If you’ve seen The Running Man starring Glen Powell, you already know it’s nonstop action from start to finish. You won’t get any spoilers from us, but the fight scenes, chases, and stunt work require a leading man who can keep up with the physical demands of the role. To step into the role of Ben Richards, Powell, 37, packed on 20 pounds of muscle and embraced a routine that had him training like an athlete.
His trainer, Nick Mitchell, previously shared a look at how Powell prepared for Top Gun: Maverick. Below is a brutal chest, back, traps, and abs workout that Powell has used to train for action-heavy roles in the past. Save it for your next workout and get a taste of what it’s like to train like an action hero.
Related: The Exact Workout Glen Powell Used to Train Like an Athlete for ‘The Running Man’
Glen Powell’s Chest, Back, Traps, and Abs Workout
How to Do Incline Bench Press
- Set a bench to about a 45-degree incline and grip the bar slightly wider than shoulder-width.
- Lower the bar to the upper chest with elbows at a 45-degree angle.
- Press the bar back up, keeping your shoulder blades pulled back.
- Perform 4 sets of 8 reps.
How to Do Supinated Pullups
- Grip the bar with an underhand grip, palms facing you, and hands shoulder-width apart.
- Pull your chest toward the bar.
- Lower with control until arms are fully extended.
- Perform 4 sets of 4 reps.
How to Do Triceps Dips
- Place hands on parallel bars and keep your torso upright.
- Bend your elbows to lower until shoulders are below your elbows.
- Press back up by driving through the triceps.
- Perform 4 sets of 8 reps.
How to Do Seated Cable Rows
- Sit tall, feet on the platform, and grab the handle with a neutral grip.
- Pull the handle toward the lower ribs while squeezing shoulder blades together.
- Return to full arm extension without rounding your back.
- Perform 4 sets of 10 reps.
How to Do Hanging Leg Raises
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- Hang from a pullup bar with an active grip.
- Raise legs upward toward your chest.
- Lower slowly without swinging your legs.
- Perform 3 sets of as many reps as possible.
How to Do Swiss Ball Planks
- Place your forearms on a Swiss ball with feet behind you, forming a straight line from head to feet.
- Hold the position and resist the ball’s movement.
- Perform 3 sets, holding as long as possible.
How to Do Single-Arm Cable Shrugs
- Stand next to a low cable pulley and grip the handle with your arm closest to it.
- Shrug your shoulder straight up toward your ear without bending the elbow.
- Lower and repeat on both sides.
- Perform 3 sets of 15 reps.
