Sam Heughan Workout


Sam Heughan Workout

The workout we have come up with today to post is the Sam Heughan Workout! This one is inspired by the physique that Sam Heughan has built and maintained 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.

Sam Heughan Stats:

Height: 6’3
Weight: (approximate) 196 lbs
(Information retrieved from Wikipedia.)


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.

Sam Heughan Workout:

Training Volume:

One Day of Training


I am going to be adding some bonus resources below that will also help you train like Sam Heughan based on the research above, but the 4-Step-Bodyweight Workout is actually shared directly from his trainer John Valbonesi (as mentioned above) with Men’s Journal!

Sam Heughan Workout: 4-Step Bodyweight Workout

Part One: Mobility Work

Arm Circles

1×10 each side

Leg Pullovers

1×10 each side

Back Curl Up

1×10 each side

Elbow Rotation

1×10 each side

Knees Side to Side

1×10 each side

Hip Opener

1×10 each side

Part Two: Cardio Warm Up

Complete One Two Rounds for Time w/ 30 Seconds Rest In Between Rounds

10 Squats

10 Push Ups

10 Lunges

10 Sit Ups

Part Three: Supersets

Do each movement for 30 seconds and then move into the next for a total of 60 seconds.  Repeat this two more times per set of exercises.

Frog Hog and Sprint

Push Up and Broad Jump

Lunge and Bear Crawl

Burpee and Military Plank

Part Four: Finisher

25 Two-Touch Sit Ups

L-Sit to Failure

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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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