Scott Adkins Workout Routine And Diet To Pack On Muscle Mass

March 25, 2021 | 108 Comments

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 & Nutrition

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.

108 Comments - Leave Your Thoughts

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  1. 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. 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.

    1. 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. 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?

  4. So to the point, Scott Adkins, I first saw that guy in the first Wolverine movie as Weapon X, of course I didn’t know who he was, but with all the special effects and stuff his skill didn’t really show much because I had a hard time telling real moves from CGI of wires. Then I saw Undisputed 2, MAN!!! What a movie!!!. From what I heard, which is not much, this movie along with its sequel were totally underrated. But the movie introduced me to 2 of the best martial artist I’ve seen on TV, Scott and Jai White, Started to follow Scott because of this movie, Unfortunately these 2 movies are the only ones I have seen where he really shows the pack of explosives in his legs, the other ones are just ok, regarding his skill demonstrations, I was really hoping he got a bigger role in he Expendables 2, He is a good actor. I really dont know why he is still in the underground.

    1. Obviously everyone’s has different genetics and different body types, so you won’t look like a 100% carbon copy of scott adkins, but this workout will get you jacked if you follow it.

  5. Hey Keith, thanks for a pleasent reading.. Have one question.. Im from Sweden and there the weight is calculated in kilograms, so its a bit hard to understand ur mealplan with pounds… Can u reply me with a better explanation til that?
    “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”

    Thanks !

  6. With alternating days. Two days for legs and three days for arms? Sorry in advance for multiple posts, I have no idea how to edit things that have already been posted.

  7. Great job. I wanted to know next:

    1.I am not interested at biceps due to boxing reasons. Can I replace it with exercise for shoulders?
    2. Instead of FAT burning exercises can I practice running? (10 min till 1 hour)

    Thank you.

      1. Thank you for respond. It is not recommended to work with biceps due to slowing down effect of hands. Punches, moves become slower.

        1. Well I wouldn’t recommend not training your biceps at all. You could still train them in a lower rep range, short of failure so they still get stronger without getting bigger.

  8. Hey first of all Great Stuff ! Love it! Im From Europe too and my Weight is 95 kilograms or 200 Pounds so 200 pounds * 15 + 500 equals 3500 calories oO ? seems a lil bit too much btw. im 6’2”

  9. Can you tell me 1 or 2 exercises to replace the chin ups because i cant do that much or should i just do as much as i can ?

  10. nice workout I am checking your list if it fine with you and you have good work out routine keep up the good work 🙂 I wondering if you can tell me how much calories I have to eat . Im 17yr old my height is 66in and im a male can you also give me good food choices to eat from ???? thx 4 ur time

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