These days, it seems like Dwayne ‘The Rock’ Johnson is everywhere you look. On the news, in magazines, in TV shows, etc. In fact, this past year, Johnson was the second highest paid actor in the world ($65 million), right behind fellow muscle-man Mark Wahlberg ($68 million), and he’s looking to top it this year.

It’s no secret that ‘The Rock’ gets a lot these roles because of his massive figure, but that body didn’t come without hard work, dedication, and quite a bit of soreness. He workouts out six days a week and typically focuses on one muscle group each day.

Today’s muscle group? Legs.

You heard it from the man himself: sweaty, painful, and fun. If you’re looking for a light workout to get through leg day, this is not it. Now if you’re looking to get tree trunks at your base instead of just stems, then you are in the right place. Try this leg routine coming straight out of Dwayne Johnson’s playbook.

EXERCISE 1
BARBELL GLUTE BRIDGE

-4 sets, 12 reps
-90 sec. rest

EXERCISE 2
SINGLE-LEG EXTENSION

-3 sets, 20 reps
Hold last rep at the top, squeezing your glutes as hard as possible for 10 seconds.
-90 sec. rest

EXERCISE 3
LEG PRESS

-5 sets, 15 reps
Vertical, with chains
-90 sec. rest

EXERCISE 4
WALKING DUMBBELL LUNGE

-3 sets, 24 reps
-90 sec. rest

EXERCISE 5
LEG PRESS

-6 sets, 15 reps
-45 sec. rest

EXERCISE 6
LYING LEG CURL

-4 sets, 12 reps
-30 sec. rest

EXERCISE 7
SEATED LEGS CURL

-5 sets, 12 reps
-30 sec. rest

You’re nearing the end of your week. You’ve kept up with your diet, kept up with your workouts, but it’s getting harder. Your muscles are aching, your mind is telling you that you’ve done enough today, quietly whispering in your ear “11 reps is fine.” It’s time to find your motivation again.

You’re reason for going to the gym should be your own. Whether you just want to be healthier, want to be stronger, or even just want to look better at the beach, you have to realize that nothing comes easy. Every step you are taking, every impossible step, is getting you one step closer to being exactly where you want to be. But every time you skip a set, cut your reps, skip a day, you are only cheating your future self.

Motivation can be hard to come by after a while, so a little reminder of why you do what you do is always helpful. Do not be afraid to try and fail, because through that fear, through that failure, you will grow. It is much better to have tried and failed then to always be wondering “what if?”

“Behind every fear is the person you want to be.”

Watch this video and get back to your grind!

Ryan Reynolds was not always the action star we all know and love today, nor did he look the part. Back in his days as frat star Van Wilder, Reynolds’ body was in quite a different shape as he seemed to take on the role outside of the movies as well.

“I was pretty unhealthy. I didn’t care what I ate or what I drank.”

But that all changed with his first role as an action star in Blade: Trinity. In fact, in just three months of 6-day-a-week workouts, Reynolds had put on 25 lbs of muscle, bulking up just in time for the film. Since then, Reynolds has essentially always been in action hero shape.

However, superhero shape requires just a bit more, as Reynolds recalls his first encounter playing Deadpool, saying:

“He was a last-minute addition to X-Men Origins: Wolverine, so I had to gain muscle quickly. I was eating, like, live children as they passed in order to bulk up.”

Reynolds’ trainer, Bobby Strom, has been working with Ryan for quite a few of his movies. His main goal seems to be to never let Ryan do the same workout twice. He changes up the muscle routines, changes up the lift rotation, and even throws in some random lifts that Ryan has never done. Here’s just one example of what a typical Deadpool workout looks like, from the man who trained him:

RYAN REYNOLDS’ SUPERHERO WORKOUT
Abs workout (do 5 circuits)

EXERCISE A.
WEIGHTED SITUP

15-20 reps, performed on decline bench
0 sec. rest
EXERCISE B.
HANGING LEG RAISE

15-20 reps
0 sec. rest
EXERCISE C.
HORIZONTAL CABLE WOODCHOP

15-20 reps
0 sec. rest
EXERCISE D.
SWISS BALL CRUNCH

15-20 reps
0 sec. rest
EXERCISE E.
RUSSIAN TWIST

15-20 reps on decline bench
0 sec. rest
EXERCISE F.
AB-WHEEL ROLLOUT

15-20 reps
Rest as needed

Lower-body finisher
EXERCISE A.
WALKING LUNGE

3 sets 26 reps
0 sec. rest
EXERCISE B.
REVERSE LUNGE

3 sets 26 reps
60 sec. rest

Upper-body finisher
EXERCISE A.
BENCH PRESS

3 sets 15-20 reps
As needed rest
EXERCISE B.
INCLINE BENCH PRESS

3 sets 15-20 reps
Rest as needed

Check out just one of his workouts for his role in the new ‘Deadpool’

Sandra Reiche is a 31 year old fitness and bikini model from Sweden. She’s been in the profession since she was about 25 after starting serious weight training. Before this, however, Sandra admits she was not treating her body the way she would have liked, saying:

“I decided that I wanted to be healthier and stronger, so I changed my lifestyle completely, and that’s when I started eating healthy and training with weights.”

Sandra claims that she typically works out with weights 4-5 days a week, hitting multiple muscle groups each day and resting the other days. Give Sandra Reiche’s weekly routine a try and watch her workout video yourself to see just how those gains are made!

Day 1: Legs
Barbell Squats 4 x 10-12
Deadlifts 4 x 10-12
Leg Extension 4 x 10-12
Leg Curl 4 x 10-12
Hip Thrust 4 x 10-12

Day 2: Shoulders/Chest
Standing Barbell Military Press 4 x 10-12
Side Lateral Raises 4 x 12
Reverse Machine Fly’s 4 x 10-12
Machine Bench Press 4 × 10-12

Day 3: Back/Abs
Band Assisted Pull Ups 4 x 15
Wide Grip Pulldown 4 x 12
Seated Cable Row 4 x 12
Back Extensions 4 x 12
Ab Crunch Machine 4 x 12
Hanging Leg Raise 4 x 12
Cable Crunch 4 x 12

Day 4: Biceps/Triceps
Alternating Hammer Curls 4 x 12
Cable Preacher Curl 4 x 12
Decline Dumbbell Extensions 4 x 12
Dip Machine 4 x 12
Pushdowns 4 x 12

Day 5, 6 & 7: Rest Day
Recovery

https://www.youtube.com/watch?v=4lm728xme14

The body never comes from lifting alone. A balanced diet, designed for your workout plan and your body type is just as important as how much weight or how many reps you are working with. Luckily we have you covered, here’s what Sandra suggests:

Meal 1: ¼ cup Oatmeal, 1 ounce Whey, 1 tablespoon Almonds and ¼ cup Frozen Raspberries
Meal 2: 1 ounce Whey
Meal 3: 5 ounces Chicken Breast or 4 ounces 5% Ground Beef, 5 ounces Shrimp or 7 ounces Cod, ¼ cup Plain Rice or 1 cup Potatoes and 5 ounces Vegetables and 1 ounce Whey in water
Meal 4: 1 ounce Casein, ¼ cup Almonds and 2 ounces Frozen Raspberries

This funny man has made his fortune in stand-up comedy and in the movies, but what about what he’s been doing in the gym? Kevin Hart has quickly become one of the faces of fitness. His Instagram, and his new show, seem to be nothing but fitness tips, workouts, and workout motivation. However, this wasn’t always the case.

Hart has made an INSANE transformation since 2013, and he would be the first to tell you that nothing comes easy. Even with his busy schedule as a comedian and actor, Hart makes sure to get in the gym every single day, whether that means getting to the gym at 11pm or 5am, he makes sure to never skip a day.

Looking for a new workout to try that is Kevin approved? Try his upper-body circuits today and start burning fat while building muscle. This workout will only take about 30 minutes total. Make sure to do the exercises marked A, B, C as a circuit before resting.

I call this one “The Hart Attack”:

EXERCISE 1A.
BENCH PRESS

3 sets
10, 8, 6 reps
0 sec. rest

EXERCISE 1B.
PUSHUP

3 sets
As many as possible reps
0 sec. rest
EXERCISE 1C.
DUMBBELL ROW

3 sets
10-12 reps
90 sec. rest

EXERCISE 2A.
INCLINE DUMBBELL BENCH PRESS

3 sets
10 reps
0 sec. rest
EXERCISE 2B.
DUMBBELL CURL

3 sets
10 reps
0 sec. rest

EXERCISE 2C.
BENCH DIP

3 sets
As many as possible reps
90 sec. rest

Mix in some cardio for the most fat burning, and try implementing this routine into your weekly workout!

Before his iconic role as “Wolverine”, very few people knew about Hugh Jackman, but after he bulked up and made his appearance as one of the most recognizable characters in film history, everybody knows this Aussie kicks ass. If you want to get mutant strength like the Wolverine, here’s how to do it.

He obviously worked out everything, shoulders, back, arms (definitely his arms), legs, you name it, but here is the workout program he used to become the Wolverine. In every workout he did, he usually kept his reps between the 8-12 range, but when it came time to build muscle he upped the weight and lowered the reps, from power clean to squats and bench, Jackman would greatly increase the amount of weight he would lift and lower the reps. Makes sense right? Lift heavier, get bigger.

Well here’s the part of his routine that he said he benefited most from- after the heavy lifting, he would lower the weight and drastically increase his reps, almost to the point of each set being a super-set. This change in weight and reps are what really provided the best gains for the actor. If you don’t believe me then take a look at some pictures of him when he was in the original X-Men and then compare them to some pictures from X-Men: Days of Future Past.

Now the moment you’ve been waiting for, The Wolverine Workout:

DAY 1
BARBELL BENCH PRESS – MEDIUM GRIP
-4 sets of 5 reps
DUMBBELL SHOULDER PRESS
-4 sets of 10 reps
STANDING BARBELL PRESS BEHIND NECK
-4 sets of 10 reps
CUBAN PRESS
-3 sets of 10 reps

*SUPERSET*
DIPS
-3 sets of 10 reps
TRICEPS PUSHDOWN
-3 sets of 12 reps

*SHOULDER CIRCUIT: 4 ROUNDS*
SIDE LATERAL RAISE
-8 reps
FRONT DUMBBELL RAISE
-8 reps
REVERSE FLYES
-8 reps
STANDING MILITARY PRESS
-8 reps

DAY 2
BARBELL SQUAT
-4 sets of 5 reps
FRONT BARBELL SQUAT
-4 sets of 10 reps
SINGLE LEG PRESS
-4 sets of 10 reps

*SUPERSET*
STANDING CALF RAISES
-4 sets of 12 reps
HANGING LEG RAISE
-4 sets of 12 reps
AB ROLLER

DAY 3
WEIGHTED PULL UPS
-4 sets of 5 reps
ONE-ARM DUMBBELL ROW
-4 sets of 12 reps
INVERTED ROW
-4 sets of 10 reps
INCLINE DUMBBELL CURL
-4 sets of 10 reps

*BICEPS CIRCUIT: 4 ROUNDS*
ZOTTMAN CURL
-8 reps
CROSS BODY HAMMER CURL
-8 reps
BARBELL CURL
-8 reps

DAY 4
INCLINE DUMBBELL PRESS
-4 dropsets of 6+6 reps
INCLINE DROP DUMBBELL PRESS
-4 dropsets of 6+6 reps
CABLE IRON CROSS
-4 sets of 10 reps
CLOSE-GRIP BARBELL BENCH PRESS
-4 sets of 10 reps

*TRICEPS CIRCUIT: 4 ROUNDS*
TRICEPS PUSHDOWN
-8 reps
DIPS – TRICEPS VERSION
-8 reps
NARROW PUSHUPS
-8 reps

DAY 5
BARBELL DEADLIFT
-4 sets of 5 reps
ROMANIAN DEADLIFT
-4 sets of 10 reps
ZERCHER SQUATS
-4 sets of 12 reps
WEIGHTED SIT-UPS – WITH BANDS
-4 sets of 10 reps
LANDMINE LINEAR JAMMER
-4 sets of 20 reps

Tom Hardy has been jacked in quite a few of his movies. Just taking one look at him in the movie “Warrior” and all of your questions about why you should train like this guy will be answered. For his role as a beastly MMA fighter, Hardy worked out hard nearly everyday, at least twice a day, and he got CUT.

Taking the role of Batman’s nemesis, though, requires a different kind of muscle, a different kind of body. He stuck to essentially the same routine, but the diet plan changed dramatically. Meal plans and diets work differently for different people, but if you’re trying to get huge like Bane, you are going to have to eat a TON.

My suggestion for the building of muscle mass would be to significantly increase your calorie intake. Shoot for 4000-6000 per day and mix it with intermittent fasting for some serious muscle building results.

Now, here’s the workout that transformed Tom Hardy into one of the most impressive super villains ever.

The Bane Workout:
2 sessions a day (can be condensed into one long workout per day)

Day One: Back and Traps

Session One:
Lateral Pulldowns 3×10
Barbell Shrugs 3×10
Dumbbell Rows 3×10
Wide Grip Barbell Shrugs 3×10

Session Two:
Dumbbell Shrugs 3×10
Cable Rows 3×10
Wide Grip Pull Ups 3×10
Deadlifts 10-8-5-5-3-Max

Day Two: Chest

Session One
Push Ups 3×20
Wide Grip Push Ups 3×20
Dumbbell Bench Press 3×10
Dumbbell Flyes 3×10

Session Two
Cable Flyes 3×10
Incline Cable Flyes 3×10
Dips 3×20
Barbell Bench Press 10-8-5-5-3-Max

Day Three: Arms

Session One
Dumbbell Bicep Curls 3×10
Hammer Curls 3×10
Push Downs (Cable) 3×10
Kick-Backs (Cable) 3×10

Session Two
Chin Ups 3×10
Dips 3×10
Skull Crushers 5×10
Preacher Curls 5×10

Day Four: Legs and Shoulders

Session One
Dumbbell Shoulder Raises 3×10
Calf Raises 3×10
Dumbbell Shrugs 3×10
Weighted Lunges 3×10

Session Two
Leg Press 3×10
Barbell Shoulder Raises 3×10
Squats 8-5-5-3-Max
Military Press 10-8-5-5-3-Max

Want to look like a hero instead? Check out How Christian Bale Went From Skinny To JACKED To Play Batman

Taylor Vertucci is a 22 year old bodybuilder from Texas, but she didn’t become a fitness star overnight. As a matter of fact, when Taylor first started working out seriously she developed a serious eating disorder. In her mind, skinny was healthy, but she took it a bit too far.

Taylor had stopped eating all together and became dangerously underweight.

“I entered my first bikini competition ‘thinking’ that I looked good and would do well. But I didn’t realize how skinny I had become”

After this much needed wake-up call, Taylor began eating and developed a meal/workout plan that worked for her body type, and the results speak for itself! Here’s how she stays fit:

Weekly Workout

Monday: Legs
Single Leg Extensions 4 x 10
Double Leg Extensions 4 x 10
Deadlifts 4 x 8
Lunges 50 Steps
Reverse Hack Squats 4 x 10
Cable Kick-Backs 4 x 10

Tuesday: Back
Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Dumbbell Row 3 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10

Wednesday: Shoulders
Dumbbell Shoulder Press 4 x 10
Side Lateral Cable Raises 4 x 10
Front Raises 4 x 10
Reverse Fly’s 4 x 10

Thursday: Legs
Single Leg Extension 4 x 10
Double Leg Extension 4 x 10
Leg Press 4 x 10
Barbell Squats 3 x 10
Jumping Weighted Barbell Squats 4 x 10
Weighted Side Lunges 50 x Each Side

Friday: Abs
Hanging Leg Raises 4 x 15
Medicine Ball Ab Crunch 4 x 15
Lying Leg Raises 4 x 15
Hanging Leg Raises 4 x 10

Saturday: Rest
Recovery

Sunday: Back
Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Bent-Over Barbell Row 4 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10

Can’t forget the Diet:

Meal 1: 3 Egg Whites, 2 Whole Eggs and 15 Almonds
Meal 2: 4 ounces 99% Lean Ground Turkey, ½ cup Brown Rice and 1 cup Green Vegetables
Meal 3: 5 ounces Red Meat, ¾ cup Brown Rice, 1 cup Vegetables
Meal 4: 5 Egg Whites, 1 Whole Egg and Salad
Meal 5: 1.5 Scoops Whey and 15 Almonds

“Once you see results it becomes an addiction to see what else you can achieve.”

Christian Bale is one of those actors who you never really know what they are going to look like when you see them in their next role. This guy has made a living off of his day and night transformations, from looking unhealthily skinny in his 2004 role for The Mechanist to being superhero fit the very next year as he began his legendary portrayal of Batman.

Obviously we are all just here to see the insane Batman workout he used to go from a twig to a shredded Dark Knight, but it is worth mentioning that you will never see the kinds of results celebrities and athletes around the world do if you don’t first find a healthy eating plan that works for you!

That being said, let’s get to it. This can either be a 5 or 6 day workout routine, depending on when you mix in your abs and cardio:

Day One: Back
Wide Grip Lateral Pull Downs 3×10
Barbell Rows 3×10
Shrugs 4×25
Wide Grip Pull Ups 3×10 (Can add weight)
Deadlifts 10-8-5-5-3-Max

Day Two: Arms
Dumbbell Curls 3×10
Skull Crushers 3×10
Hammer Curls 3×10
Tricep Overhead Extensions 3×10
Seated Concentration Curls 3×10
Tricep Cable (Rope) Extensions 3×10

Day Three: Shoulders
Dumbbell Front Raises 3×10
Pull-Ups 3×10 (Can be weighted)
Dumbbell Lateral Raises 3×10
Dumbbell Shrugs 3×25
Presses 10-8-5-5-3-Max

Day Four: Legs
Calf Raises 25-25-25
Seated Leg Curls 10-10-10
Weighted Lunges 20-20-20
Weighted Step Ups 20-20-20
Front Squats 10-10-10
Squats 10-8-5-5-3-Max

Day 5: Chest
Dumbbell Chest Press (Light) 10-10-10
Cable Flyes 10-10-10
Decline Cable Flyes 10-10-10
Incline Bench Press 10-10-10
Weighted Push-Ups 25-25-25
Barbell Bench Press 10-8-5-5-3-Max

Abs and Cardio
Cardio
20 Minute HIIT (High Intensity Interval Training)
-90 Sec. Walk @3MPH
-30 Sec. Sprint @8-10MPH
OR
-60 Sec. Walk @3MPH
-60 Sec. Jog@6-7MPH

Ab Training
-3 Rounds of:
-50 Crunches
-25 Leg Lifts
-25 Flutter Kicks
-15 Second Banana (Reverse Superman Hold)
OR
-50 Crunches
-25 Russian Twists
-25 Flutter Kicks
-30 Second Plank Hold

Want more Superhero Workouts? Check out How Chris Hemsworth Got JACKED To Become Thor

Dwayne ‘The Rock’ Johnson has become one of the faces of fitness in todays generation, and for good reason! I mean, you don’t get a nickname like ‘THE ROCK’ without being jacked. We all already know this, but have you ever wondered how he got those mountain size shoulders?

The Rock is constantly changing his workout regimen, but the WAY he works out never changes. According to his personal trainer, Dave Rienzi, the secret is a different kind of focus during your workout: “Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension.”

Take 45 minutes out of your week (or 1 1/2 hours if you feel like doubling up) and kill those shoulders like the action star himself.

EXERCISE 1
DUMBBELL LATERAL RAISE

6 sets
12 reps
30 sec rest

EXERCISE 2
ONE-ARM CABLE LATERAL RAISE

4 sets
10 reps
30 sec rest

EXERCISE 3
REVERSE-GRIP EZ-BAR FRONT RAISE

3 sets
10 reps
30 sec rest

EXERCISE 4
HAMMER STRENGTH SHOULDER PRESS

6 sets
12 reps
30 sec rest

EXERCISE 5
BENT-OVER LATERAL RAISE

4 sets
12 reps
30 sec rest

EXERCISE 6
ONE-ARM CABLE BENT-OVER LATERAL RAISE

5 sets
12 reps
Done!