Adding Celebrity Exercise to your workout plan
Once your diet is all set and you’re confident with what you can eat, it’s time to put the workout into play. There are various types of workout you can choose, depending on your goals and what you like to do with your personal time. The most significant point is that you need to seek something that you enjoy doing or really want to do. It is not necessary to determine a certain type of workout because it’s what you feel you are needed to do. There are various choices. If you think that this type of workout does not appeal to you, you can shift to a different workout.
When it comes to celebrity workout plans, they are barely an accurate representation of what the individual actually did. Most celebrity workout plans that you could find on the Internet would probably lack information about the individual’s nutrition, recovery protocol and prior training history and so on. Most importantly, everyone’s physique is built differently. Instead of relying on using a celebrity’s ideal physique as a target to desire for, use them as inspiration to stay consistent with your training/diet. Genetics play a significant role in how a person’s muscles are developed and shaped and no amount of workout will change how you are physiologically built.
Differences between High/Low Bicep Insertions: Performing bicep curls will not change your insertions. Muscle Insertion affects all muscle on your body and biceps are a simple example to illustrate this point
Practicing Celebrity Workouts
Personally, you can still follow your desired celebrity workout plan as a stepping stone to achieve your goals of muscle building. But in terms of diet plan, it is not ideal to straight-out follow their diet plans even if it is out there for people to look up to. Our daily caloric needs are varied from individual to another individual, even if you have the exact same weight and body metabolism doesn’t expect to gain the same results as what they have achieved. Nonetheless, let’s look into several celebrity workouts that shape into everyone desired body.
Daniel Craig
Famous for his role as the current James Bond 007 agent in the James Bond franchise film, he spent months to tune his body just for this particular role. He took on weight training 5 days a week followed by light cardio with stretching on the weekends, stayed consistent with the ideal diet plan and had a personal trainer and dietician to keep him in line. As he was not overweight prior to engaging in his workout, he just needed to lose a proper amount of weight and build muscles.
Generally, most people would concentrate on one muscle group per day, working it only once a week, Daniel worked on full body circuits, boosting boosted his heart rate and developed muscle and endurance at the same time.
Daniel Craig physique back in James Bond: Casino Royale (2006) Full Body Circuit (Weekdays) with Light Cardio (Weekends)
A full body circuit is a workout that jumps from one exercise to another with minimal rest. This is the optimum way to build muscle and burn fat at the same time. Moreover, it is an effective workout in burning fat than a traditional cardio routine. On the weekdays he would be doing 10 reps of each exercise and move onto the next exercise and do 10 reps without rest until he completes the circuit.
Moreover, he does it in 3 complete sets of the circuit, reducing rest time. The reasoning behind how he was able to conduct the workout back to back is because the workout encompasses various muscle groups. In this manner, your body will not overexert itself.
The following is Daniel Craig’s workout plan:
1. Monday’s Workout (Power Circuit 10 reps per exercise with 3 sets)
• Clean and Press
• Weighted Knee Raise
• Weighted Step-ups
• Pull ups
• Incline Push-up
• Triceps Dips
2. Tuesday’s Workout (Chest & Back 10 reps per exercise with 4 sets)
• Incline Bench press
• Pull up
• Incline Push-up
• Incline Pec Flys
3. Wednesday’s Workout (Legs 10 reps per exercise with 4 sets)
• Squat
• Straight-Leg Deadlift
• Hamstring Curl
• Weighted Lunge
4. Thursday’s Workout (Shoulders and Arms 10 reps per exercise with 4 sets)
• Incline Biceps Curls
• Triceps Dips
• Lateral Raises
• Shoulder Press
5. Friday’s Workout (Power Circuit 10 reps per exercise with 3 sets)
• Clean and Press
• Weighted Knee Raise
• Weighted Step-ups
• Pull up
• Incline Push up
• Triceps Dips
6. Saturday’s/Sunday’s Workout
• Light cardio such as outdoor/physical activities
Hugh Jackman
Widely known for his long-running roles as the Wolverine in the X-Men film series, as well as various lead roles in movies such as Van Helsing, The Prestige and Les Miserables which got him nominated for Best Actor for the Academy Award. Before he co-starred his role as the Wolverine, he worked together with his trainer David Kingsbury to get his desired shape for the role as the Wolverine. According to his trainer, he was already in a good shape before proceeded to build up his muscle mass and leanness for his role. Due to that, he focused more on direct strength workout with 1-5 rep followed by higher rep schemes.
In order to keep the body percentage low while putting on muscle mass, Hugh Jackman’s training mostly consists of both low-intensity and high burst, short training intervals. As a result, he was able to maintain his weight while being shredded with visibly more muscle mass.
He achieved his ideal results from both dieting and performing high-volume of cardio first thing in the morning. So what about the diet? It’s actually quite straightforward. On weight training days, he’ll consume higher carbs as compared to Off Days and Cardio Days.
In terms of supplement consumption, he took creatine for bulking while for pre and post workout he took BCAAs to preserve lean muscle mass and Universal L- carnitine to help metabolize fatty acids.
Hugh Jackman jumping back into his intensive workout preparing for his upcoming roles in future X-Men sequels 4 Weeks Intensive Training
Hugh’s 4 weeks training focuses on progressive overload and keeps striving for personal best. This routine does not encourage sacrificing strength over size because it incorporates both bodybuilding (High Reps, Low/Medium Intensity) and powerlifting styles (Low Reps, High Intensity) of training. This training plan is made up of a 4-week cycle, where you gradually increase the weight each week up to the 3rd week, then drop the heavy weights on week 4 by ~50% and perform high reps instead.
The main lifts include:
• Barbell Bench Press
• Back Squat
• Weighted Pull-Up
• Deadlift
Perform the main lifts first during training days, then proceed with accessories workout of your own choice.
The general outlook of the training schedule is as follows Week 1 4 sets of 5 reps each Week 2 4 sets of 4reps each Week 3 4 sets of 3 reps each Week 4 4 sets of 10 reps each
Chris Evans
Almost everyone recognizes Chris as Captain America in the movie Avengers and the Human Torch in Fantastic Four. No, it’s not like in the movies where you see Chris took some ‘wonder drug’ to have the Captain America’s badass physique. In fact, Chris gained massive amount muscle mass with an intensive workout routine in order to play the role as seen on the silver screen.
His training was mainly focused on resistance training with only minimal cardio which is about 20 minutes a day. Generally, this workout is suitable to those who have been training for over 6 months consecutively and want to shift towards a different workout plan.
Chris Evans physique during the Captain America: First Avenger film(2011)
Resistance Training Routine
To build up muscle mass, it is recommended to consume whey protein drink about an hour before and after a workout for muscle recovery and growth. The workout routine focuses on 4 sets of each exercise and 8-10 repetitions. Practice 4 sets of each exercise in a row and take a minute rest between each set and before jumping to the next exercise.
Day 1 Shoulders
• Seated Barbell Press
• Lateral Raises
• Dumbbell Press
• Seated Rear Deltoid Raise
• Shrugs
• 10 Minute HIIT Training Session on Treadmill or Bike
Day 2 Chest
• Flat Bench Press
• Incline Chest Press
• Bench Flyes
• Decline Chest Press
• Push-up on Bosu Ball
Day 3 Legs
• Barbell Squats
• Leg Press
• Hack Squats
• Lunges
• Seated Calf Raises
• 10 Minute HIIT Training Session on Treadmill or Bike
Day 4 Arms and Core
• Barbell Bicep Curls
• Skull Crushers
• Incline Seated Bicep Curls
• Cable Hammer Curls
• Dips
• Close-Grip Bench Press
• Ab crunches with legs raised
• 30-second stability ball plank
• Stability ball jackknife
• Oblique crunches on stability ball each side
Day 5 Back
• Pull Ups
• Seated Row
• Lateral Pulldowns
• Stiff Leg Barbell Deadlift
• Bent Over Barbell Row
• 10 Minute HIIT Training Session on Treadmill or Bike Day 6 and 7 Rest
• Body and energy recovery
Workout Plan For Beginners
For any beginners that would like to start muscle building, the fastest way to see results is to study how the person with the ‘ideal’ physique you’d die for achieved such result and then leverage such knowledge to achieve a similar result. You really don’t have to complicate things nor reinvent the wheels.
The fitness industry has evolved over the years and there are literally countless workout plans out there created by professionals proven to deliver results. All you need to do is to commit to one and follow through, that’s it!
Ultimately, there are only 2 Biggest Goals in fitness:
1.Lose Fat
2.Gain Muscles
Again, you only need to decide which are your biggest goal at the moment, choose a workout plan, block out 30, 60 or 90 days… and finally, commit until you achieve your desired body fat percentage or muscle mass.
