The Exact Workout Glen Powell Used to Train Like an Athlete for ‘The Running Man’

Glen Powell, 37, recently starred in The Running Man, the modern remake of the Arnold Schwarzenegger film based on Stephen King’s novel. Powell seems drawn to action movies, calling this one nonstop from start to finish. And while many of his roles require a strong build, whether on the leaner or more muscular side, Powell embraced a more athletic style of training to prepare for his role as Ben Richards.

“It was just training almost like an athlete. As a grown man, I don’t know when the last time you’ve run for your life was. But I would just wake up and sprint. You teach your body how to do that,” Powell told Rolling Stone UK. “When I say, ‘to be a tank,’ I trained to absorb and take hits. It’s like an athlete. Sometimes people in these movies get in shape to like, flex. I wasn’t worried about that. I just wanted to survive!”

The below workout was originally designed by his trainer Nick Mitchell of Ultimate Performance for Top Gun: Maverick, but it features the same athletic moves Powell likely used to prep for the demands of The Running Man. Try it yourself.

Related: The Exact Arm and Shoulder Workout That Helped Glen Powell Pack On 20 Pounds of Muscle for ‘The Running Man’

Glen Powell’s Strongman and Abs Workout

Sled Pull

How to Do It

1. Attach a harness or rope to a weighted sled.
2. Face the sled, lean back slightly, and brace your core.
3. Walk backward to drag the sled.
4. Keep controlled, steady steps, driving through your legs and glutes.

Standing Cable Crunch

How to Do It

1. Attach a rope to a high pulley and grab the ends.
2. Stand facing the machine with your elbows by ears.
3. Crunch down, bringing elbows toward hips, engaging the core.
4. Return to the start, keeping tension on the cable.

Bodyweight Split Squat

How to Do It

1. Step one leg forward, back leg extended on toes.
2. Lower back knee toward the ground until front thigh is parallel.
3. Keep torso upright and core tight.
4. Push through front heel to return to start. Perform on both legs.

Farmer’s Walk

How to Do It

1. Hold heavy dumbbells or kettlebells at your sides.
2. Stand tall with shoulders back and core engaged.
3. Walk forward in controlled steps for distance or time.

Swiss Ball Plank

How to Do It

1. Place your forearms on a Swiss ball, feet on the floor.
2. Keep your body in a straight line from head to heels.
3. Engage the core, glutes, and shoulders.
4. Hold for a set time, avoiding sagging or arching your back.

Prowler

How to Do It

1. Load the sled and grip the handles firmly.
2. Lean into sled at about a 45-degree angle with your chest up.
3. Drive through your legs, pushing sled forward with controlled steps.
4. Maintain steady pace until distance complete.

Related: Glen Powell Reveals His Love-to-Hate Workout to Get in Leading Man Shape