Workout Routines

Paul Rudd's 'Ant-Man' Workout Routine

Rudd didn't need to get jacked to play Ant-Man. But he did need to get lean, athletic, and stronger than he'd ever been.

All Work, No Complaining: Interview with Paul Rudd
Duration 25 minutes
Exercises 8
Equipment Yes

Making a superhero movie called Ant-Man would almost seem like an act of hubris. Then again, it’s from Marvel Studios, which can’t seem to miss with any idea these days. Operating with the same kind of can’t-miss success rate is the team at CrossFit BMF, Duffy Gaver’s Santa Monica training facility that helped transform many of Marvel’s superheroes, including Chris Hemsworth and Scarlett Johansson. 

Brendan Johnston of CrossFit BMF, with support from New York–based trainer Richard Louis, devised a training plan for the 46-year-old actor with the seemingly modest goals of getting Rudd functionally fit and symmetrically aesthetic. 

Johnston said Rudd gained noticeable size on his chest, arms, and legs while his waist shrunk and body fat dropped. 

“He was much more athletic,” Johnston says. “Stronger, faster, and agile. He didn’t want to just look like a superhero. He had to move, run, jump, and fight like one, as well.” 

The film, which hits theaters on July 17, seems to have a more comedic tone than other superhero films, but that didn’t transfer to the weight room, where Rudd was all business.

“His work ethic is relentless,” Johnston says. “He sets his mind to something and doesn’t stop till the job is done. From strict diet, to supplementation, to working out at 5 a.m. He never complained. He only worked.”

Paul Rudd's Workout

The following is a sample of Paul Rudd's Ant-Man workout, provided by CrossFit BMF in Santa Monica, CA. The two circuits below constitute a single chest and back workout. For workout videos and inspiration, like the CrossFit BMF page on Facebook.

Directions for circuit 1 and 2

Do six rounds of the following exercises, resting only one minute at the end of the circuit. Pick the heaviest weight you can manage on each exercise.

CIRCUIT 1

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
10 reps
-- rest

Exercise 2

Dumbbell Bent-Over Row
exercise image placeholder
10 sets
10 (each arm) reps
-- rest

Exercise 3

V-Up You'll need: No Equipment How to
V-Up thumbnail
-- sets
25 reps
-- rest

Exercise 4

Double Under You'll need: Jump Rope How to
Double Under thumbnail
-- sets
30 seconds reps
-- rest
*Jump rope, swinging the rope under your feet twice on each jump.

CIRCUIT 2

Exercise 1

Dumbbell Flye You'll need: Dumbbells, Bench How to
Dumbbell Flye thumbnail
-- sets
10 reps
-- rest

Exercise 2

Weighted Pullup You'll need: Pullup Bar, Dip Belt, Weight Plates How to
Weighted Pullup thumbnail
-- sets
10 reps
-- rest
*Substitute with Lat Pulldown

Exercise 3

Medicine Ball Slam You'll need: Medicine Ball How to
Medicine Ball Slam thumbnail
-- sets
20 reps
-- rest
*You'll need a 20-lb ball.

Exercise 4

Oblique Crunch
exercise image placeholder
-- sets
25 (on each side.) reps
-- rest
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