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Action Plan: The 6-Week Expendables Workout

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

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Expendables Workout - Med Ball Slam
Expendables Workout - Med Ball Slam

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.

 

Routine

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Day 1: Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 28

Medicine Ball Slam

Equipment
Medicine Ball
Sets
3
Reps
10
Rest
60-90 sec
Equipment
Barbell, Bench
Sets
5
Reps
5
Rest
60-90 sec
Exercise 3 of 28

General Pullup

Equipment
Pullup Bar
Sets
5
Reps
5
Rest
60-90 sec
Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
60-90 sec
Equipment
Dumbbells
Sets
3
Reps
8-12
Rest
60-90 sec
Exercise 6 of 28

Hammer Curl

Equipment
Sets
3
Reps
10
Rest
60-90 sec
Exercise 7 of 28

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10
Rest
60-90 sec
Exercise 8 of 28

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
40 yds
Rest
60-90 sec

Day 1: Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 28

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
10
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 10 of 28

Burpee

Equipment
Sets
5
Reps
10
Rest
--
How to
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
Equipment
Sets
Reps
Rest
Exercise 11 of 28

High Box Jump

Equipment
Box
Sets
3
Reps
8
Rest
60-90 sec
Exercise 12 of 28

Barbell Squat

Equipment
Barbell
Sets
5
Reps
5
Rest
60-90 sec
Exercise 13 of 28

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
60-90 sec
Exercise 14 of 28

Standing Calf Raise

Equipment
Box
Sets
3
Reps
20
Rest
60-90 sec
Exercise 15 of 28

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
2
Reps
20 per leg
Rest
60-90 sec
Exercise 16 of 28

Goblet Carry

Equipment
Sets
3
Reps
40 yds
Rest
60-90 sec

Day 2: Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 28

Sprint

Equipment
Sets
5
Reps
100 yds
Rest
90 sec
Do 5 sets in week 1. Add 1 set each week.

Day 3: Upper Body

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 28

Medicine Ball Side Throw

Equipment
Medicine Ball
Sets
3
Reps
10 per side
Rest
60-90 sec
Equipment
Bench, Dumbbells
Sets
3
Reps
8-12
Rest
60-90 sec
Exercise 20 of 28

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
8-12
Rest
60-90 sec
Equipment
Barbell, Bench
Sets
5
Reps
5
Rest
60-90 sec
Exercise 22 of 28

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
5
Rest
60-90 sec
Exercise 23 of 28

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
8-12
Rest
60-90 sec
Exercise 25 of 28

Farmer’s Walk

Equipment
Dumbbells
Sets
5
Reps
40 yds
Rest
60-90 sec

Day 3: Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 28

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
10
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 27 of 28

Burpee

Equipment
Sets
5
Reps
10
Rest
--
How to
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
Equipment
Sets
Reps
Rest
Exercise 28 of 28

Broad Jump

Equipment
Sets
3
Reps
5
Rest
60-90 sec
Exercise 29 of 28

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
5
Rest
60-90 sec
Exercise 30 of 28

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
3
Reps
15
Rest
60-90 sec
Exercise 31 of 28

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
20
Rest
60-90 sec
Exercise 32 of 28

Stepup

Equipment
Box
Sets
3
Reps
10 per leg
Rest
60-90 sec
Exercise 33 of 28

Goblet Carry

Equipment
Sets
5
Reps
40 yds
Rest
60-90 sec

Day 4: Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 34 of 28

Sprint

Equipment
Sets
5
Reps
100 yds
Rest
90 sec
Do 5 sets in week 1. Add 1 set each week.
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