Scott Adkins Workout Routine And Diet To Pack On Muscle Mass - FitMole

Scott Adkins Workout Routine And Diet To Pack On Muscle Mass

108 Comments | Celebrity Workouts

Scott adkins workout

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?

Exactly. 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.

Scott Adkins workout routine to gain muscle

scott adkins diet

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

scott adkins physique muscle

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. Hell, you can even eat one meal a day if you want 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 my Superhero X12 course. 

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.

Necx - February 22, 2015


All that you write is well. And these workout routines are also fine and very good. But the title of this post/publication cannot be “S.A workout” as the workout program you provide the people with is a program that you formed and created. Scott, has never published any workout program he has done. In my opinion he has no reason of doing that, as each person trains different and grows in a different shape. I assure you that he knows that best.The man does videos, and shows what he truly wants to demonstrate and what has to give. Period. I am not trying at any rate to downgrade your post, but it is better for anyone who wishes to train or trains already to know and understand that no matter how hard you train you just cannot look like someone other. The genetics define everything, and of course the way you train(The kind of exercise). FMO, the title of this post should be changed to “workout to get muscle” or “workout for mass” or “hard heavy-workout” or anything close to that.

    Keith - February 23, 2015

    I never said this was the official Adkins workout.

      Necx - February 23, 2015

      Yes, i understood that. That’s why i wrote the previous post. It is just the fact that if someone goes by the title, he/she understands that this workout has been given by S.A. Anyway Keith, the workout is very strong and very good for someone to follow it. Truly recommended.

      C - February 11, 2016

      Very misleading title.

Yuri Boyka - February 23, 2015

Hi Keith, ever since undisputed 2 I have wanted to look like scott, Thanks for the great post, I tried your workout and I was really sore the next day but as they say ‘no pain no gain’

Although im a bit skeptical. You didnt mention anything about his ab workout so I looked at more sites and everyone has a different idea of what Scott adkins workout really is and the link I provided claims that know one really knows!

Even on Adkins website I wasnt able to find much, not that it matters though, as the workout you have above is killer! Just need to incorporate some situps or something similar then I can achieve the real ‘Boyka’ look!

    Keith - February 23, 2015

    people need to stop becoming obsessed about abs. It’s crazy.

    A lot of the exercises train your core indirectly so you’re already getting a lot of “ab work” done.

anup - August 21, 2015

do we have to do 3 rowing movements or any 1 for eg cable row in rowing movement

anup - August 21, 2015

do we need to do 3 different rowing machines or only 1 type of rowing movement for eg cable row

    Gaston Straton - November 23, 2015

    very good article, thanks!I learned a lot of new information

Workhard - December 18, 2015

I think that change the routine every week is the key to grow on muscle and strenght also i see that for be works best on arms day to hit triceps and biceps together help me grow and for expample for arms i do some triceps and biceps sets first with heavy weight and then with lifht weight and when i finish of my hard arms training then i do 3 sets of another muscle group as deltoids or chest and then i finish there is not exist a magic split to help you build mass just some splits work a little bit better than others and hitting 3 muscle groups per day is great for me cuz i am the kind of body that is NOT easy to build mass , just don’t do preacher curls or concentration curls if you want to build mass

    Keith - December 18, 2015

    Changes in routine are needed but not every week. Every 6 weeks or so is more appropriate.

Etton Merci Airtime Langford - December 21, 2016

I really want to be like u n more than you Scott Adkins… pls help me I love martial arts but I don’t have support so pls help me… my # call me if there is a way.

    Keith - December 21, 2016

    Please read the article, it lays out what you need. And I deleted your phone number for privacy reasons.

marc - January 31, 2017

You say on rest days the calorie intake should be your bodyweight -200 so at 250 lbs i should eat 50 calories at that day?

    Keith - February 10, 2017

    No, multiply your bodyweight by 15 and each 200 less than that.

Ishan - March 12, 2017

Hey Keith! Your article was really helpful. I wanted to ask you that what are the workouts I should do without the Gym equipments as I’m a 16 year old and I don’t go to gym.I’m working on it.

    RockStone - April 13, 2017

    Me Too Bro… I Dont Go to Gym. Last Year 2016 I Go to Gym about 1 week.But i train My Self . I gain 4 pack abs and Triceps.But after I quite This about 1 Year my body become bad .I gain alot of fat now.

Sukhan - April 16, 2017

I am 42 and have been in and out of hospital since I was 7 years old plus I also had a major stroke on my right side when I was 8 years old.
The reason for going hospital was that my kidneys failed at 7 and I don’t want no one to feel sorry for me.
I have always been strong in myself and I did kickboxing when I was 15 and stopped at the age of 23 but at 41 my lower backs tendnes wouldn’t let my brain communicate with my legs.
I have got picked on all my life because of my stroke and I am asking if you or Scott Adkins could come and visit me and give me some self defense classes plus I do go down to the gym and do what I can.
I will wait for your reply
thank you

Mughal Yassa - April 17, 2017

can you tell some excercises without gym

Chathura - June 9, 2017

I like scott actress .and my hero

Aleck - October 14, 2017

Scott is the best

Nik oktopas - December 4, 2017

Scott Adkins is great, in fact to me he is the best fighter I know,i can’t compare him with him Donnie yen, to me Scott is the best and no one can be compared to him, guys like statham, iko uwais, van damme, sammo hong, chakie chan, Wesley snipes, Steven segal, Jackie yu, tonny jaa, Tim man,jet lee,kaneko sugi, keanu reeves and the rest aren’t good like him, he is well trained, and better than them

Veteran-kenya - August 26, 2018

Scott my mentor,,
My best actor,,
In kicks in swifteness no comparison


Leave a Reply: