Want to look like Yuri Boyka from ‘Undisputed’? If you are an action movies fan, there’s no way you haven’t seen or heard of the absolutely mesmerizing actor and martial artist Scott Adkins. He is the main star of Undisputed 2 and 3, and the fourth sequel called ‘Boyka: Undisputed’. Scott has become well known for his acrobatic moves and agility and his awesome movie fights have become an art of their own. He is one of the less known action stars in Hollywood and one of the most underrated.
Ever since he was a kid, he was interested in martial arts and regarded Bruce Lee as an idol. He first took up taekwondo and since the age of sixteen also started training kickboxing for which he managed to get the black belt by turning 19. Other martial arts he has also trained are judo, jujutsu, Krav Maga, ninjutsu, Karate, wushu, capoeira, gymnastics and Jeet Kune Do.
During his film career, Adkins has been cast in mostly direct-to-DVD movies like the two Undisputed sequels, Assassination Games, Ninja, however he finally got to get a bigger role in Stallone’s ensemble cast testosterone-packed movie ‘The Expendables 2’ and star along other great action stars like Jason Statham, Jet Li, Dolph Lundgren, the all-powerful Chuck Norris, Jean-Claude Van Damme and many others.
What separates him from most of the celebrities who are training just to look better for a movie role and pure aesthetics, he actually has something to show for it. He holds several black belts in taekwondo, as well as kickboxing. So, he backs up that powerful looking muscly and shredded physique, with a real knowledge of lots of martial arts combined together to create the perfect combination of an action star, which is lacking in the majority of Hollywood actors. You can see that for yourself in all of his movies where he turns into a real killing machine.
Scott’s workout program designed to build muscle fast
As anyone with good eyesight can see, Scott Adkins has an extremely muscular body, which is also well proportioned and aesthetically pleasing at the same time. In order to get anywhere close to the amount of muscle mass he has to get a body like that, you need to start lifting weights with ferocity and intensity.
We present to you one of the workouts he uses in order to build muscle mass. It is an upper body/lower body split routine:
Workout A – upper body
- Bench press – 3 sets x 10 reps
- Dumbbell/Barbell/Cable rows – 3 sets x10 reps
- Dumbbell overhead press – 2 sets x10 reps
- Pull ups – 2 sets x 12 reps
- Dumbbell triceps extension – 2 sets x12 reps
- Dumbbell curls –2 sets x15 reps
Workout B – lower body
- Front squat – 3 sets x 8 reps
- Stiff-legged deadlift – 3 sets x 8 reps
- Barbell lunges – 2 sets x 10 reps
- Seated calf raises – 5 sets x 12 reps
- Standing calf raises – 2 sets x 12 reps
You will alternate Workout A and B by skipping a day. For example, Workout A on Monday, Workout B on Wednesday, Workout A on Friday etc.
The next workout is conditioning circuit designed to burn fat and it is entirely up to you whether you will do it. If you want to do it, make sure you have some experience with this type of training, because it can severely drain your energy and is not recommended for beginners. You can choose to do the circuit after finishing each of the workouts described above. Do the circuit two to three rounds with a 30 second rest interval between each round:
- Burpees – 10 reps
- Dumbbell swings – 15 reps
- Mountain climbers – 40 seconds
- Close grip push ups – as much as you can for 30 seconds
His Diet – Continues on next page…