Connect with us

Workout Routines

Scott Adkins Workout Routine

Avatar

Published

on

Scott Adkins' Workout Routine & Diet

Those who have watched Scott Edward Atkins in The Bourne Ultimatum, Zero Dark Thirty, The Expendables 2, X-Men Origins: Wolverine, and Boyka: Undisputed have surely fallen in love with his buff body and MMA fighting skills.

He has received training in different martial art styles including judo, karate, kickboxing, jujutsu, ninjutsu, Muay Thai, and Krav Maga.

Within this article, we’ll discuss the training and diet plan that Adkins follows to keep him in such good shape and stay fit for the characters he plays.

 

Current Stats 

Height: 5’ 10

Weight: 178 lb

Age: 43 years old 

Birthday: 17th of June, 1976

Birthplace: The Royal Town of Sutton Coldfield, United Kingdom

Accolades: Action on Film Festival Winner, 2010

 

Workout Principles

Scott Adkins has been in multiple famous movies such as Doctor Strange, The Bourne Ultimatum and X-Men Origins: Wolverine. He’s a man that does not require a stunt double. 

Adkins is an amazing athlete that knows six forms of martial arts: Karate, judo, kickboxing, jujutsu, Krav Maga, and ninjutsu—yes, as in the art of being a ninja.

 

Scott Adkins’ Workout Routine 

Adkins focuses a lot on volume training and simple weight training.

Adkins makes sure to hit the gym five to six days each week and train intensely. He mostly focuses on compound lifts to gain functional strength and gain muscle.

He mixes up his workouts, training three days with weights and two days with cardio mixed with martial arts. Aside from explosive movements, he performs plyometrics for his lower body. 

Here is Scott Adkins’ workout routine: 

 

Monday: Triceps and Chest

Within this routine, Adkins performs 8 exercises, but for a total 3 sets and 12 reps.

Here’s Scott Adkins triceps and chest routine: 

1. Bench Press (3 sets, 8-12 reps)

2. Chest Dips (3 sets, 15 reps)

3. Incline Bench Press (3 sets, 8-12 reps)

4. Overhead Tricep Extension (3 sets, 8-12 reps)

5. Chest Flys (3 sets, 8-12 reps)

6. Tricep Cable Pushdown (3 sets, 8-12 reps)

7. Push Ups (3 sets, 25 reps)

8. Cable or Dumbbell Kick Backs (3 sets, 8-12 reps)

 

Tuesday: MMA or Cardio

On Tuesday, Adkins targets MMA or cardio. There are 4 different exercises within Adkins MMA/cardio routine.

Here’s Scott Adkins MMA/Cardio routine: 

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

 

Wednesday: Biceps and Back

On Wednesday, Scott performs a biceps and back routine, focusing major 8 exercises. Every set is around 12 reps.

Here’s Scott Adkins biceps and back routine: 

1. Deadlift (3 sets, 8-12 reps)

2. Dumbbell Bicep Curl (3 sets, 8-12 reps)

3. Cable Row (3 sets, 8-12 reps)

4. Preacher Curl (3 sets, 8-12 reps)

5. Wide-Grip Pull-Ups (3 sets, 8-12 reps)

6. Hammer Curl (3 sets, 8-12 reps)

7. Lateral Pulldowns (3 sets, 8-12 reps)

8. Barbell Bent-Over Row (3 sets, 8-12 reps)

 

Thursday: MMA or Cardio

On Thursday, he hits his back routine for 4 exercises. 

Here’s Scott Adkins MMA/Cardio routine: 

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

 

Friday: Shoulders and Legs

On Friday, Randy hits a shoulders and legs workout routine by doing 8 different exercises with 8-12 reps.

Here’s Scott Adkins shoulders and legs routine: 

1. Back Squats (3 sets, 8-12 reps)

2. Military Press (3 sets, 8-12 reps)

3. Leg Press (3 sets, 8-12 reps)

4. Arnold Press (3 sets, 8-12 reps)

5. Hamstring Curl (3 sets, 8-12 reps)

6. Shoulder Dumbbell Front Raise (3 sets, 8-12 reps)

7. Calf Raise (3 sets, 8-12 reps)

8. Dumbbell or Barbell Shrugs (3 sets, 8-12 reps)

 

Saturday: MMA or Cardio Optional

On Saturday, Scott performs an MMA or cardio routine, focusing major 4 exercises.

Here’s Scott Adkins MMA/Cardio routine: 

1. Cardio (HIIT for 15-20 min)

2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)

3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)

4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

 

Sunday: Rest 

On Sunday he rests and eats good food to recover his body. 

 

Scott Adkins’ Diet 

Scott Adkins cuts out carbs from the rest of his meals after lunch to minimize fat and facilitate weight-loss. To gain muscle, he aims for having about 0.7-1 g of protein per one pound of bodyweight.

His regular diet includes fresh, whole grain foods like fruits, green veggies, lean proteins, fish, and protein smoothie. 

Here is Scott Adkins diet: 

Meal 1: 

  • Whole Grain Toast 
  • Oatmeal 
  • Fruit 
  • Protein Shake

Meal 2: 

  • Fish 
  • Egg 
  • Rice 

Meal 3: 

  • Nuts 
  • Green Salad 
  • Chicken Breast 
  • Sweet Potatoes 

Meal 4: 

  • Green Veggies 
  • Fruit 
  • Protein Shake 

 

Supplements

Scott Adkins uses the following supplements to help fuel his gains:

  • Trembolex Ultra
  • Vigor Muscle Nitro
  • Multivitamin 
  • BCAA’s

 

Summary 

Scott Adkins is regarded as being one of the top action stars currently working in Hollywood.

He has starred in films such as Expendables 2. His training schedule looks pretty hectic as it involves lifting weights as well as taekwondo and kickboxing.

What do you think about Scott Adkins’ workout routine and diet? Leave a comment below. 

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *