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Garrett Hedlund Workout: How To Gain Muscle & Burn Fat

By Myworkouts

Experience
Intermediate (2-3 years)
Time
33 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss
Equipment
Rowing Machine, Barbell, Bodyweight, Pull up bar, Flat Bench, 2 x Dumbbell, Dips (Parallel) Bar, Weight Plate, Box, Medicine Ball, Squat Rack, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Garrett Hedlund’s Monday workout starts with a warm up, then uses pyramid training. Logan Hood likes to have his clients warm up with rowing, because it one of the safest machines in the gym. (Actors can’t get injured before filming a high budget movie).

Rowing, Stationary
1 set, 10 min, (rest 60s)
Warm Up
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 6-8 reps, (rest 60s)
Go heavy
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Push-up
6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Stiff-Legged Barbell Deadlift
6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Hanging Leg Raise
6 sets, 7 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
1 set, 10 min, (rest 60s)
Cool Down
Time between exercises: 60s
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The Garrett Hedlund Tuesday workout starts is similar to Monday’s workout. But, instead of doing a pyramid, you do a static hold for 30 seconds before the last rep of each exercise.

After 30 seconds of a hold at the most challenging part of the exercise, explode up to perform the last rep. Doing the static hold challenges the muscles in a unique, isometric way. Over time, isometric strength exercises help strengthen the body.

Rowing, Stationary
1 set, 10 min, (rest 60s)
20 strokes per minute
Time between exercises: 60s
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Barbell Bench Press
4 sets, 8 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Flyes
4 sets, 8-12 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Parallel Bar Dip
4 sets, 8-12 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Weighted Front Squat
4 sets, 8 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Power Clean
4 sets, 8 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Elbow-to-Knee Crunch
4 sets, 8 reps, (rest 60s)
Static Hold: 30s
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
1 set, 10 min, (rest 60s)
20 strokes per minute
Time between exercises: 60s
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Wednesday

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The Garrett Hedlund Wednesday workout starts with heavy deadlifts. Then, there’s a metabolic challenge that lasts 15-20 minutes. Although there is some strength training, the key is to see how fast you can go (with proper form).

Rowing, Stationary
1 set, 10 min, (rest 60s)
Warm up
Time between exercises: 60s
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Barbell Deadlift
3 sets, 8-12 reps, (rest 60s)
Go heavy
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Squat Thrusts
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bear Crawl
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Box Jump
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Mountain Climber
3 sets, 12 reps, (rest 60s)
12 each leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Clapping Pushup
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Jump Squat
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Slam
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
1 set, 10 min, (rest 60s)
Cool down
Time between exercises: 60s
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Getting the role in Tron, Garrett Hedlund knew he needed to bulk up fast. Garrett Hedlund’s Thursday workout builds his chest by using Push Presses. Logan Hood has Hedlund go heavy, in order to build muscle as fast as he can.

Rowing, Stationary
1 set, 10 min, (rest 60s)
Warm up
Time between exercises: 60s
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Barbell Push Press
3 sets, 8 reps, (rest 60s)
Heavy
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Bent Over Barbell Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lunges
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Farmer's Walk
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Medicine Ball Side Twist Throw (against wall)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rowing, Stationary
1 set, 10 min, (rest 60s)
Cool down
Time between exercises: 60s
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The Garrett Hedlund Friday workout diverges from the normal workouts. Today works the abs/core more than anything. Garret does Ball Slams to work his abs. He also does Rope Pulls to work his back. The reps increase as he gets deeper into each circuit.

Bear Crawl
5 sets, 20 yards, (rest 60s)
Time between exercises: 60s
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Crab Walk
5 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Barbell Front Squat (weightlifting style)
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Side Twist Throw (against wall)
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Sled Drag - Harness
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Barbell Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Pull-up
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Medicine Ball Slam
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Parallel Bar Dip
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Sled Drag - Harness
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Medicine Ball Slam
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bear Crawl
3 sets, 20 yards, (rest 60s)
Time between exercises: 60s
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Crab Walk
3 sets, 20 yards, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:29:34 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:29:34 GMT+0000 (Coordinated Universal Time)

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