Last updated on March 1st, 2021 at 09:04 am
Joel Kinnaman got JACKED!
Or rather “shredded” I suppose says it better.
I was a fan of his since the days of The Killing, which Netflix picked up and made an original series.
He was great then, and continues to do awesome things, recently being Suicide Squad’s Rick Flag, RoboCop, and now another Netflix Original Series: Altered Carbon – where he shows off a six-pack physique.
And, now we’re here to find out how he did it.
Joel Kinnaman Stats:
Height: 6’2
Weight: 170
Age: 38 years old
Joel Kinnaman is right there in the average height among the celeb men we see at SHJ.
The range I usually call “average” is 6’1-6’3 with dudes like Hugh Jackman, Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, and so many more.
We also have guys like The Mountain that are even taller, and guys like Dwayne Johnson, Jason Momoa, Joe Manganiello, Ben Affleck, and some others.
That’s not to say we don’t have the shorter guys, though. We have Zac Efron, Mark Wahlberg, Kit Harington, Tom Holland, and a bunch more.
Either way, though, you can utilize this routine.
I make these workouts for anyone and everyone.
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Joel Kinnaman Diet and Nutrition
After reading a bunch of articles and interviews from sources like Men’s Fitness, Muscle and Fitness, and others, it seems to me like Joel Kinnaman more than likely eats a clean and protein rich diet.
That being said, to get shredded for his most recent role I would say he likely cleaned it up more then usual.
On top of that, which we’ll talk about more very soon, his training level increased dramatically.
You have some options for “eating clean”, but the most important part is finding the way that is sustainable for you.
That’s the whole point of our Academy’s Nutrition Classes (Vikings, Monks, Spartans, SuperHumans, Samurais, Minimalists), and I push the entire SHJ Army to strive for this as well.
The first place to go would be to start with our Nutrition Pillars, and read and learn the different types of guidelines we utilize.
I, specifically, utilize intermittent fasting, cyclical ketosis, and a high protein intake – while having calorie awareness.
Say that five times fast….
But, start slow and find your rhythm.
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Joel Kinnaman Workout Routine Research
Right off the bat I can tell you that Joel Kinnaman loves utilizing boxing and mixed martial arts within his workouts.
Coach Derek has to love this because we’ve been on a dang role with the inclusion of MMA in these recent workouts!
WWD.com tells us:
Training has been a large part of the 38-year-old Kinnaman’s regimen and significant backbone of his preparation for his film and television roles, which have often fallen within the action genre. For the futuristic “Altered Carbon,” he trained three to five hours a day over six months to get into the role of Takeshi Kovacs.
Which they continue on with a quote from Kinnaman:
“Really grinding out different martial arts and strength and conditioning,” says Kinnaman, dressed in a look he coined “Swedo” in style (a riff on “Guido”). “I wanted to be prepared in a way where I could do my own stunts. It was the first time that I really stepped up to that level.”
I was also able to find a “RoboCircuit” from Muscle and Fitness which I’ll share with you guys when we get into the workout routine.
To finish up I’ll mention that he was also doing a lot of strength training to prepare, which is why he was training so many hours each day, and I’ll also leave you with another quote from Kinnaman:
“It was a lot of training to prepare for this,” he went on. “For me, I took this as an opportunity to take the action to another level and I wanted to be prepared, so I could do all of my own stunts. I got this gig way ahead of time, so I really got the time to prepare, so I was training for a good six months before we started shooting with the best stunt team in the city, in Hollywood… I was training in all different kinds of martial arts and stuff like that.”
He trained for six months like this!
So, be prepared to be training for a decent amount of time (depending on your starting point) to look like Kinnaman.
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Joel Kinnaman Workout Routine
Training Volume:
3-5 days per week
Explanation:
If you want to train like Kinnaman you’ll likely need 5+ days per week, but the key here is sustainability so I’m going to program you 3 days of strength, and revolve 2 days around MMA training and a ROBO-CIRCUIT!
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Day One: Chest and Triceps
Warm Up:
Stretch
800m jog
3×1 min heavy bag
3×1 min shadow boxing
3×100 jump rope
Workout:
Bench Press
3×10
Incline Bench Press
3×10
Dumbbell Chest Flys
3×10
Dips
3xFailure
Tricep Kickbacks
3×10
Tricep Pushdowns
3×10
Close Grip Bench
3×10
Optional Training:
MMA Training. You can do this on your own, with the guidance of our MMA Coach Derek, or even by attending a local class.
Day Two: THE ROBO-CIRCUIT
*Muscle and Fitness shares this RoboCircuit with us*
Kinnaman never repeated the same workout. This is a one-day chest and arms circuit. Choose weights you can do at least 15 reps with and take all sets to failure. Repeat four times; rest two minutes between circuits.
THE EXERCISES
■ Concept2 Rower— five-minute warmup
■ Alternating DB Bench Press
■ Incline DB Flye
■ Dip (Hit failure, rest 15 sec., then repeat)
■ Barbell Curl
■ Alternating DB Curl
Please also use this day for more Mixed Martial Arts Training.
Day Three: Back and Biceps
Warm Up:
Stretch
800m jog
3×1 min heavy bag
3×1 min shadow boxing
3×100 jump rope
Workout:
Deadlift
3×10
Lat Pulldowns
3×10
Dumbbell Rows
3×10
Wide Grip Pullups
3xFailure
Dumbbell Curls
3×10
Cable Hammer Curls
3×10
Preacher Curls
3×10
Optional Training:
MMA Training. You can do this on your own, with the guidance of our MMA Coach Derek, or even by attending a local class.
Day Four: THE ROBO-CIRCUIT
*Muscle and Fitness shares this RoboCircuit with us*
Kinnaman never repeated the same workout. This is a one-day chest and arms circuit. Choose weights you can do at least 15 reps with and take all sets to failure. Repeat four times; rest two minutes between circuits.
THE EXERCISES
■ Concept2 Rower— five-minute warmup
■ Alternating DB Bench Press
■ Incline DB Flye
■ Dip (Hit failure, rest 15 sec., then repeat)
■ Barbell Curl
■ Alternating DB Curl
Please also use this day for more Mixed Martial Arts Training.
Day Five: Legs and Shoulders
Warm Up:
Stretch
800m jog
3×1 min heavy bag
3×1 min shadow boxing
3×100 jump rope
Workout:
Back Squat
3×10
Leg Press
3×10
Weighted Lunges
3×10
Clean and Squats
3×10
Military Press
3×10
Dumbbell Shoulder Front Raises
3×10
Shoulder Flys
3×10
Optional Training:
MMA Training. You can do this on your own, with the guidance of our MMA Coach Derek, or even by attending a local class.
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