Alex Pettyfer Workout and Diet

Alex Pettyfer is one of those blessed individuals born with good genes and a great physique. He follows in the footsteps of his actor father and model mother and has done both acting and modeling.

Alex Pettyfer's Workout and DietWe know him best from his roles in Wild Child and now, his latest movie, I Am Four. Pettyfer trained for about two months for these roles and focused on mixed martial arts training to develop a good grasp on the fighting scenes and stunts that he performs himself. Plyometric exercises are good training for martial arts moves.

With such a grueling training schedule, Pettyfer had to reinvent his nutritional program, increasing his protein to meet his physical demands. With an intense workout schedule, it is important to increase your total calorie intake, even if you’re trying to cut fat. You can’t build muscle if your body is starving. Each meal must be balanced with the correct ratio of protein, fats and carbs. Eating more frequently throughout the day is the key to ensure your muscles are getting the nutrition they need to build and repair and to avoid spikes in insulin. Only lean proteins and pure source whey isolate protein from protein shakes form the basis of intense training.

Alex Pettyfer’s Workout

Day 1

Morning Mixed Martial Arts Training incorporates a mixture of jujitsu and other martial arts with sparring and grappling moves for a full one hour of interval training.

Evening Plyometric Training

  • Plyometric Squats – basically a squat with a jump. Use the jump to push yourself down into the squat and propel yourself up to get out of the squat. 10 reps.
  • Box Jumps – using an adjustable step, start with a height that is just above your knees. Standing about a foot away from the step, jump up onto the box, settle and hold in your landing position (squat) and step (don’t jump) off to start again. 10 reps.
  • Single Leg Lunge Jumps – jump into a lunge position and switch legs fairly rapidly to add intensity to this move. 10 reps each side.
  • Speed Skaters – assume the speed skating position and hop side-to-side, bending down into a full lunge upon landing. Propel yourself up to switch sides. 10 reps each side.
  • Hanging Leg Raises – work to failure on this move.
  • Plyo-Push-Ups – it’s that move that every guy does to impress a girl – a push-up with a clap. When you’re really advanced, your feet should also come off the ground. Work to exhaustion.

Repeat this circuit four times.

Day 2

  • Superset
    Chin-Ups to Cable Rows – 4 sets of 10 reps.
  • Power Cleans – 4 sets of 12, 10, 8, 6 reps.
  • Clean and Press – 4 sets of 12, 10, 8, 6 reps.
  • Lat Pulldowns – 4 sets of 12, 10, 8, 6 reps.
  • Sprints – once you’ve completed one full circuit, perform 4 sets of 30-second sprints.
  • Repeat this circuit four times.

Day 3

Morning Mixed Martial Arts Training incorporates a mixture of jujitsu and other martial arts with sparring and grappling moves for a full one hour of interval training.

Evening Strength Training

  • Dumbbell Flyes – 3 sets of 10 reps.
  • Bench Press – 3 sets of 1 reps.
  • T-Push-Ups – 4 sets of 10 reps.
  • Deadlifts – 4 sets with increasing weights – 12, 10, 8, 6 reps.
  • Dips – 4 sets working to failure.
  • V-Ups – 4 sets working to failure.

Day 4

Active recovery with 45 minutes to 1 hour of steady-state cardio (70% THR)

Day 5

Morning Mixed Martial Arts Training incorporates a mixture of jujitsu and other martial arts with sparring and grappling moves for a full one hour of interval training.

Evening Plyometric Training

  • Plyometric Squats – basically a squat with a jump. Use the jump to push yourself down into the squat and propel yourself up to get out of the squat. Repeat for 10 reps.
  • Box Jumps – using an adjustable step, start with a height that is just above your knees. Jump up onto the box, settle and hold in your landing position (squat) and step (don’t jump) off. Repeat for 10 reps.
  • Speed Skaters – assume the speed skating position and hop side-to-side, bending down into a full lunge upon landing. Propel yourself up to switch sides. Repeat for 10 reps on each side.
  • Barbell Bicep Curls – perform 10 reps.
  • Hanging Leg Raises – work to failure on this move.

Day 6

  • Superset
    Chin-Ups to Cable Rows – 4 sets of 10 reps.
  • Power Cleans – 4 drop sets of 12, 10, 8, 6 reps.
  • Clean and Press – 4 drop sets of 12, 10, 8, 6 reps.
  • Lat Pulldowns – 4 drop sets of 12, 10, 8, 6 reps.
  • Sprints – once you’ve completed one full circuit, perform 4 sets of 30-second sprints.
  • Repeat this circuit four times.

Day 7

Rest and stretch.

Originally published @ FITLODE.COM

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One thought on “Alex Pettyfer Workout and Diet

  1. jump program says:

    I love the squat jump, box jump and lunges exercises. These exercises helps me to develop my lower body muscles and helps me improve the muscle fiber I have. It helped me to jump higher, develop my vertical leap, as well as improves my agility and balance.

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