Build Muscle

David Lim's kickass body-sculpting 'S.W.A.T.' workout program

Here's a look into the actor's seven-day, body-part-specific training regimen. (It's no wonder he's ripped.)

S.W.A.T. actor David Lim
Annie Edmonds (left), Gary Fitzpatrick (right)
Annie Edmonds (left), Gary Fitzpatrick (right)
Duration 45
Exercises 6-8
Equipment Yes

If you haven't seen CBS' newest high-octane crime show, S.W.A.T., you're missing out on a ton of heart-thrashing, ass-kicking action.

It's packing one hell of a cast, including former Criminal Minds actor Shemar Moore as Sergeant Daniel "Hondo" Harrelson who leads a unit of ultra-jacked officers. (Seriously, these are some of the fittest guys on TV right now.)

Among those jacked guys—and arguably the most jacked—is David Lim. He's a veteran of the federal officer procedural: He made his foray into the TV crime-fighting world with a role in ABC's thriller Quantico (opposite Priyanka Chopra).

But even though he has the acting chops down, he still had to work his ass off to prep for this role as officer Victor Tan on S.W.A.T.

Lim's lifting philosophy? Switching things up. His body-sculpting regimen is fairly traditional (and hefty), but he likes to add in boxing, yoga, and basketball when he's not sticking to body part-specific routines. And if you couldn't tell by his chiseled abs, his nutrition is dialed in; he emphasizes high amounts of protein and healthy fats.

Lim likes to train two body parts per day. Below we've outlined what a typical week looks like for the actor. See if you can keep up.

Directions

Increase weight and decrease reps by 2 after each set, and go no lower than 8 reps. For example: On a 4-set exercise, do 14 reps in the first set, then 12, then 10, then 8. Rest 1 minute between sets. Some additional instructions:

  • Monday (chest and biceps): For pushups, go traditional for the first set, use a wide grip for the second, a close grip for the third, then do a clap pushup for the fourth.
  • Wednesday (shoulders and triceps): Superset the rear-delt flye with a front raise, and superset the rope pushdown with an overhead triceps extension. These exercises are marked with A and B in the exercise lists; rest only after the second exercise in the superset.
  • Thursday (light back and biceps): For the hyperextensions, hold a 25-lb plate.
  • Friday (light abs and chest): Complete mountain climbers on a BOSU ball, and set the machine press to an incline.
  • Sat (cardio): Run stairs for 45 mins., hike 90 mins., or box for 60 mins.

 

David Lim's 'S.W.A.T.' workout program Monday: chest and biceps workout

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 2.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 3.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 4.

Pushup How to
Pushup  thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 6.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 7.

Behind-The-Back Cable Curl You'll need: Cable Machine How to
Behind the Back Cable Curl thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 8.

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
4 sets
10-15 reps
60 sec. rest

David Lim's 'S.W.A.T.' workout program Tuesday: legs and abs workout

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 2.

Leg Extension How to
Leg Extension thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 3.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 4.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 5.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
4 sets
20-30 reps
60 sec. rest

Exercise 6.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
4 sets
20 reps
60 sec. rest

Exercise 7.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
4 sets
30 reps
60 sec. rest

Exercise 8.

Plank You'll need: No Equipment How to
Plank thumbnail
4 sets
46-60sec. reps
60 sec. rest

David Lim's 'S.W.A.T.' workout program Wednesday: shoulders and triceps workout

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 2.

Upright Row You'll need: Barbell, Dumbbells, Kettlebells How to
Upright Barbell Row thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 3A.

Rear-Delt Flye How to
Rear-Delt Flye  thumbnail
4 sets
10-15 reps
0 sec. rest

Exercise 3B.

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 4.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 5.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 6.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
4 sets
10-15 reps
60 sec. rest

Exercise 7A.

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
4 sets
10-15 reps
0 sec. rest

Exercise 7B.

Triceps Extension How to
Triceps Extension thumbnail
4 sets
10-15 reps
60 sec. rest

David Lim's 'S.W.A.T.' workout program Thursday: back and biceps workout

Exercise 1.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 3.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 4.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 5.

Reverse Hyperextension You'll need: No Equipment How to
exercise image placeholder
4 sets
20 reps
60 sec. rest

Exercise 6.

Seated Curl You'll need: Dumbbells How to
Seated Curl thumbnail
4 sets
10-15 reps
60 sec. rest

Exercise 7.

Behind-The-Back Cable Curl You'll need: Cable Machine How to
Behind the Back Cable Curl thumbnail
4 sets
10-15 reps
60 sec. rest

David Lim's 'S.W.A.T.' workout program Friday: light abs and chest workout

Exercise 1.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
4 sets
50 reps
60 sec. rest

Exercise 2.

Situp You'll need: No Equipment How to
How to do a sit up thumbnail
4 sets
20-30 reps
60 sec. rest

Exercise 3.

Weighted rope crunch You'll need: Rope Attachment How to
Weighted rope crunch thumbnail
4 sets
20-30 reps
60 sec. rest

Exercise 4.

Floor Press You'll need: Barbell How to
Floor Press thumbnail
4 sets
15 reps
60 sec. rest

Exercise 5.

Decline Bench Press You'll need: Bench How to
How to do a Decline Bench Press thumbnail
4 sets
15 reps
60 sec. rest

Exercise 6.

Machine Press How to
exercise image placeholder
4 sets
15 reps
60 sec. rest

David Lim's 'S.W.A.T.' workout program Saturday: cardio workout

Exercise 1.

Run How to
Run thumbnail
-- sets
45 min. reps
-- rest

David Lim's 'S.W.A.T.' workout program Sunday: light back and abs workout

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
10-15 reps
60 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
10-15 reps
60 sec. rest

Exercise 3.

Single-Arm Row With Partial Lunge You'll need: Barbell How to
Single-Arm Row With Partial Lunge thumbnail
3 sets
10-15 reps
60 sec. rest

Exercise 4.

Reverse Hyperextension You'll need: No Equipment How to
exercise image placeholder
3 sets
20-30 reps
60 sec. rest

Exercise 5.

Ab Rollout You'll need: Ab Wheel How to
Ab Rollout thumbnail
3 sets
10 reps
60 sec. rest

Exercise 6.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
4 sets
20-30 reps
60 sec. rest
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