[Scott Adkins workout edited 3/2/2012]
I’m a huge fan of action movies, but I’ve only recently discovered the absolute awesomeness that is Scott Adkins after watching Undisputed 2 and 3. Yeah I know, shame on me.
If you don’t don’t know who Scott Adkins is, he’s one of the more “under the radar” action stars in Hollywood and he’s also THE most underrated one as well.
Over the years, Scott has appeared mostly in direct-to-DVD films such as Undisputed 2, Undisputed 3, Ninja, and Assassination Games.
Huh, Assassination Games?
Exactly.
I seriously don’t understand why this guy doesn’t get more big movie roles, but hey, at least he’s set to star alongside the likes of Hollywood’s greatest actions stars, Jason Statham and Sylvester Stallone in 2012′s The Expendables 2.
And unlike most celebrities who workout mostly for looks and aesthetic reasons, Adkins holds multiple black belts in taekwondo and kickboxing. So not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.
Scott Adkins workout routine to gain muscle
As you can tell from the picture and video above, Adkins is a very muscular man, and in order to gain any appreciable amount of mass, you need to lift weights, and you need to lift hard and heavy.
Here’s a sample weight lifting routine for you to gain muscle:
Monday (upper body)
- Flat bench press – 3 x 6 reps
- And rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
- Dumbbell military press – 2 x 12 reps
- Chin ups – 2 x 10 reps
- Tricep extension (with rope or dumbbell) – 1 x 15 reps
- Dumbbell curl (with dumbbell or barbell) – 1 x 15 reps
Wednesday (lower body)
- Front squat – 3 x 5 reps
- Romanian deadlift – 3 x 6 reps
- Leg press – 2 x 12 reps
- Seated calf raise – 2 x 12 reps
- Standing calf raise – 2 x 12 reps
Friday (upper body)
- Same as Monday but replace flat bench press with incline press.
Completely optional (fat burning conditioning circuit)
I’ve also added a simple fat burning and conditioning circuit to the Scott Adkins workout above. This is completely optional and I probably don’t even recommend it if you’re a complete beginner to working out. You can do this circuit after each of the workouts above.
Perform the circuit 2-3x with 30 seconds of rest between each circuit
- Burpees – 12 reps
- Dumbbell swing – 20 reps
- Mountain climbers – 45 seconds
- Close grip push ups – as many as possible in 30 seconds
Scott Adkins Diet
How many calories should I eat to gain muscle?
To minimize fat gains, use the following:
On workout days, eat 500 calories over your maintenance: 15 * (your bodyweight in pounds) + 500
On rest days, eat about 200 calories below maintenance: 15 * (your bodyweight in pounds) – 200
How much protein should I eat to gain muscle?
Aim for about 0.8-1 gram of protein per pound of bodyweight.
Do I need to eat pre/post workout?
It’s not 100% necessary to eat pre-workout, if you’re hungry, you could eat something light, possibly a protein shake. Despite what most people believe, pre-workout nutrition doesn’t really impact muscle growth or fat loss. Just give fasted training a shot, you might be pleasantly surprised.
And the same goes for post-workout nutrition – don’t worry about it. There’s absolutely no need to rush home to eat something after a workout. Just try to eat something withing 2 hours of working out.
How many meals do I need to eat a day?
While a lot of people say you should eat 6 times a day, it’s really not necessary. As long as all your calories are all accounted for by the end of the day then you’re good to go.
Packing on muscle quickly and efficiently
Scott Adkins has a very visually impressive body. In no way is he a professional bodybuilder, but he sports a very impressive amount of dense muscle mass and walks around with relatively little body fat.
If you like this kind of look, my friend Rusty Moore has a program called Visual Impact Muscle Building For Men. It’s a complete 4-part course to help guys get that lean and ripped “Hollywood” body.
Let me know if you have any questions about the Scott Adkins workout in the comments below.
Cool man. I had not even heard of this guy prior to reading this. I train in Taekowndo too and you can definitely get ripped with martial arts. Definitely looks like he might lift weights as well. Your site looks awesome by the way. Theme is killer.
Thanks Josh, Scott is definitely one of the more “unknown” action guys. Should definitely check out his movies.
hes definitly my favorite action actor , in his movies no need to pretend to be the don juan or the smart guy , he can really kick ass,
i am individually trying to do his backflip kick ,i guess i need really strong abs , I AM ON IT,
THANKS MAN FOR THE INFOS IT WAS REALLY HELPFULL
I MIGHT GO ON HOLLYWOOD !!
No problem, glad to help.
Him and Michael Jai White are my best 2 actors. They both define the Tae Kwon movement, u can see the different martial arts in their fights. Plus I think his doin my favorite kata(Seyenchin)in the top pic. They both hold several black belts and define Tae Kwon Do and Kyokushin
Bobzit,
Michael Jai White is pretty awesome as well. But him and Scott definitely don’t get enough exposure. Hopefully they’ll star in some bigger movies soon.
What does it mean when it says rowing movement
And why is the work out so short and consist of only two sets of some workouts..
Rowing movements are typically back exercises such as 1-arm dumbbell rows, barbell rows, or cable rows. And for some of the exercises, it’s simply 2 sets for the exercise, not the entire workout so that you don’t overtrain.
Yep Boyka fan, 2 sets is definitely enough to promote muscle growth given you do the exercise 2-3 times per week. I’ve even tried it with low reps. Does the job well.
hi i do jogging everyday for 1.30-2 hours im not in a gym yet but will be joining in the summer i allready have very muscular legs and shoulders but i dont have muscular arms or stomach i would like to become as muscular as possible in the space of 3 months as i have mma fights comeing up if you could give me any information on how to accomplish this muscle growth in such a small period of time i would be very grateful . the site rocks and i hope to hear from you soon
Hey Adam,
Well first off, do you need to be doing so much jogging every day? If possible, I would cut it down to no more than 3x per week if you’re trying to build muscle. And for the workout, you can just do I plan I laid out in this post for 3 months. Train hard and make sure your diet is in check and you should be good to go.
I am a die hard fan of scott. Can you pls give me FULL LENGTH workout video links of scott. Even compilations will do. Thanx
Here’s a video – http://www.youtube.com/watch?v=MWu_LXME510
Hi scott is very sexy man and his body is so amazing he workout very hard
how many pounds should I lift? 70-80-90% of my max?
Thanks
well it’s dependent on the amount of reps you’re lifting. You have to play around with this at first. Higher reps = lighter weights and lower reps = heavier weights.
Pick a weight that you can only lift for the specified amount of reps.
undisputed 3 oh yes!!
This is not his workout. Seriously.. 1set of biceps and triceps? This is just blogger bs. This isn’t his workout.
Yeah I know. Never said this was his official workout, just a sample muscle building routine for guys who want a similar physique like Scott Adkins, that’s all.
hey, id just like to ask, what kind of specific foods would the diet need to consist of in order to keep a healthy diet, like what foods would you recommend??
could you if possible please list them for me, so i can hit my calorie intake…like for workout days my calorie intake comes up to 2814, and for rest days its 2114
thank you
Well in general… eat lots of fruits, veggies, lean meats, fish, take protein powder is needed. There’s a lot of food out there. it’s up to you on what you prefer.
the monday upper body work out on this page seems a bit easy to be honest.. can you specify resting times in between and also weights?
5-6 reps = 2 min rest
10-12 reps = about 1 min rest
For the specified rep range, choose a weight that you can only lift for 6 reps, 10 reps, 15 reps
hi scott
I’m sadeq from iran and i like to see you in iran but if you don’t come to iran so i come to england and see you
I love you scott
sadeq
Doesn’t he get any pain after all those workouts and stunts? How to tolerate it then?
Years of training and experience
hi scott
i’m youcef from in the algeria I practitioners the kung fu wushu and i consider the best martial arts
i know you’re good at Taekwondo I train every day with long-distance Enemy I want advice from an expert. want to know Are you practicing kung fu ??
“While a lot of people say you should eat 6 times a day, it’s really not necessary. As long as all your calories are all accounted for by the end of the day then you’re good to go.”
If you have all of you calories for breakfast, you’re going to be starving throughout most of the day. If you have too large a meal in one sitting you will store what you can’t burn as fat.
6 – 7 evenly spaced out meals with around 300-400 calories (depending on your weight and BMI) would be best because it ensures your metabolism is always raised and you’re not eating more than you can digest.
I think.
Not exactly.
Meal frequency is largely irrelevant when it comes to fat loss or muscle gain. The total amount of food you eat at the end of the day is what matters…it doesn’t matter how many meals you eat.
Question about your weight maintenance formula. How did you come up with 15 times the body weight? Everywhere else I look and read that the formula is more complex than that. Just wondering how you came to this conclusion. Does this formula factor in height, age, bone density …etc?
15 times BW is a very general formula. It simply gives you a base point/estimate for how many calories it will take to maintain your weight. You need to play around with this amount. Even those ‘fancy’ calorie calculators are a crapshoot. The more active you are the more calories you need.
Hello there
i have seen your page and wanted to ask questions do body-building and have done Boxing for 6 years and i want to know how to get a body like Scott Adkins best method and diet and Routine
Now i have started Kick boxing and Tay Boxing for MMA Training i would like to know how long and how i would be able to have a body like Scott Adkins.
please get back to me ASAP thank you
Um…follow the workout in the article.
Wow thanks alot, I just started this and I will see where it goes. That circuit is a killer haha…
cool let me know how it goes/
In the exercises are the weights fairly heavy or fairly light?
heavy always heavy
Buddy even I’m an action loving creature . And in my list of action heroes “Scott Adkins”is at no. 1 . Followed by marko , Michael so on and so forth but he is and will be my all time favourite …..
hey admin i’m just 5.6 what should i do to get height of scott ?plz mention few exercises so that i can do it daily
You can’t increase your height
hey man i’m still 18. Dont u think i can still grow.just mention the exercises
ya use the workout I wrote
Hey, I was wondering are all of these exercises possible with dumbbells and barbells? I’m not a member of a gym but I have a pretty basic home gym. If not are there any alternatives to the exercises that need different equipment?
Yes these are all possible with dumbbells and barbells, except the chinup which you’ll need a chinup bar. But if you can’t do chinups, just do more dumbbells or barbell rows.
Hey Admin what’s up?
First, thanks for all the tips, routines and dedication you put through this page, I’ve been following you and I admit I’ve learned many things, nice. Now, a couple of questions.
1. Let me try to understand this routine, you mean working mon, wed, and fri only? isn’t it quite a small amount of days? what about weekends? or should I start working out first day and resting second and then workout again and so on?
2. Is this workout designed to every type of person? I mean, do I need to have been working out before? I am a little rookie in this topic, I had a routine once but I quit and I’ve been doing Karate since, now it’s been 2 years and well, I’m not in bad shape but yeah, I’m in the mood for improvement; should I start working out as you plan or is it necessary to start up with some basics just to get my body back into the habit of gym?
Thanks a lot!
1. yes workout on m/w/f
2. As long as you’re not in terrible shape, you can do this workout
-Keith
i am 13 now, and i want my physique to be exactly like scott adkins in undisputed 3. So, i was wondering will this workout be suitable for me too?
You’re only 13 so don’t expect to get a physique like Scott for many years. Although this work will help you gain muscle.
hi admin first of all thanks for the info bro. the routine seems great and I’m looking forward to get started on it. pretty soon ima let u know how it goes for me.
Scott Adkins rocks! he really inspires me to get in the best most ripped shape i can possibly accomplish. I’m 19 years old and I’m in the stage of really wanting to get that awesome physique as Scott Adkins.
I stumbled on this from a google search and read it. I see that you are a Scott Adkins fan and trying to help people but the info you listed wont get results,.
And why is that, Josh?
has anyone bought the Visual Impact Muscle building program by Rusty Moore?
if so is it worth it? im very skeptical on purchasing stuff like that. I am interested and would really like to try it but sot sure if it is worth it. Any advise would help please and thank you