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The Scott Adkins 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.

Scott Adkins

Scott Adkins

God has given me a gift – only one – I am the most complete fighter in the world.

— Yuri Boyka

If you have watched the movie Undisputed 3, you are definitely a Scott Adkins fan. Everyone is impressed with his amazing MMA fighting skills which include the most awesome Taekwondo kicks that I have ever seen. You may have also seen his fight scene with Jason Statham in Expendables 2.

He has a world-class fighter physique that most people only dream of. He looks like a badass Russian Hercules with tattoos and scars. He is 5 ft 11 inches and weighs 165 lbs (75 kg).

To develop a body like Boyka, you will have to gain lot of muscle and have minimum fat in your body. You will have to do all the right exercises to get the shape and proportion right. You must have noticed his square pecs and wide abs which make him look like a sculpture of some Greek god.

Boyka

Boyka

Scott Adkins is not just a bad-ass on screen – he is even tougher in real life. He has training in various martial arts styles. When he was 14, he got inspired by Bruce Lee and started learning Taekwondo. He got his first black belt when he was 19. He also holds a black belt in kickboxing.

That's not all – he also has training in Karate, Judo, Jujutsu, Wushu, Muay Thai and Ninjutsu. I am not kidding – watching Bruce Lee films can do that to people.

We can turn this around – we can turn this into our advantage. We can say this is work, or we can say this is training.

— Yuri Boyka

Despite his big, muscular frame, Scott is very quick. He moves fast. He kicks fast. And he does all kinds of crazy ass Taekwondo moves that he is too big for.

Why, you ask?

Because he trained smart!

I know some fighters who were quick and flexible before, but ended up getting too slow and stiff after they started weight training. Eventually they quit martial arts.

Does that mean weight training slows you down?

Well, that depends on how you train. Training with weights won't slow you down as long as you stick to a routine that consists of mostly compound lifts – focusing on gaining functional strength as well as muscle – and don't rush for results.

Back:

  • Deadlift
  • Pull ups

Legs:

  • Squats
  • Deadlift

Chest:

  • Incline dumbbell press
  • Inclined bench press
  • Dips
  • Push ups
  • Shoulder
  • Overhead press

Abs

  • Leg raises
  • Alternate leg raises
  • L sits
  • V sits

Calves

  • Jump rope
  • Vertical jumps

Forearms

  • Dead hangs on pull up bar
DayMuscle groupsExercise

Monday

Legs, back, arms

Deadlift (5X10), pull ups (maxX5) or bicep curls (5X10)

Tuesday

Abs, forearms

Leg raises (20X3), L sits (1 minX5)

Wednesday

Legs, chest

Deadlift (5X10), incline dumbell press/ Incline bench press (5X10)

Thursday

Abs, calves

Leg raises (20X3), L sits (1 minX5), verticle jumps

Friday

Legs, shoulders

Deadlift (5X10), overhead press (5X10)

Saturday

Abs

Alternate leg raises (10X3)

Sunday

Rest

-

Winning takes many things: who can be the best fighter, yes, of course – but most important – who can survive.

— Yuri Boyka

  • For gaining muscle mass and strength, keep the rep range between 4 - 6 reps. Perform 10 sets of all major lifts.
  • Don't do any cardio or physically demanding activities while you are trying to bulk up. It will hinder your gains.
  • Avoid foods containing gluten, such as rice, wheat, etc.
  • Limit your fat intake to minimum. Eat less salt.
  • Add weight to your lifts after each workout. When you stop progressing, deload 10% of your max, and start again.
  • Never train to failure. Our goal here is to do a lot of volume with heavy weights — there is no need to exhaust your muscles. That, at the very least, may hinder your progress and, at worst, may lead to an injury. Lift safe!
the-scott-adkins-workout-routine

The trickiest part in weight training is choosing the 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.

Fortunately, the workout provided above is designed to work for all three body types. Still there are some guidelines you need to follow so that you can get the maximum benefit from the workout.

Here are some tips regarding the diet and the routine.

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 drink too much though
  • Try to eat enough calories for recovery
  • Eat protein-rich foods
  • Eat fiber
  • Drink lots of water
  • Avoid physically demanding activities when bulking up

The book You Are Your Own Gym - The Bible of Bodyweight Exercises has everything you need to know about gaining muscle mass for ectomorphs. Including accurate and effective advice about nutrition.

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 three or more times a week.

  • 8-10 sets for each exercise
  • Avoid fatty foods
  • Eat vegetables
  • Try to eat enough calories for recovery
  • Eat protein-rich foods
  • Eat fiber
  • While losing fat, do lots of jumping rope
  • Drink lots of water

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

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

  • Lift heavy
  • Do a lot of jump rope
  • 10 sets for each exercise
  • Avoid fatty foods
  • Eat vegetables
  • Try to eat enough calories for recovery
  • Eat protein-rich foods
  • Eat fiber
  • Drink lots of water
  • Avoid foods with gluten

I don't know how much the gym membership costs at your gym but the average in America is around $50/month, which comes out to around $600 per year. This is very expensive.

You're far better off buying your own equipment, which is not as expensive as you think. A 300 pound Olympic set will cost you around $250, $300 for a squat rack, and around $50 for a bench. These things are all you need for a strength workout.

Do the math. It's a good investment. Any other exercise that requires other equipment then above, you don't need to do. That's how the Russians train, and look at them. They don't need fancy equipment to dominate in Olympic weight-lifting. Just ask a Russian how much they bench.

Thank You for Reading!

That's it, now you know everything you need to build a fighter body like Boyka. If you have any doubts, feel free to ask.

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.

© 2014 Dattaraj

Comments

asad on January 28, 2019:

can i follow these steps? i am gymnastic player. Is it good for me?

Nelson on March 06, 2018:

Am on that way and I have get some advice from you.

Billy on May 01, 2017:

I wil start with that training..scott thanks for your advice

Dattaraj (author) on June 20, 2015:

Eddy and Steve, if you are and endomorph or mesomorph, you can do it everyday or preferably 5-6 days a week.

If you are an ectomorph, don't do any cardio while bulking up. And if you have to (Which is not recommended) but if you have to, consume more calories to make up for it.

Dattaraj (author) on June 20, 2015:

Arnold, 1 - 1 1/2 min is ideal rest between sets. Although if you are lifting heavier loads you can go upto 3 min or longer.

Dattaraj (author) on June 20, 2015:

Hakeem, if you live somewhere with colder climate then you can't skip the warm up. Jogging or jump rope for a couple of minutes followed by a set or two of bodyweight exercises for the body part you're going to work out is an ideal way to do it.

While working out with weights, just remember to grip the bar tightly, maintain good form, and tighten all of your muscles including glutes and abs. As long as you don't train till failure (At which point you struggle with maintaining correct form) or lift heavier than you can control, you'll be fine.

Dattaraj (author) on June 20, 2015:

Scott, 5x10 means ten sets of five reps. Never train till failure. Especially not with deadlifts.

Steve on June 19, 2015:

On what days should I JUMPROPE?

Eddy on June 17, 2015:

On what days should I jump rope?

Arnold on June 17, 2015:

How long should My rest time between sets be?

Hakeem on June 17, 2015:

How do I warm up for these workout sessions, also I'm an endomorph

Scott on June 17, 2015:

What does (5x10) mean?

Dattaraj (author) on December 29, 2014:

Hey, Eddie.

If you can't do a the regular L-sit yet, try it with your knees tucked. You'll have to do it with hands resting on a higher surface (bed, bench, steps, etc.), or hanging on a bar. Then when you can do it for a minute and more, try with straight legs but feet closer to the ground (forming an obtuse angle). Work your way to a regular L-sit.

L-sits rock! Good luck!

Eddie on December 29, 2014:

Im having a hard time doing L sits, how do I improve on it?

Dattaraj (author) on December 29, 2014:

Well, Mason, it depends. If you are overweight, try losing some weight and then start with some easier variations. Else, if you are, at the time, too weak to do regular pull ups, start with some easier variations like assisted pull ups (With a chair or using resistance bands), lateral pull ups, etc. Also try dead hangs. Just hang on the bar, gripping it as tight as you can, and tightening all the muscles in your body.

mason on December 28, 2014:

What is a good exercise to replace pull ups because I can't do pull ups. Thanks!

Dattaraj (author) on December 27, 2014:

Hey, Andre!

Vegetables contain fewer calories and they make you full. You can substitute them with anything that does the same.

5 reps is ideal for strength and muscle gains. Lower the reps when you lift heavy. Don't force the reps; do as many as you can in good form.

In the beginning, jump rope for 5-10 minutes. Get your heartbeat up. Then, gradually, increase the amount. I do 10 sets of 200 with 1-2 min breaks.

Good Luck!

andre angelo on December 25, 2014:

Is eating vegetables really necessary?

how many reps should I do if I'm an endomorph?

And how long do i jump rope?

Thanks for the help

Dattaraj (author) on November 30, 2014:

Hey, Julio. First of all, good luck!

You will start seeing the results soon. Just keep adding weight to the bar and consume enough calories.

Having sex won't affect your gains, although you will need to make up for the calories it burns (about 300).

Julio on November 28, 2014:

Will having sex affect this routine and if so, what would anyone recommend as in how often should I have sex?

Julio on November 26, 2014:

I just started this routine yesterday (Tuesday) and I'm really excited to see the results!! Boyka is beast!!

Dattaraj (author) on October 02, 2014:

Hey, Emre, first of all, good luck!

And no, he isn't. You don't need them either. Heavy lifting and a good diet will be enough. Also, this workout allows enough rest time for recovery so no supplements are needed.

Emre on October 01, 2014:

Im Gonna Give This A Try...I Got A Quick Question Is He On Any Supplements?

Dattaraj (author) on September 05, 2014:

Hey, Mike! If you don't skip workouts, use good form, and keep on adding weight to the bar, you will get great results. The workout is designed for getting the shape like Boyka. For size, you'll have to life some heavy ass weights.

Just follow the instructions and don't give up.

Good Luck & Lift Safe!

mike jordan on September 03, 2014:

Hey man are you possitive that these exercises will get me the boyka type body shape ...

Dattaraj (author) on July 15, 2014:

Hey, Hezekiah, Thank you for reading!

Although 10 sets of each lift may seem too much, it's just 2 exercises per workout, so the workout takes an hour at most, provided you don't rest too much in between sets -- 30 - 90 sec is ideal resting time. I am assuming that you don't have to stand in line for the bar.

If you want, you can skip Tuesday, Thursday, and Saturday. Do some ab exercises at home or work.

If 10 sets are too much for you, do 8.

Hezekiah from Japan on July 14, 2014:

Good tips there, Im sure he is from my next of the woods, Birmingham.

That routine would definitely need to be changed up a lot for a full time worker.

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