Paul Rudd Workout 2

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Paul Rudd Workout 2

The workout we have come up with today to post is the Paul Rudd Workout! This one is inspired by the physique that Paul Rudd has built and maintained for many roles during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Paul Rudd Stats:

Height: 5’10
Weight: 165 lbs. (approximate)
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Paul Rudd Workout:

Training Volume:

3-4 days per week

Explanation:

If you’re going to be adding in a fourth or fifth day you’re going to double up on one workout per week (but make it a different one each week), and for your fifth day you’ll be adding in long distance cardio for some extra fat burn!

If training a 4th day, implement a workout twice, but make it varied from week to week.

*You can add in extra days of HIIT cardio if you’d like an extra boost; HIIT formatting at the end of the routine*

Paul Rudd Workout Routine Day One:

Warm Up:

3×5 Pull-Ups

3×10 Push-Ups

3×10 Air Squats

800 m Run

Workout:

5 Rounds:

400m jog

25 box jumps @24″

20 push-ups

15 lunges

10 power cleans @95

Paul Rudd Workout Routine Day 2:

Warm Up:

3×5 Chin Ups

3×10 Ring Dips

3×15 Lunges

800m jog

Workout:

5×10 Deadlift @145

5×10 Bench Press @145

5×10 Back Squat @145

12 Minute EMOM: (every minute on the minute)

10 Burpees

Paul Rudd Workout Routine Day 3:

Warm Up:

3×5 Wide-Grip Pull-Ups

3×10 Ring Rows

3×15 Box Step Ups @24″

800m jog

Workout:

2 Rounds:

25 Pull-Ups

100 Air Squats

100 Push-Ups

100 Leg Raises

100 Double Unders (For regular jump roping, multiple by 3, making it 300 reps)

25 Pull-Ups

Cool-Down:

5 Minute Incline Walk

Paul Rudd Workout Routine: Ab Circuit

Ab circuit is to be implemented 2-3 days a week after your routine.

3 Rounds:

100 crunches

20 leg raises

25 flutter kicks

15 second reverse superman pose

3 Rounds:

1 Minute Plank Hold (Last 2 sets are weighted)

25 Sit-Ups

10 Knee Raises

Paul Rudd Workout Routine: HIIT Formatting

Format your Treadmill HIIT as follows:

90 seconds off (walk)

30 second on (sprint)

OR

60 seconds off (walk)

60 seconds on (jog)

Paul Rudd Workout Routine Version Two

Training Volume:

6+ days per week

Explanation:

We’re going to be building a routine that may seem very similar to the first variation we had above, but is more structured and precisely built to be Paul Rudd’s actual workout when he got into his Ant-Man shape.

Cardio and Circuits:

You’re going to be doing a lot of cardio.  You’ll be doing an hour of cardio every morning before breakfast on the elliptical. Then, three times per week you’ll also add in an extra 30 minutes of cardio before or after your training sessions.

We’ll also be utilizing the routines shared with Muscle and Fitness and Men’s Journal to help us build this one out.

Paul Rudd Workout Routine: Sample Workout Schedule

Monday: Cardio, Push Day, and Extra Cardio

Tuesday: Cardio and Circuits

Wednesday: Cardio, Pull Day, and Extra Cardio

Thursday: Cardio and Circuits

Friday: Cardio, Leg Day, and Extra Cardio

Saturday: Cardio and Circuits

Sunday: Rest Day

Paul Rudd Workout Routine: Push Day

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

Superset One:

A. Bench Press

3×10

B. Standing Chest Flyes [Incline]

3×10

C. Incline Dumbbell Chest Flyes

3×10

Superset Two:

A. Tricep Cable Pushdowns

3×10

B. Tricep Cable Overhead Extension

3×10

C. Tricep Cable Kickbacks

3×10

Superset Three:

A. Seated Overhead Press

3×10

B. Standing Upright Rows with Plate

3×10

C. Standing Front Raises with Plate

3×10

Extra Cardio:

Pre-or-Post Workout add in an EXTRA 30 minutes of cardio on the elliptical, high incline walk, or StairMaster.

Paul Rudd Workout Routine: Circuits and Cardio

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

**This one is built off a combination of both workouts shared to create a Leg/Shoulder/Abs day**

Circuit A
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Kettlebell Swings x 15 reps
  • Kettlebell Straight Leg Deadlift x 15 reps
  • Lying Leg Raises x 25 reps

Circuit B
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Kettlebell Lunges x 12 reps each leg
  • Kettlebell Upright Rows x 15 reps
  • Slow-Mo Ab Mountain Climbers x 20 reps (each side)

Circuit C
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Cable Pullthroughs x 20 reps
  • Cable Front Raises [Through Your Legs] x 15 reps
  • Hanging Knee Raises x 25 reps
Paul Rudd Workout Routine: Pull Day

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

Superset One:

A. Romanian Deadlifts w/ DB

3×10

B. DB Curls (Simultaneous)

3×10

C. Push Ups

3×10

Superset Two:

A. EZ Bar Curls

3×10

B. Hammer Curls w/ Rope

3×10

C. Chin Ups

3×10

Superset Three:

A. Lateral Pulldowns

3×10

B. Face Pulls

3×10

C. Straight Arm Cable Pulldowns

3×10

Extra Cardio:

Pre-or-Post Workout add in an EXTRA 30 minutes of cardio on the elliptical, high incline walk, or StairMaster.

Paul Rudd Workout Routine: Circuits and Cardio

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

**This one is shared by Men’s Journal and is a Chest/Biceps/Abs training session.**

Circuit A
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Smith Machine Incline Press x 15 reps
  • EZ-Bar Curl x 15 reps
  • Hanging Knee Raises x 25 reps

Circuit B
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Dumbbell Bench Press x 12 reps
  • Dumbbell Hammer Curls x 15 reps
  • Side Plank Crunches x 20 reps (each side)

Circuit C
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Cable Flys x 20 reps
  • Double Bicep Cable Curl x 15 reps
  • Physio Ball Crunches x 25 reps
Paul Rudd Workout Routine: Leg Day

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

Superset One:

A. Leg Press

3×10

B. Calf Raise on Leg Press Machine

3×10

C. Double Unders

3×10

Superset Two:

A. Landmine Squats

3×10

B. Jumping Lunges

3×10 each leg

C. Wall Sit

3×60 seconds

Superset Three:

A. Leg Extensions

3×10

B. Glute Bridges on Leg Extension Machine

3×10

C. Seated Calf Raises

3×10

Extra Cardio:

Pre-or-Post Workout add in an EXTRA 30 minutes of cardio on the elliptical, high incline walk, or StairMaster.

Paul Rudd Workout Routine: Circuits and Cardio

Morning Cardio:

Before breakfast hop on the elliptical for 60 minutes.

Workout Routine:

**This one is built off the circuits shared by Muscle and Fitness and is Back/Triceps/Abs**

Circuit A
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • DB Bent Over Rows x 15 reps
  • Standing Tricep Overhead Extension w/ Plate x 15 reps
  • V-Ups x 25 reps

Circuit B
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Weighted Chin Ups x 12 reps
  • Close Grip Bench x 15 reps
  • Oblique Crunches x 20 reps (each side)

Circuit C
Directions: Complete 5 rounds of this circuit with 45 seconds of rest in between.

  • Kettlebell Deadlifts x 20 reps
  • Reverse Grip Cable Pushdowns x 15 reps
  • Cable Crunches x 25 reps

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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