Last updated on February 14th, 2021 at 09:11 am
At the time of initially writing this article I was 23 years old and extremely impressed by Paul Rudd’s shredded six pack.
Now I’m 27 years old and just as impressed by his six pack in Ant-Man, but also more aware of what it took.
Paul Rudd is one of my favorite actors of all time.
I Love You Man is absolutely amazing, This Is 40, Role Models, This Is The End, the list goes on; incredible.
So when I heard he was going to be Ant-Man I couldn’t be more happy. Now we’ve had Ant-Man and The Wasp, and Ant-Man 3 is coming in Phase 5.
So it’s safe to say I’m pretty stoked. But, we’re here for the research that came out AFTER his initial transformation.
Let’s get to it.
Paul Rudd Stats:
Height: 5’10
Weight: 165 lbs. (approximate)
Age: 50 years old
Paul Rudd is below average when it comes to male celebs we’ve seen at SHJ.
Especially the ones that play superhero studs alongside of him…
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
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Paul Rudd Diet and Nutrition
When I first wrote this article there wasn’t much information out there about Paul Rudd’s ACTUAL diet and training.
After Ant-Man and The Wasp came out, Rudd and his trainer did some more interviews and gave us more to work with.
In an interview with Men’s Journal we about Rudd’s mindset and help:
“I was one of those people who always wanted the results, but never wanted to put in the work,” Rudd told Men’s Journal. The opportunity to dedicate himself to fitness came with the role of Scott Lang, a cat burglar who stumbled onto a suit that gave him extraordinary capabilities and the moniker Ant-Man.
In order to get superhero-strong Rudd enlisted the help of nutritionist Carlon Colker, M.D., who introduced Rudd to Richard Louis, New York-based trainer and owner of FitSpaceNYC.
They also give us more information about his workout routine we’ll be utilizing in the next section.
But for now I want to jump to another quote from Rudd.
Rudd tells RTE:
“I didn’t do anything fun for a year. I ate no carbs or sugar. I basically made health and fitness the focus of my day, for a long time,” he said. “Like, we’d work out with a trainer and I worked with a guy who was doing tumbling and taught how to do flips and stuff like that. I was eating a lot of protein and vegetables. I was eating at very specific times of the day and I didn’t drink any alcohol. I was miserable for about a year.”
The thing that sticks out the most is that last line: “I was miserable for about a year.”
I actually use Rudd as an example of someone who gets stuck in the rut of a routine that isn’t sustainable in my book. He’s the perfect example. He got absolutely shredded, quick; but then, unlike his co-stars Hemsworth, Pratt and others, he didn’t WANT to sustain it.
But, that doesn’t mean we shouldn’t take a look into some more of his nutrition.
Here’s a sample meal plan for Paul Rudd’s diet shared by Men’s Journal:
- Breakfast: 3 eggs, oatmeal, coffee
- Snack: Protein shake, handful of almonds
- Lunch: Salad with 6oz protein and 4oz sweet potato or rice (incorporating the carb source every other day)
- Snack: Protein shakes, handful of walnuts
- Dinner: 8oz. of protein with as many vegetables as possible
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
But we also generally see them opt for an approach they can sustain.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Paul Rudd Workout Routine Research
The moment you’ve all been waiting for.
You might be hoping for some good news after hearing how Paul Rudd felt during the diet and nutrition portion of this research.
Well, it’s not coming.
Paul Rudd tells Variety:
“Eliminate anything fun for a year and then you can play a hero,”
And People:
“I’d never exercised harder than this for an extended amount of time,”
In an interview with MTV News, co-star Michael Douglas (Hank Pym) was quotes saying:
“Paul Rudd is ripped,” and “He’s been training and working out for this picture for a long time. He was so cut, that they had to soften his costume up, with all the built-in six-packs and all of that.”
And in an interview with Muscle and Fitness we get even more information that we can tack on top of an interview with Delish to really build out this workout.
Although, I will note that the information I was able to find to build his initial training regime is pretty on par with the new one we’ll create.
Here’s what Muscle and Fitness has to add:
“He was much more athletic,” Johnston says. “Stronger, faster, and agile. He didn’t want to just look like a superhero. He had to move, run, jump, and fight like one, as well. “His work ethic is relentless,” Johnston says. “He sets his mind to something and doesn’t stop till the job is done. From strict diet, to supplementation, to working out at 5 a.m. He never complained. He only worked.”
And they even give us a sample workout routine (which, as I said, looks very similar to the routine we have as our first variation).
Some additional information I find out from Delish is that a journalist talked to Rudd’s trainer and was informed that Rudd was also doing around 40 minutes of cardio [on the elliptical] before breakfast. This was ON TOP of his strength training each day.
I was able to confirm this with Men’s Journal who shares:
To get even stronger and lean, Rudd started every day with an hour of cardio, then breakfast and weights. Three times a week, Rudd would do a second round of cardio, usually for half an hour.
So do you remember when Rudd was mentioning that his day was very structured?
Well our second workout routine variation is going to include some of this structure to separate it from our first.
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Paul Rudd Ant Man 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*
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
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)
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Paul Rudd Workout Routine Version Two
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.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
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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How long Should I do this workout to see results?
Hey Zach!
I would say a general rule of thumb when starting any new routine [workout or diet] would be around a month.
The reason is because there are a ton of other variables, such as diet/workout routine, hormone levels, proper and adequate sleep and so on.
But if you’re nutrition is pretty good, you’re getting a good amount of healthy sleep, and you use this routine — you should start seeing results pretty quickly. Possibly even sooner then 30 days!
What will a six pack look like if you were to do this workout for say, six month’s?
Well that really depends on 2 other really important parts of the equation:
1. What is your six pack looking like to begin with? Aka – what’s your body fat % and stats?
2. What is your diet like? Are you following the SuperHuman Diet?
Hey Mike, I have 2 questions for you…
1. Instead of doing an 4th day of this routine, would it be worth it to through in a shoulder/arm day on day 4 instead? ( I say this because it’s a muscle group in need some extra focus on)
And…
2. How many days a week should I do the HIIT cardio?
Thanks.
Hey Joshua,
Yeah that’s a great suggestion. If you need some work in that area you could definitely benefit from that addition.
As far as the HIIT training goes, I always prefer 3 days a week.
-Mike
Thanks alot Mike, last question, how long should I do HIIT for?
I generally do 15-30 minutes with the sweet spot being around 20.
Hey mike I have been hearing that crunches are not a good ab exercise so how can I increase my muscle growth if I do the crunches?
Slightly confused by the question, but I’ll give it my best shot.
I would say the best way to utilize crunches is by using them to get your abs burning. When your abs are at that burning point, that means they’re ready to start getting the real workout! At that point you throw in leg raises, sit ups, flutter kicks, and other movements directly after.
Hope this helps!
Referring to the previous ask. How will I know that the main workout is changing by core?