We’ve all seen the dramatic transformations of Hollywood’s leading men – the sudden bulk-ups and the shredded physiques that appear almost overnight for blockbuster roles. For years, whispers and fabled ‘celebrity workouts’ have circulated, promising the secrets to achieving silver-screen muscle.
Yet, separating the myth from the truly effective can be a challenge, which is why we’ve gone behind the scenes to uncover some of the genuine training strategies employed by the pros – the ones that deliver real, noticeable results, not just for the cameras, but for anyone committed to building serious muscle, without sacrificing time.
The 300 Workout
As Hollywood physiques go, there are few more highly celebrated than those of Gerard Butler, Michael Fassbender, David Wenham and the other 297-odd castmates who shredded fat and packed on muscle to play the role of the eponymous 300 Spartans slain at the Battle of Thermopylae. All it took was Hollywood trainer Mark Twight, and a handful of tooth-and-nail workouts, to transform them from jobbing actors to diced Greek warriors. Ready to give one a shot?
The Viral 300 Workout
300 total reps
1. Pull-Up x 25
2. Deadlift x 50 (with 60kg bar)
3. Press-Up x 50
4. Box Jump x 50 (onto a 24″ box)
5. Floor Wiper x 50 (with 60kg bar)
6. Kettlebell Clean and Press x 50 (with 16 kg)
7. Pull-Up x 25
How to Do the Movements
Pull-Up
Grasp a pull-up bar with an overhand grip just over shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.
Deadlift
Walk your shins to the bar with your feet underneath your hips. Send the hips behind the heels and reach your hands towards the bar. Your shoulders should be over the bar and your middle feet underneath. Keeping your back and head in line, retract your shoulder blades while holding your torso rigid to create tension between you and the bar. Push the floor away from you while keeping the bar close. Lock out your hips without sending the weight back and reverse the movement.
What to read next
Press-Up
Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.
Box Jump
Stand in front of a box, with your feet hip-width apart. Jump on top, landing with both feet as softly as possible and bending your knees slightly to absorb the impact. Step backwards off the box, ready to repeat.
Floor Wiper
Lie on your back holding a barbell pressed above your chest. Raise your legs and move them side to side in a controlled motion, touching your feet toward each end of the barbell like windshield wipers, keeping your core engaged throughout.
Kettlebell Clean and Press
Start with your feet shoulder-width apart and the kettlebell between your legs. Hinge at the hips, grab the kettlebell and swing it back. Snap your hips forward, sending the ‘bell to the rack position with the weight resting on your forearm. From there, press it overhead until your arm is fully extended. Lower with control and repeat.
Pull-Up
As above.
Bruce Lee’s 1960s Training Routine
Speaking of legendary physiques, the training programme of the late martial artist and actor Bruce Lee takes some beating. Shared in 2024, the post details his complete workout regimen from the Hak Keung Gymnasium in Hong Kong. At the time he was undertaking this intense programme, Lee was relentlessly working to establish himself in both martial arts and acting. He was busy teaching, competing and starting to turn heads in the film industry, particularly for his role in The Green Hornet, before his career truly exploded.
Squat x 10 reps and 3 sets
According to the plan, Lee lifted 95 lbs (43kg). Given his 64kg body weight and 172cm height, this weight for 3 sets of 10 reps was likely optimal, aligning with his focus on martial arts training, where staying light and agile was paramount.
French Press x 6 reps and 4 sets
This French press (or tricep extension) was likely performed with a barbell, suggested by the lower reps, higher weight, and specific set range. The 29kg load is quite substantial for this movement, showcasing Lee’s impressive upper arm strength.
Incline Curl x 6 reps and 4 sets
The incline curl effectively targets the long head of the biceps and allows for an extended range of motion compared to standard bicep curls. The incline setup increases resistance on the biceps in the stretched position, promoting greater potential for muscle growth.
French Press (2) x 6 reps and 4 sets
Whether Lee particularly enjoyed the French press, or if the programming allowed for flexibility, its inclusion a second time at the same weight is intriguing. Regardless, it would have undoubtedly contributed to building larger, stronger triceps.
Concentration Curl x 6 reps and 4 sets
Short for concentration curls, this exercise is a classic in bodybuilding, engaging both the long and short heads of the biceps. Performing the movement one arm at a time can also enhance the mind-muscle connection.
Press-Up x 10 reps and 3 sets
Lee’s routine clearly emphasises arm development, with eight of the 14 exercises targeting the biceps and triceps. The inclusion of push-ups provides a welcome addition for working the chest and shoulders, potentially offering the arms a (relatively) brief respite.
Two-Hand Curl x 8 reps and 3 sets
The two-handed curl refers to a standard bicep curl. While the exercise order and weight choices in this programme might seem unconventional, they were likely intended as flexible guidelines for Lee to follow.
Tricep Stretch x 8 reps and 3 sets
The ‘3’ likely signifies a 3-minute hold for this triceps stretch, probably incorporated to boost flexibility alongside his strength and muscle growth efforts. It could also have served as a well-deserved recovery moment.
Dumbbell Circle x ‘Inf’ and 4 sets
Common in fitness classes, dumbbell circles effectively engage the deltoids. While they may not lead to significant shoulder size, they were probably included to enhance muscular endurance.
Reverse Curl x 6 reps and 4 sets
Reverse curls target the biceps but place a greater emphasis on the forearms compared to supinated grip bicep curls. This would have been particularly beneficial for improving grip strength, likely a key aspect of his martial arts practice.
Wrist Curl x ‘Inf’ and 4 sets
These heavy wrist curls were likely included to bolster Lee’s martial arts training, contributing to both forearm strength and size. ‘Inf’ most likely indicates ‘Until Failure’.
Wrist Curl (2) x ‘Inf’ and 4 sets
This dropset, with its lighter weight and focus on training to failure, was likely integrated to build both forearm muscle mass and muscular endurance.
Sit-up x 12 reps and 5 sets
Sit-ups are a fundamental core exercise. The inclusion of this core training at the end of his workout likely served functional purposes, enhancing trunk strength crucial for his martial arts practice.
Calf Raise x 20 reps and 5 sets
Calf raises might have been part of his programme for building calf size, but they are also excellent for developing ankle and lower limb strength, which would support his reported daily running routine.
Tom Holland’s 1,500-Rep Bodyweight Workout
Matching the demanding standards of Hollywood’s elite, trainer Duffy Gaver crafted this ‘ladder’ workout specifically for the Spider-Man star Tom Holland as he prepped for his third film as the Marvel hero. Holland himself hails this training phase as one of his most successful: ‘We got into crazy shape. We were so fit,’ he said of the workout plan. Holland would tackle this intense, hour-long workout every Monday morning with his training partner, kicking off the week with a protocol designed to build muscle across the chest, back, arms, and core, utilising nothing but his bodyweight. Your Spidey Sense will be tingling after this.
1. Pull-Up x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Grab a pull-up bar with an overhand grip, hands slightly over shoulder-width apart. Lift your feet from the ground and hang freely. Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing your elbows down into your pockets. When your chin passes the bar, pause before lowering slowly to the starting position. Try to avoid excessive swinging.
2. Dips x 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Assume a strong plank position, hands stacked directly below elbows and shoulders, bend your elbows to slowly lower your chest to the floor. Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.
4. Sit-Up x 4, 8, 12, 16, 20, 24, 28, 32, 36, 40, 36, 32, 28, 24, 20, 16, 12, 8, 4
Lie flat on your back with your legs bent, the soles of your feet together and your hands behind your head. Tense your abs as you sit up and forward, touching your hands to your feet. Reverse the move, touching the floor behind your head on each rep.
5. Squat x 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
Standing tall with your chest up, sink your hips back, squatting down until the crease of your hips drops below your knees. Drive back up explosively and repeat. Keep a controlled tempo and tight form.
Arnold Schwarzenegger’s 20-Minute Workout
Rome wasn’t built in a day, and neither was Arnold Schwarzenegger‘s physique. Yet that doesn’t mean you can’t train like him. This 20-minute, full-body workout targets all major muscle groups, making it perfect for those stretched for time. Having shared this with his subscribers on the Arnold’s Pump Club newsletter, Schwarzenegger highlights a solid way to get a short, sharp and effective session in.
Perform all six exercises consecutively as part of a 20-minute circuit, completing three total rounds. Rest for 60 to 90 seconds between rounds, while ensuring you focus on intensity and proper form for each rep.
Goblet Squat x 10 reps
Stand tall holding a dumbbell close to your chest in the ‘goblet’ position. Sink your hips back and bend your knees, dropping into a deep squat, your elbows should be almost between your knees at the bottom. Drive back up explosively, keeping your torso upright and the dumbbell steady throughout the movement.
Three-Point Row x 10 reps
Hold a dumbbell in one arm and hinge at the hips, letting the dumbbell hang and placing your empty hand onto a bench, box or wall for support. With a flat back and rigid core, shift your weight onto your supported hand and row the right dumbbell up into your hip. Pause briefly, then lower the weight under control. Repeat.
Dumbbell Romanian Deadlift x 10 reps
Stand tall holding a pair of dumbbells at waist height. With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground, pinning your shoulders down and maintaining a flat back. Push your hips back until you feel a stretch in your hamstrings, pause and then explosively return to an upright position.
Push Press x 10 reps
Clean a pair of dumbbells onto the front of your shoulders. Take a breath and brace your core. Dip at the knees and, using your legs to help, drive the dumbbells up overhead. Lower them under slow control to your shoulders and repeat.
Suitcase Carry x 30 secs
Deadlift a single dumbbell up to waist height and grip to at your side. Squeeze the opposite hand to create tension. Stride forward with purpose. Focus on your breathing and try to ensure you walk in a straight line and avoid lateral movement as much as possible.
Bear Crawl x 30 secs
After getting into an all-fours position, with your hands directly beneath your shoulders and knees beneath your hips, move forward with your left foot and right hand simultaneously. Keep your torso still and head down, repeating the movement with the right foot and left hand.
