Garrett Hedlund Workout: How To Gain Muscle & Burn Fat

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 59 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

The Garrett Hedlund workout is about finding a way to gain muscle, while burning fat. Getting the role of Sam Flynn in Tron: Legacy, Garrett Hedlund knew he had a lot of work to do. To shape up for the part, Garrett Hedlund’s workout combines circuit training with heavy lifting.

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Description



Google Sheet Workout Export

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).

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

1 set10 min60s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets6-8 reps60s

Circuit #3 - 6 rounds

Rest 60s between rounds

3A.Push-up
6 rounds7 reps0s
3B.Pull-up
6 rounds7 reps0s
3C.Bodyweight Squat
6 rounds7 reps0s
3D.Stiff-Legged Barbell Deadlift
6 rounds7 reps0s
3E.Hanging Leg Raise
6 rounds7 reps60s
4.Rowing, Stationary

See Exercise Notes

1 set10 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

1 set10 min60s
2.Barbell Bench Press

See Exercise Notes

4 sets8 reps60s
3.Dumbbell Flyes

See Exercise Notes

4 sets8-12 reps60s
4.Parallel Bar Dip

See Exercise Notes

4 sets8-12 reps60s
5.Weighted Front Squat

See Exercise Notes

4 sets8 reps60s
6.Barbell Power Clean

See Exercise Notes

4 sets8 reps60s
7.Elbow-to-Knee Crunch

See Exercise Notes

4 sets8 reps60s
8.Rowing, Stationary

See Exercise Notes

1 set10 min60s
Google Sheet Workout Export

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).

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

1 set10 min60s
2.Barbell Deadlift

See Exercise Notes

3 sets8-12 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Squat Thrusts
3 rounds12-15 reps0s
3B.Bear Crawl
3 rounds12 reps0s
3C.Box Jump
3 rounds15 reps0s
3D.Mountain Climber

See Exercise Notes

3 rounds12 reps0s
3E.Clapping Pushup
3 rounds12-15 reps0s
3F.Bodyweight Jump Squat
3 rounds15 reps0s
3G.Medicine Ball Slam
3 rounds20 reps60s
4.Rowing, Stationary

See Exercise Notes

1 set10 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Rowing, Stationary

See Exercise Notes

1 set10 min60s
2.Barbell Push Press

See Exercise Notes

3 sets8 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Bent Over Barbell Row
3 rounds8 reps0s
3B.Dumbbell Lunges
3 rounds12 reps0s
3C.Barbell Biceps Curl
3 rounds8-12 reps0s
3D.Barbell Lying Triceps Extension (Skullcrusher)
3 rounds8-12 reps0s
3E.Farmer's Walk
3 rounds60s0s
3F.Medicine Ball Side Twist Throw (against wall)
3 rounds12 reps60s
4.Rowing, Stationary

See Exercise Notes

1 set10 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Bear Crawl
5 sets20 yards60s
2.Crab Walk
5 sets20 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Barbell Front Squat
3 rounds5 reps0s
3B.Medicine Ball Side Twist Throw (against wall)
3 rounds5 reps0s
3C.Sled Drag
3 rounds5 reps0s
3D.Barbell Bench Press
3 rounds10 reps0s
3E.Pull-up
3 rounds15 reps0s
3F.Medicine Ball Slam
3 rounds10 reps0s
3G.Parallel Bar Dip
3 rounds15 reps0s
3H.Sled Drag
3 rounds20 reps0s
3I.Medicine Ball Slam
3 rounds20 reps60s
4.Bear Crawl
3 sets20 yards60s
5.Crab Walk
3 sets20 yards60s

Date Created: 12/18/2019, UTC


Last Updated: 7/12/2021, UTC





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