1. Headline
  1. Headline
By
Special to TODAYshow.com
updated 6/21/2010 8:50:37 AM ET 2010-06-21T12:50:37

When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients.

  1. More Entertainment stories
    1. Autistic ballerina dances her way into hearts

      In a popular YouTube video, the beaming little ballerina dances an entire four-minute routine seemingly perfectly, matchin...

    2. Every on-screen drink in 'Mad Men' in 5 minutes
    3. See the 'Dancing' stars' most memorable moves
    4. Emmy's biggest snubs? Cranston, Hamm, more
    5. 'Toy Story' toys burn up in prank on mom

I have the actors do weight training in the morning and cardio at night. The purpose of separating the weight training and cardiovascular training for 6 to 9 hours is because weight training causes the body to secrete anabolic hormones (muscle building) and cardiovascular exercises cause the body to secrete catabolic hormones (fat burning). This way my client got the most effective results from their workouts and fast results. I always included stretching after weight training and cardio sessions to improve flexibility.

WEIGHT TRAINING SESSION
(* — increase weight each set)

Monday – Abs/Biceps/Triceps
Abdominal Crunches - 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Seated Dumbbell Curls – 3x15/12/10 *
Standing Barbell Curls – 3x15/12/10 *
Standing Cable Curls – 3x15/12/10 *
Tricep Cable Pushdowns – 3x15/12/10 *
Lying Barbell Tricep Extensions – 3x15/12/10 *
Dumbbell Kickbacks – 3x15/12/10 *

Tuesday – Abs/Chest/Shoulders
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Dumbbell Chest Press – 4x15/12/10/8 *
Dumbbell Chest Flies - 4x15/12/10/8 *
Incline Barbell Press – 4x15/12/10/8 *
Dumbbell Lateral Raises – 4x15/12/10/8 *
Dumbbell Seated Shoulder Press – 4x15/12/10/8 *
Rear Deltoid Flies – 4x15/12/10/8 *

Wednesday – Rest Day

Thursday – Abs/Legs
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Leg Extensions – 4x20/18/15/10 *
Squats – 4x20/18/15/12 *
Seated Leg Curls – 4x20/18/15/12 *
Calf Raises on Leg Press – 3x30/25/20 *
Seated Calf Raises – 3x30/25/20 *

Friday – Abs/Back
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Wide Grip Pull Downs to Chest – 4x15/12/10/8 *
Close Grip Seated Cable Rows – 4x15/12/10/8 *
Dumbbell Pullovers – 4x15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 *

CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)

Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)

Photos: Shirtless studs

loading photos...
  1. Smoothly chiseled

    For "Elysium," Matt Damon stripped the hair from his head and the shirt from his chest, telling press he spent four hours a day working out to get that six-pack. (Columbia Pictures-Sony) Back to slideshow navigation
  2. Five alarm

    Taylor Kinney creates a hot environment every time he takes off his shirt while playing Kelly Severide on NBC's "Chicago Fire." (NBC) Back to slideshow navigation
  3. First place

    Rob Wilson of Boston was chosen via online competition to be the first male model on "The Price is Right"; he'll begin work on the show in October. (CBS via AP) Back to slideshow navigation
  4. Tat's a fact

    Flo Rida busted out his singing skills and his other assets on TODAY in July 2012. (NBC) Back to slideshow navigation
  5. Shirtless for America

    Chris Evans plays Steve Rogers, who starts off 2011's "Captain America: The First Avenger" as a puny weakling declared 4-F by the army. A dose of Super Soldier serum fixes him right up. (Marvel Entertainment) Back to slideshow navigation
  6. Crazy!

    Ryan Gosling bares his chest in 2011's "Crazy, Stupid Love," playing a friend who teaches Steve Carell's character how to date after divorce. (Warner Bros.) Back to slideshow navigation
  7. Conan the Pec-tarian

    Jason Momoa, who plays Dothraki horselord Khal Drogo in HBO's "Game of Thrones" series, stars in the 2011 remake of "Conan the Barbarian." Arnold Schwarzenegger played the role back in 1982, but this version is in 3D. (Lionsgate) Back to slideshow navigation
  8. Godlike muscles

    Chris Hemsworth plays Norse god sent to Earth as a superhero in 2011's "Thor." Perhaps he's just not used to earth clothing. () Back to slideshow navigation
  9. Taking on the Predators

    Adrien Brody isn't the first name that comes to mind when you think of hulky actors, but the Oscar-winner bulked up to play a mercenary in "Predators." Taking a tip from Arnold Schwarzenegger in the original film, he smeared his body with mud to confuse the Predators' heat vision. (20th Century Fox) Back to slideshow navigation
  10. Prince of Purr-sia

    In 2010's "Prince of Persia," Jake Gyllenhaal's toned figure brought the heat to the desert. (Walt Disney Pictures) Back to slideshow navigation
  11. More than a pretty Face

    To play Templeton "Faceman" Peck, Bradley Cooper brought out his A game for 2010's "A-Team." (Doug Curran / 20th Century Fox) Back to slideshow navigation
  12. Right on the Mark

    Holbrooke, played by Mark Wahlberg, was happily willing to give Tina Fey and Steve Carell the shirt off his back in 2010's "Date Night." (20th Century Fox) Back to slideshow navigation
  13. Hunky like the wolf

    In "The Twilight Saga: New Moon," released in 2009, Taylor Lautner's ripped pecs made werewolf Jacob a force to reckon with. (Summit Entertainment) Back to slideshow navigation
  14. Traveling with their pack

    Lautner wasn't the only shirtless stud in Forks, Wash. Werewolves Paul, Embry and Sam, played by Alex Meraz, Kiowa Gordon and Chaske Spencer, showed off their washboard abs in "The Twilight Saga: New Moon." (Summit Entertainment) Back to slideshow navigation
  15. Love at first bite

    Vampire Edward Cullen (Robert Pattinson) wasn't shirtless as often as Jacob and the wolf pack in "New Moon," but he did offer up an occasional glimpse of his sparkly skin. (Summit Entertainment) Back to slideshow navigation
  16. Great Scot!

    Gerard Butler almost put audiences in cardiac arrest with his sculpted torso in "Law Abiding Citizen" in 2009. (Overture Films) Back to slideshow navigation
  17. On closer inspection

    Audiences didn't mind investigating the famed detective's anatomy when Robert Downey Jr. played the lead in 2009's "Sherlock Homes." (Warner Bros. Pictures) Back to slideshow navigation
  18. Putting the man in adamantium

    With Hugh Jackman as Wolverine, the claws weren't the only thing that audiences were looking forward to seeing in 2009's "X-Men Origins: Wolverine." (20th Century Fox) Back to slideshow navigation
  19. Golden boy

    Thanks to Matthew McConaughey's six pack, his character Ben "Finn" Finnegan in 2008's "Fool's Gold" made audiences rush in. (Warner Bros. Pictures) Back to slideshow navigation
  20. Double-oh-heaven

    Daniel Craig as James Bond in 2006's "Casino Royale" left audience members shaken and stirred. (Everett Collection) Back to slideshow navigation
  21. A body to die for

    He may have been a scumbag, but it was easy to see why the ladies fell for John Tucker, played by Jesse Metcalfe, in 2006's, "John Tucker Must Die." (20th Century Fox) Back to slideshow navigation
  22. Ain't nothing but a G-string

    In 2006's "Borat: Cultural Learnings of America for Make Benefit Glorious Nation of Kazakhstan," viewers saw a lot of Sacha Baron Cohen's character Borat -- perhaps too much. (20th Century Fox) Back to slideshow navigation
  23. Nacho, nacho man

    Jack Black showed his stuff as Nacho, a priest-turned-wrestler, in 2006's "Nacho Libre." (Paramount Pictures) Back to slideshow navigation
  24. Scared shirtless

    Not even the paranormal stopped Ryan Reynolds from walking around half-naked as haunted homeowner George Lutz in "The Amityville Horror," released in 2005. (MGM) Back to slideshow navigation
  25. Quite a thrilla

    Will Smith was "ab"-solutely fabulous when he played legendary boxer Muhammad Ali in 2001's "Ali." (Everett Collection) Back to slideshow navigation
  26. Killer body

    Cold-blooded murderer Patrick Bateman, portrayed by Christian Bale in 2000's "American Psycho," was a fan of staying tan. (Lion's Gate Films) Back to slideshow navigation
  27. No shoes? No shirt? No problem!

    As Tyler Durden, Brad Pitt made having a terrific build the first rule of 1999's "Fight Club." (20th Century Fox) Back to slideshow navigation
  28. Shirts or skins?

    Denzel Washington's muscular biceps played with hearts when he portrayed Jake Shuttlesworth in "He Got Game," released in 1998. (Buena Vista Pictures ) Back to slideshow navigation
  29. Damme he's fine

    Jean-Claude Van Damme was indeed the Muscles from Brussels in "No Retreat, No Surrender (aka Karate Tiger)" in 1986. (Everett Collection) Back to slideshow navigation
  30. Ripped Republican

    Bodybuilding paid off for California governor Arnold Schwarzenegger, who played the lead in "Conan the Destroyer," released in 1984. (Everett Collection) Back to slideshow navigation
  31. Leaving us breathless

    Richard Gere as Michel played a thief who stole hearts with his terrific body in 1983's "Breathless." (Everett Collection) Back to slideshow navigation
  32. The Italian stallion

    Sylvester Stallone caught more than the eye of the tiger in as the never-say-die boxer in "Rocky III," released in 1976. (Everett Collection) Back to slideshow navigation
  33. Hunk o' Love

    After seeing the King's physique in 1963's "Fun in Acapulco," Elvis Presley fans were even more smitten with their man. (Everett Collection) Back to slideshow navigation
  34. As the Romans do

    Marlon Brando's barely-there costume as Mark Antony in 1953's "Julius Caesar" made viewers want to go on a Roman holiday. (Everett Collection) Back to slideshow navigation
  35. Wild thing

    Audience members heard the call of the wild watching Johnny Weissmuller in 1932's "Tarzan." (Everett Collection ) Back to slideshow navigation
  1. Editor's note:
    This image contains graphic content that some viewers may find disturbing.

    Click to view the image, or use the buttons above to navigate away.

  2. Editor's note:
    This image contains graphic content that some viewers may find disturbing.

    Click to view the image, or use the buttons above to navigate away.

  3. Editor's note:
    This image contains graphic content that some viewers may find disturbing.

    Click to view the image, or use the buttons above to navigate away.

  4. Editor's note:
    This image contains graphic content that some viewers may find disturbing.

    Click to view the image, or use the buttons above to navigate away.

Discuss:

Discussion comments

,

Most active discussions

  1. votes comments
  2. votes comments
  3. votes comments
  4. votes comments

More on TODAY.com

  1. Reports: ISIS releases haunting propaganda video of British hostage

    ISIS released a haunting propaganda video showing a British captive promising to illuminate the “the truth” behind the militants’ network and criticizing his government and the U.S. approach to hostage negotiations.

    9/18/2014 3:49:57 PM +00:00 2014-09-18T15:49:57
  1. Getty Images

    First plus-size show hits London Fashion Week

    9/18/2014 4:03:58 PM +00:00 2014-09-18T16:03:58