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Garrett Hedlund Workout: How To Gain Muscle & Burn Fat

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

79 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

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 th

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Equipment

Barbell, Bodyweight, Box, Dips Bar, Dumbbell, Medicine Ball, Other, Pull up bar, Rowing Machine, Weight Plate

Average Exertion

70%

Average Cardio Intensity

60%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

79 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

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 th

Show More

Equipment

Barbell, Bodyweight, Box, Dips Bar, Dumbbell, Medicine Ball, Other, Pull up bar, Rowing Machine, Weight Plate

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

60%

Week 1

  • The Garrett Hedlund workout combines circuit training workouts with heavy lifting.
  • The goal of combining these two activities is to accomplish burning fat, while building muscle, at the same time.
  • According to trainer Logan Hood, they focused on heavy lifts like Overhead Presses, Squats, Deadlifts and Push Presses.
  • As a result of the heavy lifting, combined with the circuit training, Garrett Hedlund got a superhero body and was ready to play Sam Flynn in Tron: Legacy.

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).

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.

ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set10 min60s
20 strokes per minute
2. Barbell Bench Press4 sets8 reps60s
Static Hold: 30s
3. Dumbbell Flys
Dumbbell Flys
4 sets8 - 12 reps60s
Static Hold: 30s
4. Parallel Bar Dip4 sets8 - 12 reps60s
Static Hold: 30s
5. Weighted Front Squat4 sets8 reps60s
Static Hold: 30s
6. Power Clean4 sets8 reps60s
Static Hold: 30s
7. Elbow-to-Knee Crunch
Elbow-to-Knee Crunch
4 sets8 reps60s
Static Hold: 30s
8. Rowing, Stationary1 set10 min60s
20 strokes per minute

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).

ExerciseSetsRepsRestNotes
1. Rowing, Stationary1 set10 min60s
Warm up
2. Barbell Deadlift3 sets8 - 12 reps60s
Go heavy
3A. Squat Thrusts3 sets12 - 15 reps60s
3B. Bear Crawl
Bear Crawl
3 sets12 reps60s
3C. Box Jump (Multiple Response)3 sets15 reps60s
3D. Mountain Climber3 sets12 reps60s
12 each leg
3E. Clapping Pushup
Clapping Pushup
3 sets12 - 15 reps60s
3F. Bodyweight Jump Squat3 sets15 reps60s
3G. Medicine Ball Slam3 sets20 reps60s
4. Rowing, Stationary1 set10 min60s
Cool down

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.

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.

ExerciseSetsRepsRestNotes
1. Bear Crawl
Bear Crawl
5 sets20 yards60s
2. Crab Walk
Crab Walk
5 sets20 reps60s
3A. Front Squat (Clean Grip)
Front Squat (Clean Grip)
3 sets5 reps60s
3B. Medicine Ball Side Twist Throw (against wall)3 sets5 reps60s
3C. Sled Drag - Harness
Sled Drag - Harness
3 sets5 reps60s
3D. Barbell Bench Press3 sets10 reps60s
3E. Pull-up3 sets15 reps60s
3F. Medicine Ball Slam3 sets10 reps60s
3G. Parallel Bar Dip3 sets15 reps60s
3H. Sled Drag - Harness
Sled Drag - Harness
3 sets20 reps60s
3I. Medicine Ball Slam3 sets20 reps60s
4. Bear Crawl
Bear Crawl
3 sets20 yards60s
5. Crab Walk
Crab Walk
3 sets20 yards60s

Date Created: 12/18/19, 5:07 AM


Last Updated: 9/12/20, 9:34 PM

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