Glen Powell is one in every of those Hollywood actors it’s possible you’ll not recognize instantly by name, but you certainly know his face, “That one guy…”.
You would possibly even know his body higher as he graced the quilt of Men’s Health in December of 2023. Glen Powell became well on his strategy to being a top A-lister in Hollywood, starring opposite Tom Cruise in Top Gun: Maverick. On this film, he also appears within the famous beach volleyball scene and presents his famous physique and abs to the world. We’ll show you how you can get that body with Glen Powell’s workout.
Who Is Glen Powell?
Glen Powell has only recently turn into more well-known as a Hollywood star, but he’s actually been within the business for some time. His first role was back in 2003 when he appeared in Spy-Kids 3D. From that point, he began to slowly construct his resume with smaller parts in TV Series akin to NCIS and Without A Trace. He also began to get roles in blockbuster motion movies akin to Expendables 3 and Christopher Nolan’s The Dark Knight Rises.
It wasn’t until 2018 that he starred in Set It Up, a rom-com, and started landing greater roles. Nonetheless, in 2022, he was solid in Top Gun: Maverick. While not a number one role, this is taken into account his “break-out” role and was also the film that introduced the world to his buff body.
Since then, he’s continued constructing his resume while leading in his latest film, Twisters.
But let’s return to his body in Top Gun. The most important reason this text exists!
5 Key Aspects With Glen Powell’s Workout
To arrange for that role, Glen Powell worked with Nick Mitchell, founding father of Ultimate Performance, a global training facility with locations world wide that host a few of the most effective trainers.
Upon his first training session, it is vital to notice that Glen Powell already had base concerning his physique and training level. He had all the time been athletic, so he wasn’t necessarily a beginner.
That said, Nick trained Glen following the elemental training principles that any quality trainer would use. Nonetheless, just a few things make Glen Powell’s training unique for his goals—one more sign of an efficient training program and coach, as everyone has unique goals and circumstances. This uniqueness is what makes his training program so intriguing and provoking.
Glen Powell needed to get able to play beach volleyball shirtless…
1. Glen Powell Focused On Show Muscles
Glen Powell’s trainer, Nick Mitchell, is pretty open together with his training strategy. Once they began working together, Glenn had about 6-7 weeks to make his body pop for the infamous volleyball scene in Top Gun.
Subsequently, his workouts targeting constructing and sculpting the show muscles that will make Gleb Powell look awesome. Specifically, this included:
- Chest
- Shoulders
- Traps
- Abs
2. Use Of Strongman
Strongman training has turn into more popular amongst most of the people, no matter whether or not they compete in the game, resulting from its quite a few advantages.
- Easy movements
- Ability to load heavy
- Dynamic motion
- It may possibly be used for conditioning
Glen Powell’s trainer is aware of this, because it played an intricate part in his training program. The truth is, when training for Top Gun, Glen Powell’s workout program used a three-day training split, with someday being largely Strongman training.
3. Minimal Leg Training
One reason for the relatively heavy use of Strongman training is that Glen Powell’s workout comprises minimal leg training. When preparing for Top Gun, his workout program consists of zero traditional leg training.
It is vital to notice that Nick Mitchell mentioned that Glen already had decent legs, so this wasn’t a priority when prepping for Top Gun. Training legs would just steal time from training the show muscles.
Subsequently, the Strongman training acted as his leg training while also giving him conditioning. We thought this was a really interesting take and a wise use of the various training modalities.
When he was prepping for his Men’s Health shoot, he used some traditional leg training, but it surely would still be considered minimal in comparison with other training workout plans.
4. Glen Powell’s 3-Day Training Split
Glen Powell used a 3-day training split that he rotated through in the course of the week. Nonetheless, resulting from his schedule, his weekly training was not all the time consistent together with his usual 3-4 times every week.
We couldn’t find the precise training days, but we’d assume he followed something just like the following:
- Monday, Wednesday, Friday
- Tuesday, Thursday, Saturday
Dividing your training like this with a 3-day split allows maximal recovery between training sessions. Glen could go and bust his ass, then have a day to rest before he did it again, and so forth.
5. Heavy Use Of Circuits And Supersets
Glen Powell is a busy man who does all of his work in Hollywood. Consequently, his time is restricted, and he doesn’t have hours and hours to spend on the gym.
Quite the opposite, he must take advantage of his time – get in, do the work, after which go make movies.
Due to the knowledge and guidance of his trainer, Nick Mitchell, this is not an issue, as he just made good use of things like supersets and circuits. The truth is, only a few exercises are trained in isolation. All the remaining are put in groups of two or three exercises that Glen would then work through.
It is a really smart move. Research has shown that this training style can aid you do more work within the gym in less time and see the identical results.¹
At the identical time, it would also aid you do more conditioning and burn just a few more calories.
The Glen Powell Workout Program
As mentioned above, Glen Powell used training programs for very specific circumstances: to look good on a canopy and create the correct aesthetics for a movie role.
Because of this, these plans purposefully lack leg training. This is not ideal for most individuals under normal circumstances. Subsequently, we are going to lay out Glen Powell’s 3-day workout program.
Nonetheless, we’ll also outline another leg training workout that you could possibly insert into the rotation. To be clear, the leg training day is 100% our creation and follows the principles and form of his other training days.
Session 1: Chest, Back, Traps, Abs
| EXERCISE | SETS | REPS | REST |
| A1 Incline Bench Press | 4 | 8 | 45 sec |
| A2 Semi-Supinated Bench Press | 4 | 4 | 60 sec |
| B1 Dip (Chest Variation) | 4 | 8 | 60 sec |
| B2 Seated Low Pulley Row | 4 | 10 | 60 sec |
| C1 Hanging Leg Raise | 3 | AMRAP | None |
| C2 Swiss Ball Plank | 3 | Failure | None |
| C3 Single Arm Cable Shrug | 3 | 15 | 45 sec |
Session 2: Arms & Shoulders
| EXERCISE | SETS | REPS | REST |
| A1 EZ Bar Preacher Curl | 4 | 8 | 60 sec |
| A2 Decline EZ Bar Triceps Extension | 3 | 10 | 60 sec |
| B1 Reverse Cable Curl | 3 | 12 | 60 sec |
| B2 Standing Overhead Cable French Press | 3 | 15 | 60 sec |
| C1 Incline Double Curl (30-Degree) | 3 | 15 | None |
| C2 Cable Crossover Triceps Extension | 2 | 20 | None |
| D1 Dumbbell Lateral Raise | 3 | 15-20 | None |
| D2 Bent-Over Lateral Raise | 3 | 15-20 | None |
| D3 Standing Dual Press | 3 | 15-20 | 90 sec |
Session 3: Strongman And Abs
| EXERCISE | SETS | REPS/Duration | REST |
| A1 Sled Pull | 4 | 30 sec | None |
| A2 Standing Cable Crunch | 4 | 15 | None |
| A3 Body weight Split Squat | 4 | 20 (per leg) | 60 sec |
| B1 Farmer’s Walk | 4 | 30 sec | None |
| B2 Swiss Ball Plank | 3 | Failure | 90 sec |
| C Prowler | 4 | 60 sec | 60 sec |
Session 4: Legs (Optional)
| EXERCISE | SETS | REPS/Duration | REST |
| A1 Back Squat | 4 | 8 | 60 sec |
| A2 Romanian DL | 4 | 8 | 45 sec |
| B1 Trap Bar Deadlift | 4 | 10 | 60 sec |
| B2 Single-Leg Leg Press | 4 | 8 | 45 sec |
| C1 Sled Drag | 3 | 30 sec | 90 sec |
| C2 Calf Raise | 3 | 12-15 | 45 sec |
| C3 Step-Ups | 3 | 12-20 | 30 sec |
Glen Powell’s Workout Program: Final Verdict
Glen Powell’s workout is a solid program for the busy working man who desires to stay in shape.
It’s relatively low-volume in comparison with other programs, so it won’t necessarily be the most effective program for somebody seeking to gain quite a lot of muscle mass.
For instance, you simply perform 11 working sets in the course of the week for the back (Pull-ups, rows, shrugs). You furthermore may do farmer carries that might be considered back, but regardless, that is on the lower end.²
Now, some muscles get extra love, like your arms and shoulders.
We also really like Glen Powell’s training program’s use of strength training. Strength exercises are awesome for constructing full-body strength while providing high conditioning.
On one other note, we liked Nick Mitchell’s honesty when talking in regards to the workout. When questioned about his goals when getting Glen ready for Top Gun, here’s what he said;
– PT Nick Mitchell
Do you see it? To be clear, he reportedly had about 6 or 7 weeks to prepare. Nick didn’t claim he’d give you the option to placed on kilos of muscle in that point. He said the alternative.
It is not hard to seek out claims about Hollywood stars putting on a ridiculous amount of muscle in 4 weeks. Any such talk sets up false expectations, and it’s good to listen to a high-caliber coach preach the reality—putting on muscle takes time, even while you’re lifting with top trainers.
Should You Use It?
So, must you use Glen Powell’s program? Possibly.
As mentioned above, this program is awesome for somebody with limited time who desires to stay lean and in shape and add a little bit of muscle.
However, should you are on the lookout for a more intense bodybuilding program to bulk up this yr or should you’re seeking to add a few plates in your bench press, this would possibly not be it, especially should you’ve been training for some time.
At the identical time, this may be an important intermittent program for somebody who’s swapping routines but desires to chill out for a bit bit and recuperate.
Glen Powell’s Top Gun Workout
Glen Powell is a rising star in Hollywood, and a part of his brand is his body. Nonetheless, unlike people like The Rock Or Chris Hemsworth, Glen Powell’s body is realistically more achievable by on a regular basis men. Now, this doesn’t mean his training is subpar or his physique; he was literally on the quilt of Men’s Health! You are still going to must bust your ass within the gym to achieve his level, but should you want it, you recognize, have his workout to get it done!
References
- Iversen, Vegard M., et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports Medicine, vol. 51, no. 10, 14 June 2021, pp. 2079–2095, https://doi.org/10.1007/s40279-021-01490-1.
- Krieger, James W. “Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Evaluation.” Journal of Strength and Conditioning Research, vol. 24, no. 4, Apr. 2010, pp. 1150–1159, https://doi.org/10.1519/jsc.0b013e3181d4d436.
