If you’re looking for the Will Smith workout program he used to transform his body into a ripped beast then you’ve come to the right place.
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.
There’s also no doubt he has an incredible lean body, which not too many people down in Hollywood can copy with all their plastic surgery.
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 the Will Smith workout routine I found he pretty much did a lot of what I talked about in my athlete workouts post.
He lifted a lot of weights, but he also did a ton of intense cardio during the week. Let’s take a deeper look into what Will Smith did to achieve his I Am Legend lean body.
Use The Will Smith Workout To Get Action Movie Lean
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.
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
Strength Training For Will Smith’s Workout Regimen
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.
Like any type of training the Will Smith workout routine is going to have to be mixed up in order to keep progressing or else you body will eventually adapt to it.
Here are some example workouts Will Smith would do:
Day 1: Chest and Back
- Pushups 3×20
- Pullups 3xMAX
- Incline Dumbbell Press 4×10
- Cable Rows 4×15
- Cable Chest Flyes 3×12
- Chinups 3×10
- Dips 3×15
- Inverted Rows 3×15
Day 2: Legs
- Barbell Squats 4×10
- Leg Curls 4×12
- Walking Lunges 3×20
- Box Jumps 3×10
- Step-ups 3×16
- Romanian Deadlifts 3×8
Day 3: Arms & Shoulders
- Dumbbell Arnold Presses 3×8
- Dumbbell Lateral Raises 3×12
- Dumbbell Bicep Curls 4×10
- Rope Tricep Extensions 4×15
- EZ-Bar Curls 3×8
- EZ-Bar Lying Triceps Extensions 3×10
The Will Smith Workout Routine
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 wasn’t jogging at a leisurely pace on the treadmill.
Without a doubt he would train with High Intensity Interval Training (HIIT). It’s not only the most effective for losing fat, but it’s also the best for building cardiovascular endurance.
The downside is it’s obviously going to be more intense so it’s 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 workouts post for more on how to use this powerful method for rapid fat loss.
The Will Smith Diet Plan
When it came down to his diet Will Smith focused on eating a higher protein diet while cutting 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 build new lean muscle), but he did focus on eating healthy sources of carbs instead of the processed refined junk.
The extra muscle he started building increased his metabolism so he was already naturally burning a lot of fat. Then as he began to zero in on his diet it made him that much leaner.
Here’s a badass motivational video featuring Will Smith sharing his secret for success. A lot of what he talks about can be directly applied to getting ripped and building lean muscle.
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.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.