Workout Routines

Action Plan: The 6-Week Expendables Workout

Our comprehensive, six-week workout program to get you action hero strong and shredded.

Expendables Workout - Med Ball Slam
Duration 4 days
Exercises 28
Equipment Yes

Expendable Elements

Looking shredded while performing like an athlete onscreen takes a blend of qualities everyone wants to possess. You want to be lean, muscular, and agile. With that in mind, we added the following elements to the program

Explosiveness

Everything from chase scenes to beating up bad guys depends on fast-twitch muscle fibers. Plyometrics and med ball throws performed early in each session increase athleticism and power output.

Muscle Size

No other training method can help you build action hero muscle like traditional bodybuilding; you’ll focus mostly on supersetting in the 5- to 12-rep range to increase strength and size.

Durability

A true action hero needs to go for days on end, so the exercise of choice here will be loaded carries (aka farmer’s walks) to help your body take a beating and keep going strong.

Conditioning

Not only does an action hero have to have big muscles, but they also need to be shredded. A good dose of high-intensity conditioning to finish each training session will strip unwanted body fat without sacrificing muscle. And while muscles need time to recover and grow, for the next six weeks you’ll need to a minimum of two additional weekly cardio sessions in addition to four days of weight training.

NOTE: For each workout, perform a general warmup with foam rolling and mobility work. Perform warm-up sets as needed in supersets.

 

Day 1: Upper Body

Exercise 1A

Medicine Ball Slam You'll need: Medicine Ball How to
Medicine Ball Slam thumbnail
3 sets
10 reps
60-90 sec rest

Exercise 1B

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 2A

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 2B

Alternating Dumbbell Shoulder Press You'll need: Dumbbells How to
Alternating Dumbbell Shoulder Press thumbnail
3 sets
8-12 reps
60-90 sec rest

Exercise 3A

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
3 sets
8-12 reps
60-90 sec rest

Exercise 3B

Hammer Curl
exercise image placeholder
3 sets
10 reps
60-90 sec rest

Exercise 4

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
3 sets
10 reps
60-90 sec rest

Exercise 5

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
40 yds reps
60-90 sec rest

Day 1: Conditioning

Exercise 1A

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
10 reps
-- rest
Can be substituted for dumbbell swing. Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.

Exercise 1B

Burpee How to
exercise image placeholder
5 sets
10 reps
-- rest
Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.

Day 2: Lower Body

Exercise 1A

High Box Jump You'll need: Box How to
High Box Jump thumbnail
3 sets
8 reps
60-90 sec rest

Exercise 1B

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 2A

Romanian Deadlift
exercise image placeholder
3 sets
8 reps
60-90 sec rest

Exercise 2B

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
20 reps
60-90 sec rest

Exercise 3

Walking Lunge You'll need: No Equipment How to
Walking Lunge thumbnail
2 sets
20 per leg reps
60-90 sec rest

Exercise 4

Goblet Carry
exercise image placeholder
3 sets
40 yds reps
60-90 sec rest

Day 2: Conditioning

Exercise 1

Sprint
exercise image placeholder
5 sets
100 yds reps
90 sec rest
Do 5 sets in week 1. Add 1 set each week.

Day 3: Upper Body

Exercise 1A

Medicine Ball Side Throw You'll need: Medicine Ball How to
Medicine Ball Side Throw thumbnail
3 sets
10 per side reps
60-90 sec rest

Exercise 1B

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
8-12 reps
60-90 sec rest

Exercise 2A

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
8-12 reps
60-90 sec rest

Exercise 2B

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 3A

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 3B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8-12 reps
60-90 sec rest

Exercise 4

Skull Crusher
exercise image placeholder
3 sets
8-12 reps
60-90 sec rest

Exercise 5

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
5 sets
40 yds reps
60-90 sec rest

Day 3: Conditioning

Exercise 1A

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
10 reps
-- rest
Can be substituted for dumbbell swing. Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.

Exercise 1B

Burpee How to
exercise image placeholder
5 sets
10 reps
-- rest
Go between 1A & 1B, 1 set at a time, with little to no rest, until all sets are complete. Do 5 sets in week 1. Add 1 set each week.

Day 4: Lower Body

Exercise 1

Broad Jump
exercise image placeholder
3 sets
5 reps
60-90 sec rest

Exercise 2

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
5 reps
60-90 sec rest

Exercise 3

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
3 sets
15 reps
60-90 sec rest

Exercise 4

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
20 reps
60-90 sec rest

Exercise 5

Step-Up You'll need: Box How to
Step-Up thumbnail
3 sets
10 per leg reps
60-90 sec rest

Exercise 6

Goblet Carry
exercise image placeholder
5 sets
40 yds reps
60-90 sec rest

Day 4: Conditioning

Exercise 1

Sprint
exercise image placeholder
5 sets
100 yds reps
90 sec rest
Do 5 sets in week 1. Add 1 set each week.
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