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The Cam Gigandet Workout Routine

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Dattaraj is a science writer. He writes about health, psychology and fitness. He's also a film buff and writers articles about films.


Is it too soon to say that the pumped up bodybuilder look is out of style? Are we over with the obsession of big GUNS?

If it's not happened yet, it will soon. Ripped muscles and functional strength seem to be catching people's attention. Bruce Lee was so much ahead of his time. He had that look in the '60s.

It's not the daily increase but the daily decrease. Hack away the unessentials.

— Bruce Lee

Hack away the unessentials. That's what Cam Gigandat did while preparing for his role in the movie Never Back Down. He has gained weight (muscle) since but still maintains the ripped look.

While the film makers instructed Sean Ferris to gain weight for his role as a college football player, Cam was told to achieve the Bruce Lee look for his bad-ass, ass-kicking villain role he portrayed. And so he did. He lost fat, got more defined muscles.

In this article, I provide you with his workout and some tips to achieve the Ryan McCarthy look. Also, since it's more about losing fat than gaining muscle mass, diet is important.

Cam Gigandet Workout Routine

DayMuscle groupExercise



Push Ups (10x3), Incline Dumbell Press (5x3)



Pull ups (5x5), Seated Rows (5x3)



Leg raises (5X6), L-sit (Max)



Overhead press (5x3), Arnold Press (5x4)



Hammer Curls (3x5), Barbell curls (5x3)



Leg raises (5X8)




Workout Guidelines

  • To activate more muscles make your fist as tight as possible as if crushing the bar with your hands. This will also strengthen your grip.
  • Do all the exercises in a controlled pace. Don't use momentum. Don't force reps. Always perform reps in good form.
  • Start with regular push ups and as you get stronger move on to harder variations. Do the same with all the body weight exercises.
  • Avoid overeating.


Look at the photo above. How much fat do you think he carries? Not more then 5%. You can do all the exercises in the world and still be fat if you ignore to follow a diet.

For those with fast metabolisms, thank your stars for your luck and don't overeat.

For the rest of you—no fatty food. Try decreasing the amount of calories you consume till you start seeing noticeable results. Then stick to it.


If you are trying to gain muscle, limit you cardio, it will only stall your gains. If you planning to lose fat, do cardio everyday. Preferably after your weight training sessions.

  • Go for a jog daily. Start with running short distances at first. Then increase as you get better. Also try varying the speed to avoid boredom.
  • Try jump rope. Start with a few minutes of jumping rope and eventually, as you get better, perform longer sessions. Aim for 30 minutes.
  • You don't have to do both the exercises. Do what your body can handle and whatever works best for you.

Different Body Types

The most tricky part in weight training is choosing a right workout and diet plan according to your body type. People react differently to weight training, so one method that worked for someone you know, might not work for you.

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Here are some guidelines for different body types you should follow for best results.

Tips for Ectomorphs

Ectomorphs, A.K.A hard gainers, are people with small joints, and a high metabolism. They have a hard time gaining muscle, maintain low body fat, and have a small frame.

Your goal should be to add lean muscle to your frame. You can lose what little body fat you have later.

  • 5-6 is the ideal rep range.
  • If you are not lactose intolerant, milk can help in gains. Don't consume too much though.
  • Eat protein rich foods.
  • Eat fiber.
  • Drink lots of water.

Tips for Mesomorphs

Mesomorphs have good genetics for muscle gains, and can gain muscle more easily than ectomorphs. They are naturally muscular and have bigger joints.

Your goal should be gain muscle first and then lose the body-fat and get ripped. When you have bulked up enough. Do cardio 3 or more time a week.

  • 3 - 5 sets for each exercise.
  • Avoid fatty foods.
  • Eat vegetables and other low caloric foods.
  • Eat protein rich foods.
  • Eat fiber.
  • While losing fat, do lots of jumping rope.
  • Drink lots of water.

Tips for Endomorphs

Endomorphs are people that have a hard time losing weight. They have big joints, wide waste, and a slow metabolism.

A good diet plan is your best bet. Without that, the only thing the cardio sessions will do is to exhaust you. Find a solid diet plan that works for you.

  • Lift heavy
  • Do a lot of jumping rope
  • 3 - 5 sets for each exercise
  • Avoid fatty foods
  • Eat vegetables and other low caloric foods
  • Eat protein rich foods
  • Eat fiber
  • Drink lots of water
  • Avoid foods with gluten

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Dattaraj (author) on February 03, 2015:

As I have already mentioned in the "Bruce Lee workout" article, Lee had an intense regimen that mostly consisted of exercises meant to improve his fighting skills. The workout I have provided is meant for strength and muscle gains. He also did pyramid sets, which are not possible to fit into one hour workout sessions. Times have changed.

Cam had to lose fat to achieve that look for his role. No point in doing too many exercises and lifts trying to gain muscle mass when you are doing a lot of cardio. It doesn't work.

Liam Hallam from Nottingham UK on February 03, 2015:

I can't believe the above is all the guy was doing In the gym. I also struggle to believe tha t Bruce Lee would do specific training days. I certain we're only seeing a fraction of what he would have done above

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