Will Smith Workout Routine And Diet Plan

Use The Will Smith Workout To Get Action Movie Lean

Will Smith is one of those actors who you never really thought would amount to much of anything after The Fresh Prince Of Bel-Air but he turned out to be mega successful.  His success is also not an accident because I’ve been following what he’s been doing with his unsurmountable work ethic and outlook on life.

I was so impressed that I even wrote a blog post, How To Kick Ass Like Will Smith that focused on his successful mindset and his motivational discussions.  And there’s also no doubt about the fact that he has an incredible lean body, which not too many people down in Hollywood can copy.

Out of all the movies he’s been in I wanted to focus in on his preparation for the film I Am Legend for this Will Smith workout routine blog post.  He dropped 20 pounds of fat for this film and it’s pretty obvious by looking at his workout scenes in the movie.

After doing research for his workout routine I found that he pretty much did a lot of what I talked about in How To Train Like A Boxer For Rapid Fat Loss.  He lifted a lot of weights but he also did a ton of intense cardio during the week.  But let’s take a deeper look into what Will Smith did to achieve his I Am Legend lean body.

Strength Training For Will Smith’s Workout Regimen

For the strength training portion of his workout regimen Will Smith lifted 5 days a week and he would focus on lifting 2 body parts per workout.  By focusing on 2 different body parts Will Smith was able to continually train his body by working opposable muscle groups.

The downside of training only one body part per workout is you’re limited by the amount of time you have to rest between sets.  As an example, if you were to do dumbbell bench press and worked the exercise until your chest failed then you shouldn’t be able to perform another exercise immediately following the other.  But by training opposable muscle groups together you can do a set of bench press and then immediately go do some pull-ups.

With this method you can keep your heart rate high and kill two birds with one stone.  I usually recommend this method of training and it’s what I usually do in the majority of my weight lifting routines.  Some examples of workouts you could do with opposing muscles groups:

  • Chest & Back (Upper Body Push/Pull)
  • Quads & Hamstrings (Knee Dominant/Hip Dominant)
  • Shoulders & Arms

You could easily mix up that simple routine to keep things fresh but that’s pretty much the standard when it comes to training opposable muscle groups.

For Will Smith’s workout he also would do 3-4 sets of around 10 reps per exercise and with each set he would try to increase the weight.  For a good starting point I would find out your 1RM (rep maximum) you can do for each exercise and go with 60%-80% of that weight for each exercise.

The reason his trainer had him doing 10 reps per exercise is because it’s pretty much been the gold standard for training to lose fat gain muscle at the same time.  But like any type of training the workout routine is going to have to be mixed up in order to keep progressing or else you body will eventually adapt to it.

For Will Smith’s workout program he also would do a ton of running.  He said he would run around 5 miles every day and you can bet your top dollar he was jogging at a leisurely pace on the treadmill.

Without a doubt he would train with High Intensity Interval Training (HIIT) because it’s not only the most effective for losing fat but it’s also the best for building cardiovascular endurance.  The downside is that it’s obviously going to be more intense and it’s also going to kick your butt.

There are way too many different combinations you could do with a HIIT workout but one of my favorite routines is to do 1 minute of sprinting following by 1 minute of jogging.  The sprinting should feel like you’re going at a 9/10 and when you go down to a jogging pace it should feel like a 5/10 on your own difficulty scale.  Also take a look at my HIIT Treadmill video for more on this.

The Will Smith Diet Plan

When it came down to his diet Will Smith focused on eating a higher protein diet and he also cut out all the junk food he was putting into his body.  He didn’t eliminate all of his carbohydrates (because your body needs them to survive and thrive) but he did focus on eating healthy sources of carbs instead of the processed junk.

The extra muscle he started building increased his metabolism so he was already naturally burning a lot of fat but by zeroing in on his diet it made him that much leaner.

I was super impressed when I was doing research for this Will Smith workout routine and I couldn’t believe how focused and how much hard work he puts into everything he does.  No wonder he’s so successful and the best way I’ve found to create success is to model people who are really doing it, and Will Smith is obviously one of them.

If you’re interested in more free workout and diet tips I HIGHLY recommend downloading my fat loss report => Click Here To Download Your FREE Report

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  1. Ed

    April 13, 2011 at 3:06 pm

    Hey Josh, would you mind giving a few examples of good sources of carbohydrate and bad sources of carbohydrate?




    • Josh Schlottman

      April 14, 2011 at 3:12 pm

      Sure Ed,

      Bad Carbs: anything from white or wheat flour products… pancakes, breads, waffles, donuts, pasta, spaghetti, etc.

      Good Carbs: vegetables, vegetable juice, lentils, cooked black beans, fruit (in moderation), Ezekiel breads (in moderation)


  2. Ed

    April 17, 2011 at 12:19 pm

    cheers Josh, Lucky i like my Vegies!


  3. Maria

    April 28, 2011 at 8:30 am

    Hi Josh, I love your site! Thank you for the great articles. I’m curious though. Does the gold standard of 10 reps per set also apply to women? I’m constantly reading that women should do more reps per set. What is your position on this? I’ve started to incorporate a number of your suggestions and am sharing your info with friends! Thanks


    • Josh Schlottman

      April 30, 2011 at 2:52 pm

      Hi Maria,

      For the most part I do start most of my female clients with a good amount of 10 reps per exercise but it’s important to constantly be changing your reps and sets as you progress. Sometimes I do less reps and sometimes I’ll do more reps. But for the most part there isn’t one “gold” amount of reps to be doing all the time.


  4. Michael t

    May 9, 2011 at 2:43 pm

    Hey Josh my current workout is mainly based on a dumbbell chart. Biceps- rowing with dumbbell,front/side elevations , etc. I do 15 x 2 reps 5 days a week. I then do HIT. 5 mins of intense running- rest for 2 . 6 reps. I’m just looking for lean body. Am I on the right track.


    • Josh Schlottman

      May 10, 2011 at 4:55 pm

      Hey Michael,

      Sounds like you need to incorporate some more full body exercises like front squats, deadlifts, bench press, pull-ups to your workout routine. You could also increase the volume of your reps and sets so increase your progress. Keep it up!


  5. Michael t

    May 11, 2011 at 11:01 am

    Hey Josh. Thanks for the advice. Currently I don’t have access to a gym so I’ll be basing my workout soley on the dumbbell exercises . What’s your idea of the best HIT exercises . Would you agree with my current one. Going to try incorporate your gladiator workout into my exercise routine. Thanks dude


  6. Ric |Omni Fitness|

    June 18, 2011 at 6:56 pm

    I am glad to see you talk about HIIT. As a life long athlete and now a personal trainer I have used this form of training for 2 decades and swear by it. People get so wrapped up in the heavy weight training and long slow cardio that they never get the results they should. Also. great research on Will Smith. He is truly one who has proven that the right training can transform any body into solid lean muscle.


  7. Juhan

    August 19, 2011 at 7:19 am

    Hi josh! I’m a hardgainer, typical. I have 6 pack, but I look forward to add lean muscle mass as fast as it would be possible. Do you recommend super sets? I’m doin like pullups and then incline bench press, no rest between and after super set rest for 1-1,5min and repeat that 4 times. Then rows and bench x3… One day rest. After rest day i do my legs, I like to run before leg training as a warmup and maybe after leg training. I do squats etc, compound movements. then day off. after 2nd rest day I do my shoulder and arms, like triceps and biceps (super sets). first i do my shoulder(military presses etc) and after shoulder workouts i do bench dips and after that barbellcurls(super sets). I dont do cardio, should i do Hiit on rest days? I eat protein 135g/day (i weight 135 lbs, 177cm tall). I eat good carbs (veggies,oatmeal mornings, brown rice, sweet potatoes), good fats from fish like salmon, and from cashew nuts, almonds, red meat etc etc. and i eat 6 times a day every 2-3 hours. i sleep 8h/night. i like to put maca on my morning oatmeal and to my last meal of the day too, because it contains lots of minerals zinc etc. i do abs twice(monday and friday). and i’m not gaining weight(lean muscle). can u help me and give cool tips thanks.


    • Josh Schlottman

      August 23, 2011 at 9:32 pm

      Hi Juhan,

      Sound like you’re doing a lot of the right stuff. Just make sure you keep pushing the amount of weight you’re lifting and eating enough calories of the good foods. Instead of focusing on particular muscles groups such as the biceps/triceps try to mix things up by alternating other big muscle groups with compound movements such as super setting squats with bench press. Keep it up!


  8. Nick

    September 20, 2011 at 9:25 am

    Hi Josh!…My body fat is about 32% and im trying to get it down but im also pretty athletic for all this body fat on me and i got a lot of muscle on me too and i can do just about any workout…what would you say the problem with all this body fat is? to me its obvious its the nutrition…I eat lots and lots of organic foods like fish,fruits and vegetables more than junk foods..cuz you know there is a saying no matter how athletic you are and how you look, “You are what you eat.”…if you can help me out with some nutrition tips i would really appreciate it…


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About Josh

josh-and-dog Hi, My name's Josh and my life mission is to help as many people in the world possible to achieve their goals in health and fitness. I believe we're all worthy of having the body, mind and soul of a happy and strong person. I've been training since I graduated with a degree in Nutrition and after I received my Certified Strength and Conditioning (CSCS) certification. I'm looking forward to giving all I can to get you to your goals. 💪
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