Scott Adkins Workout Routine And Diet To Pack On Muscle Mass

Scott Adkins workout

Scott Adkins workout routine

I’m a huge fan of action movies, but I’ve only recently discovered the absolute awesomeness that is Scott Adkins after watching Undisputed 2 and 3. Yeah I know, shame on me.

If you don’t don’t know who Scott Adkins is, he’s one of the more “under the radar” action stars in Hollywood and he’s also THE most underrated one as well.

Over the years, Scott has appeared mostly in direct-to-DVD films such as Undisputed 2, Undisputed 3, Ninja, and Assassination Games.

Huh, Assassination Games?


I seriously don’t understand why this guy doesn’t get more big movie roles, but hey, at least he’s set to star alongside the likes of Hollywood’s greatest actions stars,  Jason Statham and Sylvester Stallone in 2012′s The Expendables 2.

And unlike most Hollywood celebrities who train simply for looks and aesthetic reasons, ScotAdkins has multiple black belts in kickboxing and taekwondo. So not only does the he have a very lean and muscular physique, he also has the real life performance to back that up (just like Michael Jai White), which is something that many Hollywood actors lack.

Watch any of his movies and you’ll see how crazy his action scenes get.

[One of Scott Adkin's fight scenes in Ninja.]

Scott Adkins workout routine to gain muscle

As you can tell from the picture and video above, Adkins is a very muscular man, and in order to gain any appreciable amount of mass, you need to lift weights, and you need to lift hard and heavy.

Here’s a sample weight lifting routine for you to gain muscle:

Monday (upper body)

  • Flat bench press – 3 sets/6 reps
  • And rowing movement (dumbbell, barbell, cable) – 3 sets/6 reps
  • Dumbbell military press – 2 sets/12 reps
  • Chin ups – 2 sets/10 reps
  • Tricep extension (with rope or dumbbell) – 1-2 sets/15 reps
  • Dumbbell curl (with dumbbell or barbell) – 1-2 sets/15 reps

Wednesday (lower body)

  • Front squat – 3 sets/5 reps
  • Stiff legged deadlift – 3 sets/6 reps
  • Barbell lunges – 2 sets/12 reps
  • Seated calf raise – 5 sets/12 reps
  • Standing calf raise – 2 sets12 reps

Friday (upper body)

  • Same as Monday but replace flat bench press with incline press.

Completely optional (fat burning conditioning circuit)

I’ve also added a simple fat burning and conditioning circuit to the Scott Adkins workout above. This is completely optional and I probably don’t even recommend it if you’re a complete beginner to working out. You can do this circuit after each of the workouts above.

Perform the circuit 2-3 times with 30 seconds of rest between each circuit:

  • Burpees – 12 reps
  • Dumbbell swing – 20 reps
  • Mountain climbers – 45 seconds
  • Close grip push ups – as many as possible in 30 seconds

Scott Adkins Diet

How many calories should I eat to gain muscle?

To minimize fat gains, use the following:

On workout days, eat 500 calories over your maintenance: 15 * (your bodyweight in pounds) + 500

On rest days, eat about 200 calories below maintenance: 15 * (your bodyweight in pounds) – 200

How much protein should I eat to gain muscle?

Aim for about 0.7-1 gram of protein per pound of bodyweight.

Do I need to eat pre/post workout?

It’s not 100% necessary to eat pre-workout, if you’re hungry, you could eat something light, possibly a protein shake. Despite what most people believe, pre-workout nutrition doesn’t really impact muscle growth or fat loss. Just give fasted training a shot, you might be pleasantly surprised.

And the same goes for post-workout nutrition – don’t worry about it. There’s absolutely no need to rush home to eat something after a workout. Just try to eat something withing 2 hours of working out.

How many meals do I need to eat a day?

While a lot of people say you should eat 6 times a day, it’s really not necessary. As long as all your calories are all accounted for by the end of the day then you’re good to go.

Packing on muscle quickly and efficiently

Scott Adkins has a very visually impressive body. In no way is he a professional bodybuilder, but he sports a very impressive amount of dense muscle mass and walks around with relatively little body fat.

If you’re serious about building a badass physique like Scott Adkins then I recommend checking out The Adonis Index workout program. It’s designed from the ground up to help you build a ripped and muscular body like Scott.

Let me know if you have any questions about the Scott Adkins workout in the comments below.


  1. Ron says

    has anyone bought the Visual Impact Muscle building program by Rusty Moore?
    if so is it worth it? im very skeptical on purchasing stuff like that. I am interested and would really like to try it but sot sure if it is worth it. Any advise would help please and thank you

  2. says

    Did my first day of this today. In really enjoyed it, although I do think the chest could use a bit more attention here. So next upper body day I will be adding some chest flies. But overall my body responded well to this routine. Thanks for sharing.

    • Keith says

      That’s awesome. It’s nearly impossible to write a ‘one size fits all” program in such a short article so I’m glad you were able to customize it to your specific needs. Most people never do that.

  3. bob says

    im really new to working out, and my question is are the excercises included for the back? or is the upper body workout only for the front?

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