difficulty, go up in weight or stand on one leg.
A chair is needed for this exercise. Place hands on the edge of the chair, position your butt almost flat on the ground and fully extend your legs outward in front of you. Push yourself up by extending your arms and lower yourself until your butt almost touches the ground.
The Bridge
This exercise is designed to improve flexibility and strength in the neck, back and core regions. You must be able to perform each stage before moving onto the next stage. Each stage has 4 sets of 10,7,5,3 reps like the previous three exercises.
Stage 1
Lie back first on the ground with knees bent and feet flat. Lift your hips off the ground like doing a pelvic thrust. Bend your elbows and place your hands palm first on the ground next to your ears. Your fingers will be pointing to your feet. Hold for 1 second before returning flat back position on the ground. This is one repetition.
Stage 2
Once you can successfully perform stage one with no problems, stage two has a modification at the top of the movement. You will now push your shoulders off the ground so that only your hands, feet and the top of your head is touching the ground. Make sure your hands and feet are taking on most of the weight as the head should only be slightly grazing the floor. Hold in this position for 1 second before returning to the ground.
Stage 3
Once you have successfully completed stage two, without any problems, stage 3 allows you to place more weight on the head in the top position. However, your hands and feet still take on roughly 85% to 90% of the load during the initial period of this stage. Eventually, you will work your way up to placing most of the pressure on your head while your hands and feet still touch the ground.
Stage 4
Once you have improved your flexibility and neck strength by completing the first three stages, you can move on to stage 4. This stage is a full bridge where your hands are taken off the ground and only your head and feet touch. Same reps and duration of hold.
Stage 5
This is the hardest stage and is only for advanced individuals who can perform stage 4 in their sleep. Get into the bridge position from stage 4. Instead of having your hands free, they will now hold a light barbell or light dumbbells. You can increase the weight when this exercise gets easier.
Abdominal Workout
This workout is designed to improve your core strength and help get those ripped abs. It also has multiple stages of 10,7,5,3 reps.
Stage 1
Lie on the floor with your legs fully extend and hands behind your head. Slowly lift your head and shoulders off the ground and then lift your legs off the ground. Hold for 1-2 seconds before returning.
Stage 2
Perform exercise in stage one, but at the top, bring knees to your elbows and hold for 1-2 seconds.
Stage 3
Do the same thing as Stage 2 but don’t bend your knees when bring them to your elbows. Keep your legs straight. This will also place stress on the lower back and hamstrings.
Stage 4
Perform the exercise from stage one but add a dumbbell or a kettlebell between your feet. Same reps as the other stages and same hold at the top of the movement.

Hardy performed this routine under the strict guidance of a professional. Do not try this program unless you have been medically cleared for rigorous training and have a personal trainer to guide you each step of the way.