Scott Adkins Workout and Diet Plan

SScott Adkins workout

Scott Edward Adkins was born on July 17, 1976, in London, England, and is a well-known English actor, producer, screenwriter, gymnast, and martial artist. His performances in direct-to-video action films have garnered him a lot of attention.

His resume is endless, and he has worked as a Russian prison fighter in the past. Undisputed II: Last Man Standing (2006) and its two sequels, Undisputed III: Redemption (2010) and Boyka: The Undisputed (2017); Casey Bowman in the 2009 film Ninja and its sequel Ninja in 2013: Shadow of a Tear (2013); French in the 2018 film The Debt Collector and its 2020 sequel, Debt Collectors; and Casey Bowman in Ninja and its sequel Ninja in 2013: Shadow of a Tear (2017). (starring adjacent to Louis Mandylor). He appeared in four films alongside his idol, Jean-Claude Van Damme, including The Shepherd: Border Patrol, Assassination Games, Universal Soldier: Day of Reckoning, and The Expendables 2. He also appeared in the film The Expendables. As well as these films, he appeared in The Legend of Hercules, Wolf Warrior, and Ip Man 4: The Finale, where he played the major rival in all three films. He also appeared in The Bourne Ultimatum, Zero Dark Thirty, and the Marvel films Mutant, X-Men Origins: Wolverine, and Doctor Strange.

Scott Adkins first showed an interest in martial arts when he was ten years old. His interest in self-defense began to develop after he was raped at the age of thirteen, having emigrated from England.

As a result, he decided to join taekwondo in order to better his defensive mechanism. He began training in kickboxing when he was 13 years old and went on to become a professor.

Corey Yuen and Jackie Chan were among the top filmmakers who gave him his first acting break in 2001’s Hong Kong martial arts film The Legend of the Seven Samurai.

The next year, Scott Adkins had little character involvement in shows such as EastEnders and City Central before landing his first regular role in Holby City. He is most known for his work in Undisputed II, and Adkins has gone on to have significant parts in other major budget films such as The Bourne Ultimatum, X-Men Origins: Wolverine, and The Expendables 2. With millions of fan followers on social media, he quickly gained popularity.

Scott Adkins is an English actor who is also a skilled martial arts instructor in addition to being a visually appealing performer. His wide shoulders and precise V-shaped torso are the most gorgeous and pleasant male body shapes available on the market. Scott Adkins starred in the film Undisputed 3, and if you see the film, you will become a lifelong admirer of Scott Adkins. His mixed martial arts fighting abilities are amazing, and he also has precise taekwondo kicks.

Numerous sportsmen want to have a body form similar to his grappling body type, which is understandable. He has the appearance of a poor Russian Hercules, complete with symbols and markings. Scott Adkins is 180 cm tall and weighs 75 kg. He is 75 kg heavier than the average person. He was able to keep his physical form because of his meticulous martial arts training, which provided him with a great deal of support. In the long run, he maintains his physical shape by engaging in regular, intense practice and eating a well-balanced diet.

Scott Adkins has certainly reached a certain level of success in his industry, but all of the credit must go to his extensive exercise regimen and rigorous diet, which have enabled him to accumulate such a substantial amount of wealth. The purpose of this article is to discuss more Scott Adkins’s workout routine, his diet plan, and his daily routine in general, in order to better understand and determine what exactly Scott Adkins does in the entire day that distinguishes him as one of the best fitness enthusiasts in the business.

If you want to be in the same shape as Boyka, you will need to put in the effort to grow muscle and reduce your body fat percentage to the bare minimum. You must do all of the necessary workouts in order to get the desired shape and dimensions. Take a look at his pectoral muscles and abdominal muscles; they give him the appearance of a statue of a Greek deity.

A variety of martial arts systems, including judo, karate, kickboxing, jujutsu, ninjutsu, Muay Thai, and Krav Maga have been taught to him throughout the years.

Scott Adkins is not only a “badass” on the big screen — he is much tougher in real life than he seems on the screen. Since he was 14 years old, he has been practicing in a variety of martial arts systems, all of which are influenced by Bruce Lee. Taekwondo was his first martial art to learn, and he was able to get his first black belt at the age of 19. He also achieved his black belt in kickboxing with distinction.

Throughout this article, we will go through the training and food regimen that Adkins takes in order to stay in such terrific form and be physically fit for the roles he portrays on television.


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Height: 5’ 10

Weight: 178 lb

Age: 43 years old 

Birthday: 17th of June, 1976

Birthplace: The Royal Town of Sutton Coldfield, United Kingdom

Accolades: Action on Film Festival Winner, 2010



Height: 5’10, 178 cm

Weight: 175 lbs

Chest: 45”

Waist: 34”

Bicep: 16”



Principles of Exercise

Scott Adkins has been in a number of well-known films, including Doctor Strange, The Bourne Ultimatum, and X-Men Origins: Wolverine, among others. He is the kind of guy who does not need the assistance of a stunt double.

Adkins is a phenomenal athlete who is well-versed in six different martial arts styles: karate, judo, kickboxing, jujutsu, Krav Maga, and ninjutsu—yes, the art of becoming a ninja—among others.


Workout Routine of Scott Adkins

The Workout Routine of Scott Adkins

Scott Adkins is a fitness fanatic who enjoys working out. He is one of the people who like working out. A variety of fitness regimens are practiced by him, and he has set certain objectives for himself. Setting objectives for himself truly helps him look forward to his daily exercises, and as a result, he stays very motivated to continue doing so. He engages in activities that will increase his muscular mass without making his physique seem too bulky since he prefers to maintain a slim appearance.

While he engages in kickboxing to increase his strength and flexibility, he also enjoys doing other workouts in the gym such as bench pressing, pull-ups, squats, and deadlifts. This ensures that his shoulders develop and become powerful, as well as gives him a manly appearance. He also uses waist trainers and does a large number of crunches and abdominal workouts in order to get a thin waist and a flawless V shape figure. He even makes his workout regimen available to his supporters and anybody who is interested in following it.

Adkins places a strong emphasis on volume training as well as basic weight training.

Adkins makes it a point to go to the gym five to six days a week and to train hard in order to achieve his goals. He primarily concentrates on compound exercises in order to increase functional strength and muscular mass.

He alternates his routines, lifting weights three days a week and doing cardio combined with martial arts on the other two days. In addition to explosive activities, he engages in plyometric exercises for his lower body.

The following is Scott Adkins’ fitness regimen:

Monday: Triceps and Chest

Within this routine, Adkins performs 8 exercises, but for a total of 3 sets and 12 reps.

Here’s Scott Adkins triceps and chest routine: 

  1. Bench Press (3 sets, 8-12 reps)
  2. Chest Dips (3 sets, 15 reps)
  3. Incline Bench Press (3 sets, 8-12 reps)
  4. Overhead Tricep Extension (3 sets, 8-12 reps)
  5. Chest Flys (3 sets, 8-12 reps)
  6. Tricep Cable Pushdown (3 sets, 8-12 reps)
  7. Push-Ups (3 sets, 25 reps)
  8. Cable or Dumbbell Kick Backs (3 sets, 8-12 reps)

Tuesday: MMA or Cardio

On Tuesday, Adkins targets MMA or cardio. There are 4 different exercises within Adkins’ MMA/cardio routine.

Here’s Scott Adkins MMA/Cardio routine: 

  1. Cardio (HIIT for 15-20 min)
  2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
  3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
  4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Wednesday: Biceps and Back

On Wednesday, Scott performs a biceps and back routine, focusing on major 8 exercises. Every set is around 12 reps.

Here’s Scott Adkins biceps and back routine: 

  1. Deadlift (3 sets, 8-12 reps)
  2. Dumbbell Bicep Curl (3 sets, 8-12 reps)
  3. Cable Row (3 sets, 8-12 reps)
  4. Preacher Curl (3 sets, 8-12 reps)
  5. Wide-Grip Pull-Ups (3 sets, 8-12 reps)
  6. Hammer Curl (3 sets, 8-12 reps)
  7. Lateral Pulldowns (3 sets, 8-12 reps)
  8. Barbell Bent-Over Row (3 sets, 8-12 reps)

Thursday: MMA or Cardio

On Thursday, he hits his back routine for 4 exercises. 

Here’s Scott Adkins MMA/Cardio routine: 

  1. Cardio (HIIT for 15-20 min)
  2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
  3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
  4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Friday: Shoulders and Legs

On Friday, Randy hits a shoulders and legs workout routine by doing 8 different exercises with 8-12 reps.

Here’s Scott Adkins shoulders and legs routine: 

  1. Back Squats (3 sets, 8-12 reps)
  2. Military Press (3 sets, 8-12 reps)
  3. Leg Press (3 sets, 8-12 reps)
  4. Arnold Press (3 sets, 8-12 reps)
  5. Hamstring Curl (3 sets, 8-12 reps)
  6. Shoulder Dumbbell Front Raise (3 sets, 8-12 reps)
  7. Calf Raise (3 sets, 8-12 reps)
  8. Dumbbell or Barbell Shrugs (3 sets, 8-12 reps)

Saturday: MMA or Cardio Optional

On Saturday, Scott performs an MMA or cardio routine, focusing on major 4 exercises.

Here’s Scott Adkins MMA/Cardio routine: 

  1. Cardio (HIIT for 15-20 min)
  2. Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
  3. Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
  4. Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Sunday: Rest 

On Sunday he rests and eats good food to recover his body. 

Transforming His Body

Transforming His Body

Scott Adkins started training in martial arts when he was 13 years old and earned his first black belt in Taekwondo when he was 19 years old. When he was younger, he was enamored with Bruce Lee and would watch a lot of his videos and movies. He was the one who spurred him on to make as many disciples as he possibly could. In recent years, he has received instruction in karate, judo, jujutsu, krav maga, and Muay Thai, which explains why he seems to be so well-prepared for the action movie roles he portrays.

In recent years, however, there has been a noticeable change in the way his physique appears, which was seen both in his early career and in his current appearance. He had to bulk up significantly in order to fit into certain parts, particularly superhero ones, such as his appearance as Weapon XI in X Men: First Class. He performs these sequences in order to make his physical presence scarier, and as a result, he must have a strong body in order to do so. In order to obtain a certain appearance, he engages in a range of training programs that will provide him with a suitable and functioning physique that will help him reach his fitness objectives.

Scott Adkins does not perform a lot of aerobic exercises since it causes fat to be melted from the body, according to him. As a result, he invests in weight-training activities that will assist him in increasing his muscular mass. Kickboxing is one of the activities that Scott Adkins has included in his program to increase his speed and strength, as well as a full gym routine to increase his muscular mass. These activities assist him in building muscle and seeming a little more manly. He, on the other hand, does not want to be too wide or bulky, so he maintains his muscle-building workouts in moderation. He also does a fantastic job with his abdominal workouts every single day.

He, on the other hand, does not abandon cardio altogether. He loves to include aerobic training into his routine in order to improve his speed and agility, and for this reason, he goes for runs and sprints. He is also an avid sports fan, particularly basketball and football, which he enjoys since they are both entertaining and beneficial to both the mind and the body.

His preferred form of exercise, though, continues to be martial arts. “He is trained in no fewer than six different martial arts styles,” according to his master, “including Karate, judo, kickboxing, jujutsu, Krav Maga, and ninjutsu—yes, as in the art of being a ninja.”

But, even with that, Scott Adkins has revealed in several interviews exactly what he does in his daily training regimen. In his own words, “I enjoy volume training and simple weight training.” After all, who does not like doing the bench press? I make it a point to go to the gym and train hard on a daily basis. We are in there five or six days a week, and I put in a lot of effort. I put a lot of effort into it. I make it a point to push myself all the way to the finish line. That is exactly what you have to accomplish.”

He even goes into detail about his daily regimen and discusses it a little further. Given that he works out 6 times a day, it is no wonder that he has such an impressive body. As a result, he adds, “I am training approximately five to six times per week.” Three of those days will be spent working out with weights at the gym. Those days will include cardio, which will be difficult for me since I despise running machines and do not like running in general. I get the job done, but I would rather spend my time training in martial arts instead. For example, depending on the role I am preparing for, if I need to be larger, I just train five times a week with the weights and vary my exercises.”

In the gym, he likes to go a little old school and prefers to work the old-fashioned approach. “I am a little bit old school, to be honest: three sets, reps ranging from 8 to 12,” he explains.

As a result, below is a breakdown of Scott Adkins’ exercise schedule for the whole week. He works out six times a day, every day. He likes to concentrate on each body component individually, as well as with certain particular routines, which are all detailed in further detail below.

Scott Adkins’ Nutritional Plan

Scott Adkins’ Nutritional Plan

Scott Adkins eliminates carbohydrates from the remainder of his meals afternoon in order to reduce fat and aid in weight reduction. He wants to consume around 0.7-1 g of protein for every pound of body weight in order to grow muscle.

His typical diet consists mostly of fresh, whole grain foods such as fruits, green vegetables, lean proteins, fish, and a protein smoothie, as well as lean proteins and fish.

The Scott Adkins diet is as follows:

Meal 1: 

  • Whole Grain Toast 
  • Oatmeal 
  • Fruit 
  • Protein Shake

Meal 2: 

  • Fish 
  • Egg 
  • Rice 

Meal 3: 

  • Nuts 
  • Green Salad 
  • Chicken Breast 
  • Sweet Potatoes 

Meal 4: 

  • Green Veggies 
  • Fruit 
  • Protein Shake 


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  • He was trained by World Kickboxing Champion, John Cahill, when he was fighting professionally.
  • He has also been under the tutelage of Hollywood stunt choreographer, Pete Goldfinger, for more than 15 years.
  • He’s been training with Golden Harvest stunt team members since 2002.

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