The making of an action hero body
Personal trainer to the stars shares his 4-day split workout program

by Michael Torchia
Special to TODAYshow.com updated 6/21/2010 8:50:37 AM ET
When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients.
I have the actors do weight training in the morning and cardio at night. The purpose of separating the weight training and cardiovascular training for 6 to 9 hours is because weight training causes the body to secrete anabolic hormones (muscle building) and cardiovascular exercises cause the body to secrete catabolic hormones (fat burning). This way my client got the most effective results from their workouts and fast results. I always included stretching after weight training and cardio sessions to improve flexibility.
WEIGHT TRAINING SESSION
(* — increase weight each set)
Monday – Abs/Biceps/Triceps
Abdominal Crunches - 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Seated Dumbbell Curls – 3x15/12/10 *
Standing Barbell Curls – 3x15/12/10 *
Standing Cable Curls – 3x15/12/10 *
Tricep Cable Pushdowns – 3x15/12/10 *
Lying Barbell Tricep Extensions – 3x15/12/10 *
Dumbbell Kickbacks – 3x15/12/10 *
Tuesday – Abs/Chest/Shoulders
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Dumbbell Chest Press – 4x15/12/10/8 *
Dumbbell Chest Flies - 4x15/12/10/8 *
Incline Barbell Press – 4x15/12/10/8 *
Dumbbell Lateral Raises – 4x15/12/10/8 *
Dumbbell Seated Shoulder Press – 4x15/12/10/8 *
Rear Deltoid Flies – 4x15/12/10/8 *
Wednesday – Rest Day
Thursday – Abs/Legs
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Hyper Extensions – 3x25
Leg Extensions – 4x20/18/15/10 *
Squats – 4x20/18/15/12 *
Seated Leg Curls – 4x20/18/15/12 *
Calf Raises on Leg Press – 3x30/25/20 *
Seated Calf Raises – 3x30/25/20 *
Friday – Abs/Back
Abdominal Crunches – 3x50
Hanging Leg Raises – 3x30
Wide Grip Pull Downs to Chest – 4x15/12/10/8 *
Close Grip Seated Cable Rows – 4x15/12/10/8 *
Dumbbell Pullovers – 4x15/12/10/8 *
Dumbbell Stiff Legged Dead Lifts – 4x12/10/8/6 *
CARDIO SESSION
Pick your favorite cardio equipment or try it on a track outside:
(* — run as fast as possible)
Warm-up 6 minutes on elliptical, treadmill or bike at an aggressive pace (3.5-6.5 miles per hour)
4 minute warm-up
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
2 minute jog
1 minute sprint *
3-5 minute cool down (Jog, fast pace walk, walk)