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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.

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  • 25 minutes

  • 8

  • Yes

All Work, No Complaining: Interview with Paul Rudd
All Work, No Complaining: Interview with Paul Rudd

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.

Routine

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CIRCUIT 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 2 of 8

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
10
Reps
10 (each arm)
Rest
--
Exercise 3 of 8

V-Up

Equipment
No Equipment
Sets
--
Reps
25
Rest
--
Exercise 4 of 8

Double Under

Equipment
Jump Rope
Sets
--
Reps
30 seconds
Rest
--
*Jump rope, swinging the rope under your feet twice on each jump.

CIRCUIT 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 8

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 6 of 8

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
--
Reps
10
Rest
--
*Substitute with Lat Pulldown
Exercise 7 of 8

Medicine Ball Slam

Equipment
Medicine Ball
Sets
--
Reps
20
Rest
--
*You'll need a 20-lb ball.
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