Most Jacked Celebrities Actors: Part 3
Here is the list of the most jacked, ripped, cut, shredded, strongest, and lean musclar celebrities actors in the world along with their workouts, meal plan diets, and shirtless pictures. These guys have the best bodies with the biggest arms and the best set of six pack abs in Hollywood. We searched endlessly for their workouts and meal plans both in text form and in video. We list Muscle Prodigy's version of the Top 50 Most Ripped and Muscular Celebrity Actors. Be sure to check out The 10 Most Jacked NFL Football Players, The Most Jacked Athletes, The Most Jacked Boxers, The Most Jacked MMA Fighters, The Most Jacked WWE Stars, The 10 Most Jacked Rappers, and The 10 Most Jacked NBA Basketball Players for more of these types of lists.
If you want to look like a jacked celebrity, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step workout program that walks you through exactly what to do to improve your physique. This is the type of training and nutrition followed by many of the world's top celebrities.
Weight: 190 lbs.
Whitfield's Spartacus Workout shredded the fat off his body and helped him get that Spartan look.
Men's Health featured the young actor and said that this interval-style workout routine was a staple in what the actor used as his workout regimen. The Andy Whitfield Spartacus Workout is a 41 minute full body circuit workout. It consists of 10 different exercises, each performed for 1 minute, with 15 seconds of rest between exercises. He supposedly performed 3 total rounds of this 10 exercise circuit, with 2 minutes of rest in between rounds. He used a moderately heavy pair of dumbbells in each of these exercises:
1. Goblet Squat
2. Mountain Climbers
3. Single Arm Dumbbell Swing (30 seconds each arm)
5. Split Jumps
6. Bentover Dumbbell Row
7. Side Lunge and Touch (30 seconds each side)
8. Renegade Row (alternating arms)
9. Forward Lunge and Twist
10. Dumbbell Overhead Press
Our Take: Talk about the ultimate workout. This is one of the most intense workouts around. This not only works your muscles to the uttermost extreme but it really will get you into serious shape. You hit all the major muscle groups and really build up the muscular endurance, in addition to some great cardiovascular conditioning. Keeping lean is all about burning calories while building up strength and muscle and this workout does just that.
Weight: 170 lbs.
Lautner's emphasis on heavy weight really added some extra mass to his frame. Over the
years, you can see how much he has grown.
Taylor Lautner used to be a 5'10", 140-pound, bony teenager, and he needed to gain 30 pounds for his role in the second Twilight movie. And so he did. Lautner's trainer Jordan Yuam helped him in this regard. Yuam used to throw 40% heavier of a weight that Lautner could handle for 10 reps, just so his body could get used to handling heavier loads. He would do a lot of negative reps, but heavy is not all Lautner would do.
Taylor Lautner's workout routine consisted of variety, where he would mix up weight, reps, and intensity levels.
Lautner also uses resistance bands to give his muscles a different taste than the free weights. Lautner was a mesomorph, meaning he had a hard time putting on weight. Lautner therefore, had to make sure that he didn't do too much cardio and that he kept his nutritional intake up so he wouldn't lose weight. He also makes sure not to overdo his ab work. He only works them 3 days a week and makes sure that he works his entire core: abs, obliques, and lower back.
Taylor Lautner also does his own stunts on the big screen, so he makes sure that he incorporates a lot of versatility within his exercises. His trainer puts him through a workout routine that focuses on explosive movements and quickness like hops and lunges that go side to side, not just forward and back.
He makes sure to never work out more than 5 days per week, because his body needs the rest and recovery to grow. Oh not to forget, he also ate "a lot of food" to put on those 30 pounds.
Lautner frequently did the following routine to get ripped up. He would do what's called a werewolf circuit in which he would do each exercise non-stop for 20 minutes. The most he ever got was 17 total circuits in 20 minutes. See if you can beat it?
15 bodyweight squats
Our Take: He has one of the best physiques in Hollywood. His trainer really emphasized heavy weight since he did 40% heavier weight than he can handle. This is known as forced reps. This can lead to even more muscle stress and stimulation. When you push through an exercise at the very edge of failure, you can increase the amount of blood and muscle tension, building even more muscle. He also utilized resistance bands, which allow you to move more freely and achieve a great range of motion than traditional free weights or machines. Not to mention, the chance of injury is much less. His "Werewolf Circuit" hits all the major muscle groups and is a great cardio exercise and can really keep him lean.
Weight: 225 lbs.
The 300 Workout will get you super ripped due to its huge emphasis
on high intensity training. You can see how much it worked for Butler.
There's no wonder why 300 made so much noise. We've never seen a cast as ripped and shredded as those men we so on screen in that film. Regardless of CGI and special effects, those guys were shredded to the bone and Gerard Butler led the way. Although Butler says that he hates working out, he sure impressed a lot of people and aren't we all to envy his lack of enthusiasm for working out that produced a body as good as his. But even though he hated working out, Butler worked out like an animal in preparation for his role. Butler is of the theory that you need to truly believe in your bones that you are the character that you are portraying. So if he is a king, he's sure going to believe that he is an all-powerful beast with intense focus on representing his constituents. Consequently, he ramped up his workouts so that he would emulate what it meant to lead the 300 Spartan men into battle. Butler wanted to feel like a warrior, like a lion, like an animal; and so he needed to train like one. This is the 300 workout routine that Gerard Butler and the cast would do in their boot camp routine:
One exercise in a row non-stop without any rest in between (totals 300 reps):
Pullups - 25 reps (targets the back and biceps)
Deadlifts with 135 lbs - 50 reps (targets the lower back, hamstrings, and core)
Pushups - 50 reps (targets the chest, triceps, and shoulders)
24-inch box jumps - 50 reps (targets the legs and core)
Floor wipers - 50 reps (targets the core)
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps (targets the leg, back, shoulders, and core)
Pullups - 25 reps (targets the back and biceps)
Our Take: Out of all the circuits out there, this is probably the most intense. If you think you're a real gym junkie, try this workout. Be advised that this is for the most advanced lifters who are very experienced. This can be extremely daunting to you and taxing on the body. This targets all the major muscle groups in the body with a huge focus on the core muscles. High intensity training is the best fat burning exercise out there and this certainly qualifies as high intensity as they come.
Weight: 175 lbs.
Statham is as intimidating as they come. His workout routine really helped build a
muscular frame. He does a lot of variety in his routine which can help build muscle
Jason Statham wasn't always as ripped as he is now. Statham always had muscular size because he worked hard in the gym, being a British olympic diving team, but he didn't really count his calories and consequently had a "lardy" body that didn't give those muscles due justice. Statham said in his interview with Men's Health, "I never gave a f--k about a calorie. An apple? It's good for me. I'd have five. Bananas? Eat the bunch." Statham transformed his body to lose 17 pounds in just 6 weeks so he would reveal that shredded musculature. In his 6 week transformation workout, Statham put his body through hell and back. He had two rules only: 1) never repeat the same workout; and 2) record everything and try to beat it the next time you do that specific exercise.
Jason Statham's workout routine was as follows:
A) Ten Minute Warm-up using the Concept2 Rowing Machine.
B) Ten minutes at Medium intensity doing the following:
1. Heavy lifting using compound movements like the front squat, deadlift, or power clean. Never more than five reps at a time.
2. Short circuits of various exercises with light weights.
3. Various carrying exercises with kettlebells or sandbags.
4. A progression of about 15 kettlebell exercises.
5. Various throws with medicine balls.
C) Interval Training- Statham goes full out here for this brutal final stage, blowing every gasket. "You're crying for air. It redlines the heart into oblivion", Statham says. Statham picks 6 exercises and does them one after the other with a very short period and does the circuit again FIVE TIMES.
Jason Statham's diet plan consists of 2,000 calories a day, making sure to never have refined sugar, flour, booze, fruit juices, bread, or pasta. He has plain yogurt and fresh fruit every night as his treat and he makes sure he spreads out the calories in 6 portioned meals a day. He eats egg whites, vegetables, lean meats, fish, nuts, and protein shakes.
Our Take: Statham defines the word intense. He is smart to do a 10 minute warm-up to make sure his body is fully warmed up. If you jump into an intense workout like that, you are extremely likely to pull a muscle or even worse. You never want to train a cold muscle and the rowing machine will get the blood flowing and get your muscles ready for an intense workout. You should also do a few weighted exercises to warm up the muscles as well. Statham also focuses mainly on compound workouts, which are the best types of workouts to build lean muscle mass since they emphasize multiple muscle groups at once. He sticks with 5 reps at a time to really build up his strength and power. He also uses kettlebells in his training. This ballistic exercise works your body as one unit and requires a great deal of hard work. It also utilizes different muscle groups than you are used to. His huge emphasis on high intensity training really explains such a lean physique. He supplies his body with 6 portioned meals a day to keep a steady supply of nutrients throughout the day.
Michael Jai White
Weight: 220 lbs.
Jai White was featured on this magazine cover for a reason. The
man is straight jacked!
Michael Jai White has been featured in movies such as Spawn, The Dark Knight, and Universal Soldier 2. Michael Jai White has one of the best bodies in show business and since we've been seeing a lot of martial artists who have such lean bodies, obviously they know what they're doing. Michael does not believe in allowing his body to become used to any one routine. He thinks variety is the most important thing in which he makes sure his body doesn't adapt. Michael does a lot of freestyle martial arts moves in addition to other cardio activities. Michael Jai White's workouts last about four hours per day. He works out at home as well as in his local gym. He also works out in the park whenever possible as he enjoys working out in the open air.
In order to keep his body fit and in perfect shape, Michael doesn’t use heavy weights during training but rather uses lighter weights with higher reps. Michael makes sure that he maintains speed being a martial artist, and thinks that the heavy weights will actually slow that speed down and make him less flexible. His livelihood depends on flexibility and speed, so you can see why. And Michael has one of the most jacked physiques ever, so if it ain't broke, don't fix it Michael.
Our Take: It's important to switch around your workouts and Jai White recognizes this. Your body is less likely to grow if you do the same workouts over and over again. It's important to provide it with a new stimulus as much as you can but you should do the same workout routines for a few weeks to build your strength from that workout. Heavy weights can certainly build some power and strength, not to mention some lean muscle mass. Muscle mass can slow you down so for this purpose it's important to stay lean to be more mobile.
Weight: 200 lbs.
Even doing bodyweight exercises can help you get a body like this.
When you hear Chris Evans, you don't really think to yourself "jacked"? But wow, did he impress the world with his physique in the film Captain America. Quite a difference from Fantastic Four. Chris Evans workout training routine concentrates on bodyweight workouts. Here is a sample of what he did to get in shape:
2. Bodyweight Squats
3. Chair Dips
4. Calf Raises
5. Inverted Row
7. Decline Pushups
8. 1 Leg Deadlifts
10. Jump Rope
However, there is some footage of Evans training in a gym with weights. Check the video below.
Our Take: As you can see, Evans does bodyweight exercises, which is a great alternative to weight based workouts. Pushups, pull-ups and bodyweight squats are some of the most fundamental workouts to do and Evans does just that. Although weight training is the best way to build muscle, bodyweight exercises provide that stimulus to grow so long as you go intense. They will mainly keep you lean and will certainly keep you in shape. However, Evans has some great muscle mass so his bodyweight exercises could have got him that way. Everyone grows differently from workouts so bodyweight workouts could actually work best for some people.
Weight: 240 lbs.
Lundgren stayed away from carbs and fat, which maintained his
lean muscular frame year round.
There's a reason why Dolph Lundgren was a huge action star and why Sylvester Stallone repeatedly wanted him in his films. The Rocky IV star was absolutely jacked back in the day and even at 51 years old, he's in better shape than most guys half his age. The Sweden native competed in full-contact karate at night while he studied to be an engineer during the day. Dolph believes that martial arts provides the perfect physique and is also a firm believer that lifting heavy weights slows you down. "You need a number of slow endurance fibers as a martial artist". Lundgren wasn't a stranger to weights though. He did squats, deadlifts, leg presses and the like. When he met Sly for Rocky IV, he focused on his upper body, putting on about 12 pounds in his upper body for the role. He trained for 4 hours a day for 5 months with Stallone doing 2 hours of bodybuilding training in the morning, doing usually 2 bodyparts, and then 2 hours of boxing in the afternoon. This got him extremely ripped and cut up.
Dolph Lundgren's diet consisted of very good nutritional principles. He would eat a lot of protein, no fat, and practically no carbs for 3, 4, days and then he would carb load on the 5th day with complex carbs.
For The Expendables, Dolph did a training split that consisted of three days upper body and two days lower body. He also sparred with mitts, pads, and hit the bag to achieve that lean look. Dolph normally does 70% cardio and 30% strength training, but he flipped it for this role. Dolph also admits in an interview that he wanted to look lean for the camera so he trained more specifically on shoulders and arms because that is what the camera sees more of.
Our Take: If you watch Rocky IV, you will be amazed by his physique. The boxing training he did was a great cardiovascular workout that put additional emphasis on his upper body, such as his shoulders and traps. He had a lot of protein and went very low in carbs and fat. Eating too many carbs and fat too frequently is a big no-no when it comes to shredding up. However, he also loaded up with carbs every once in a while. Your muscles are like a sponge. When they go without carbs for a long period of time, they react to an influx of carbs by retaining more glycogen since it fears that you will not be giving it adequate supply of carbs in the near future. Also, it helps with fat-burning because when you go low-carb for too long, your body will adapt and lower its metabolic rate. When you provide it with an influx of calories, your body has the perception that you are out of your diet and your metabolism increases.
Weight: 180 lbs.
Parkour training helped Gyllenhaal build quality muscle
and really put an emphasis on his core. You can see how
much it worked.
Jake Gyllenhaal workout routine in preparation for his Prince of Persia movie role focused on shredding up his six pack abs and getting in top muscle shape. Just seeing Gyllenhaal’s body with his shirt off showed how effective his training was for the movie.
Gyllenhaal’s personal trainer, Simon Waterson, got Gyllenhaal to transform his body in less than four months for Prince of Persia. Waterson also worked with a variety of other actors, notably Pierce Brosnan and Daniel Craig in the James Bond films.
For the movie, Gyllenhaal didn’t just have to look the part, but he needed to actually be the part. Therefore, he needed to train and fight like a battle warrior as portrayed in the movie. He had to be conditioned in a way of being capable of doing things like climbing walls and running through sand with a suit of armor.
In preparation for the film, Gyllenhaal would workout twice a day. In the morning, he would put on a 20-pound flak jacket and run around the park and in the sand for about a half hour. This helped him prep for wearing a heavy suit of armor in the film and running around the deserts of Morocco in the movie. Gyllenhaal also did repeating 10 minute uphill sprints followed by ab and stretching exercises. At night, after he returns from script reading and sword fight training, he would start his second bout of exercise, focusing on resistance workouts that incorporated everything from cables to press-ups.
Jake also did the French martial art of Parkour, which involves jumping around roof tops, benches, beams and bridges. The creator of Parkour, David Belle, worked closely with Gyllenhaal to ensure he went through the proper training and fundamentals to build added lean muscle and a ripped six pack. Jake started off with a gymnastics routine before doing jumps on harder surfaces. He practiced landings and focused on cardio workouts prior to starting the real parkour routine.
Gyllenhaal’s diet would consist of eating six times a day- three meals and three snacks to give him adequate nutrients throughout the day.
Our Take: Gyllenhaal was big on uphill running and parkour. Running uphill is one of the best workouts you can do. Researchers at the University of Georgia found that running uphill activates 9 percent more muscle each stride compared with running with the same intensity on flat ground. There are numerous health benefits to parkour. It encompasses both your mental and physical abilities. This really builds up true strength, flexibility and balance that you can't otherwise find in a typical gym.
Weight: 200 lbs.
Brad Pitt fight club workout was a very intense workout regimen. In 1999, in prepping for the fight club role, Pitt was believed to be at around 150-155 pounds and at 5-6% body fat. Pitt’s workout for Fight Club was characterized by training one muscle group per day and giving it around a week of recovery. He would do cardiovascular training at the end of the week to burn additional calories.
It's hard to argue that no one was more ripped up than Brad Pitt was for his role in Fight
For Brad Pitt’s fight club workout, he did approximately 3 sets of each exercising, taking approximately 60 seconds of rest between sets. He worked out hard enough that he could successfully do 15 reps (besides pushups and pullups) to fatigue with perfect form throughout each movement.
Our Take: If you only train a specific muscle group once a week like Pitt, you need to make sure you provide enough of a training stimulus during that workout to warrant not training that muscle again for a week. Therefore, compound exercises should make up the basis of your routine because they target more than just a single body part and you are able to work multiple muscles at once. You should also do isolation workouts but they should be done less than compound workouts. Isolation exercises work one muscle group, helping to define a specific muscle. As you can see with Brad Pitt's routine below, he does a great mixture of both compound and isolation workouts.
Weight: 185 lbs.
Ed Norton isn't known for his body but his role in the Hulk may prove otherwise...
Edward Norton turned Hollywood heads with his physique in American History X - (we would place the picture here, but his tattoo is really inappropriate for viewing, so instead we showed a similar physique of his in The Incredible Hulk). The skinny kid from Primal Fear came in with a chiseled lean body that boasted a pair of broad shoulders, buff arms, and a puffed out chest. Ed Norton put on 30 pounds for the role. While he doesn't give specifics, he continuously ate multiple meals per day and worked out a lot for 3 months to gain the weight. 10 pounds a month Ed? You've got a gift. Ed Norton was able to bench over 300 pounds during this stint.
Norton has said that he wants to be in better shape at his 40s then he was in his 20s. However, Norton feels more fit when he runs a lot as opposed to lifting weights. He plans on running marathons now.
Our Take: Norton wants to run marathons? He may not keep his jacked physique for long. Marathons put a tremendous amount of stress on the body and increase your levels of cortisol (a stress inducing hormone that eats away at precious muscle tissue). It will certainly build your endurance up and can get you in amazing shape. However, if you do a lot of marathons you could lose a lot of muscle mass. He won't look like the Edward Norton from American History X, that's for sure!
Adapted from a compilation of YouTube clips, documentaries, forums, interviews and/or features
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Date Published : 2011-12-10 18:05:44
Written By : Jaret Grossman
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