Muscle Workouts

The a-list training split

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by Samantha Yardley

FOLLOW THIS TRIED-AND-TESTED WORKOUT REGIMEN DESIGNED BY WORLD-RENOWNED CELEBRITY TRAINER MAGNUS LYGDBÄCK, TO ACHIEVE A CHISELLED PHYSIQUE WORTHY OF THE BIG SCREEN.

Magnus Lygdbäck is responsible for honing the finest bodies in Hollywood and has achieved world-class notoriety after working with superstar celebrities across the globe. His impressive resume boasts everyone from the
likes of Gal Gadot, Alexander Skarsgård, Ben Affleck, and James McAvoy to name but a few.

His unconventional but highly respected scrupulous methods have achieved acclaim throughout La La Land for producing the absolute best bodies on screen. His extensive approach tackles not only a traditional workout structure, but also incorporates a rigorous focus on everything from nutrient intake and timing, rest, mindset coaching and even a bodybuilding-style posing critique on set, to achieve optimum emotion and drama from the actors’ movements and muscularity that’s captured on screen.

You may have caught our feature delving into Magnus’ awe-inspiring mindset last issue. This time, we go one better by revealing the workout responsible for the jaw-dropping movie star body transformations that resulted in his own rise to fame.
Follow the plan that benefits from Lygdbäck’s years of experience for an all-over body bump that will build muscle and strip fat to reveal a body fit for a Hollywood blockbuster.

Magnus’ Daily Breakdown

DAY 1: LEGS AND CORE

Warm-up on treadmill 5-10min

Intervals 60sec sprints max speed, rest 60sec. 4-6sets

Squats with barbell, 6 pyramid sets , 12,10,8,6,4,10reps

Deadlifts 4 sets, 8-10reps

Leg press 4 sets, 8-10reps

Lunge 20reps 3

Skaters 20×4

Core Dragon raises 4sets, 15reps

DAY 2: CHEST, FRONT SHOULDERS AND CORE

Warm-up 10 min bike

Flat bench press 6 pyramid sets 12,10,8,6,4,10

Incline chest press 4 sets x 10 reps

Cable cross fl yes 4 sets x 10 reps

Military press 3 sets x 10 reps
Oblique circle

Switch blade with rotation 60sec straight into:

The penguin 60 sec straight into:

Side dipping 30 sec on each side, 4 sets

DAY 3: BACK, BACK SHOULDERS AND CORE

Warm-up rowing 10 min

Lat pulldowns 4 sets x 10 reps

Row 4 sets x 10 reps

Straight pulldown 4 sets x 10 reps

Reverse fly 4 sets x 12 reps

Lateral raises 5 sets x 12reps

Stir the pot on Pilates ball 60 seconds x 4 sets

DAY 4: ARMS AND CORE

Warm-up 5 min treadmill

Hamster on treadmill 2 min, 1 min rest x 2 sets

Alternating bicep curls 4sets x 8 reps on each arm

Double biceps curls 4 sets x 10 reps

Skull crushers (French press) 5 sets x 10-12reps

Superset biceps curl in cable 4 sets x 10 reps straight into:

Triceps pushdowns with rope 4 sets x 10 reps

Dragon raises 4 sets x15