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Creating Colossus: Daniel Cudmore's Colossal Workout

'X-Men: Days of Future Past' star Daniel Cudmore used his imposing physique to go from British Columbia to the bright lights of Hollywood.

HOW TO GET COLOSSAL

Daniel Cudmore used a mosaic of two-a-day workouts from coach Garth Prouse that blended big lifts with hardcore conditioning. the two workouts that follow are typical of a single day’s training.

Workout 1 (A.M.)

Phase 1

Exercise

Sets/Reps

Weight

Barbell Squat

4/5

315

Superset with

 

 

Chinup

4/10

-

Rest two minutes between supersets.

Phase 2 (AMRAP* in 7 minutes)

Exercise

Sets/Reps

Weight

Kettlebell Swing

7

75

Ring Pushup

7

-

Box Jump (24”)

7

-

*As many rounds as possible

Exercise

Sets/Reps

Weight

Dumbbell Romanian Deadlift to Curl to Overhead Press

4/10

45

Superset with

 

 

Hollow Rock*

4/25

-

*Lie on the ground with your arms and legs outstretched. Flex your abs and roll back and forth—from your shoulders to your hips. Rest 45 seconds between supersets.

Workout 2 (P.M.)

Phase 1

Exercise

Sets/Reps

Weight

Deadlift

4/5

375

Superset with

 

 

Barbell Bench Press

4/10

225

Note: Rest two minutes between supersets.

Phase 2 (For time)

Exercise

Sets/Reps

Weight

Dumbbell Thruster

4/5

45

Superset with

 

 

Rowing Machine

350 meters

-

Note: Rest two minutes between supersets. Rest does not count toward total time.

Phase 3

Exercise

Sets/Reps

Weight

Tri-set

 

 

Dumbbell Lateral Raise

4/10

20

Dumbbell Front Raise

4/10

20

Dumbbell Read-Delt Raise

4/10

20

Diagonal Plate Chop

4/10 (each side)

45

Note: Move directly into the plate chops after shoulder tri-set. Rest 45 seconds after plate chops.

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