Last updated on March 10th, 2021 at 09:52 am
Colin Farrell is awesome.
End of article.
Just kidding. But that might be enough.
Not only has he been in movies like In Bruges, True Detective, Alexander, The Lobster, S.W.A.T. and Seven Psychopaths (and one of my other personal favorites is Phone Booth), but he’s also played in Fantastic Beast and Where To Find Them, and Daredevil – the villain in each.
Yes, that puts him in both The Harry Potter Universe AND The Marvel Universe.
Like I said…awesome.
And, he’s also playing Holt Farrier in Disney’s Dumbo (as well as being in Saving Mr. Banks) which just adds to the list of awesomeness.
Colin Farrell Stats:
Height: 5’10
Weight: 176 lbs.
Age: 42 years old
Colin Farrell is actually below average height.
Ryan Reynolds might even refer to him as a manlet.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Colin Farrell Diet and Nutrition
For Colin Farrell’s role in The Lobster he gained 45 pounds (of what was mainly fat).
Farrell says::
“I would put [ice cream] in the microwave to melt and drink it,” Farrell told The Hollywood Reporter.
“Two cheeseburgers, fries and Coca-Colas, and two slices of chocolate cake at 10 am is not that fun.”
Prior to that, in 2012, Farrell used a low-carb diet to get shredded for Total Recall.
So he’s gone to both extremes, but prefers the healthy style of living.
Farrell says, more recently, after losing his “Lobster Gains”:
“I live a clean lifestyle,” said Farrell. “I eat really well, drink loads of green tea, and take a [loads] of vitamins. I want to live for as long as possible now. I have two boys that I want to see grow up.”
I really wanted to say lobster gains.
But he’s not always perfect. He has said that he tends to be pretty extreme when it comes to his dieting.
Here’s some more from Farrell about his dieting:
“I’ll go home to Dublin and I’ll eat absolute sh*te,” said Colin.
“Kebabs, fish and chips, lashings of butter on bread…nonsense stuff that you should be eating once a month when you’re six years old if you’re lucky – not a fully grown man who’s bingeing,” he added.
“I mix it up. I live in extremes. I’ll do that then I’ll come back and clean my system out,” he said.
He calls it extreme, but it’s okay to live a little.
During his non-binges Farrell also says:
“I watched what I ate and made sure I got 150g of protein every day, and worked out fairly hard.”
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
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 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.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
Colin Farrell Workout Routine Research
Colin Farrell has also put in the hard work in the gym to maintain his bod.
Farrell has said:
“I love the gym. I do now. I don’t love running on the treadmill but I kind of like the feeling after. So it’s worth it. I like the ritual of going to the gym,” he added.
It’s even been shared that during his Total Recall transformation he was following a “rigorous training regimen that included daily 2-mile runs and an hour of weightlifting six days a week,”.
Speaking of extremes!
Thankfully for us, Men’s Health shares a piece of Colin’s training regime.
In an interview/article with Ana Novakovic, Farrell’s training partner, they tell us:
Farrell kept his workouts varied. This is a typical 90min session, however, variety was at the heart of his regime – so feel free to swap out certain moves and play around with sets and reps. “We wanted to keep challenging his body,” says Novakovic. “To keep developing, it was important that he never knew quite what to expect next.”
So I’ll be sharing what they give us, while also giving you the programming from Total Recall as well.
We know tons of celebs switch up their programming, which is why we have a lot of articles that get updates and even version TWO workout routines, so we’ll be including multiple options for this one as well.
Are you ready?
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Colin Farrell Workout Routine
Training Volume:
3-6 days per week
Explanation:
Colin Farrell switches up his programs and loves to keep it “varied”. But, he’s also trained extremely intense for specific roles like Total Recall, in which he was in the gym 6 days a week and running 2 miles a day as well. I’m going to be programming you 3 days of training that are based on a share from Farrell’s training partner, but also including how to turn that into a 6 day a week program as well.
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Colin Farrell Workout Day One: Upper Body Workout
Warm Up:
Stretch
Run 5 minutes
Total Recall Upgrade:
2 mile run
Workout:
Dumbbell Bench Press
6×30, 25, 15, 25, 20, failure
Dumbbell Bicep Curls
6×30, 25, 15, 25, 20, failure
Superset One:
A. Medicine Ball Slams
3×12
B. Plank
3×60 seconds
Superset Two:
A. Medicine Ball V sit-ups
3×20
B. Medicine Ball Press Up
3×60 seconds
Colin Farrell Workout Day Two: Lower Body Workout
Warm Up:
Stretch
Run 5 minutes
Total Recall Upgrade:
2 mile run
Workout:
Squat (Goblet or Barbell)
6×30, 25, 15, 25, 20, failure
Calf Raises (Machine or Standing w/ Weights)
6×30, 25, 15, 25, 20, failure
Superset One:
A. Leg Press
3×12
B. Calf Raise
3×12
Superset Two:
A. Kettlebell Swings
3×20
B. Cable Pullthroughs
3×10
Colin Farrell Workout Day Three: Upper Body Workout 2
Warm Up:
Stretch
Run 5 minutes
Total Recall Upgrade:
2 mile run
Workout:
Kettlebell Deadlift
6×30, 25, 15, 25, 20, failure
Bent Over Rows
6×30, 25, 15, 25, 20, failure
Superset One:
A. One Arm Dumbbell Snatch
4×12 each arm
B. Side Plank (switch sides each set)
4×30 seconds
Superset Two:
A. Face Pulls
3×20
B. One Arm Cable Lateral Raises
3×12 each arm
Colin Farrell Workout Days 4-6: Varied
If you’re looking to step it up a notch and train like Farrell during his Total Recall days, you’ll be training at a higher volume than the above listed programming which is based on his training partner’s share.
You have a few options. You can rinse and repeat the workout above so that it’s 3 days on, one day off, leaving you with 6 days a week (like Farrell), OR you can really vary your training like Farrell did and use any of the WODs below:
Also remember Farrell ran 2 miles per day on top of his training in the gym. Some of these WODs won’t require that as the cardio is inherent, but it’s something to keep in mind if you choose one of the shorter ones from time to time.
Workout:
Complete one of these Crossfit WODs (make sure to vary them):
“Helen”
Three rounds for time:
400m run
21 kettlebell swings at 53 pounds
12 pullups (band-supported if needed)
“Eva”
Five rounds for time:
800m run
30 kettlebell swings at 70 pounds, if you can, er, swing it
30 pullups (band-supported if needed)
“Grace”
For time:
30 clean and jerks at 135 pounds
“Fight Gone Bad”
Three rounds, one-minute per exercise, with one-minute rest between rounds:
Wall balls at 20 pounds with 10-foot target
Sumo deadlift high-pull at 75 pounds
20-inch box jumps
Push-press at 75 pounds
Rowing machine
“Fran”
21/15/9 reps for time:
Thrusters at 95 pounds
Pullups
“Newport Crippler”
For time:
30 back squats loaded with your body weight equivalent
1-mile run
“Karen”
For time:
150 wall balls at 20 pounds with 10-foot target (stopping before complete failure)
Target times:
Level 1: 8:00-10:00
Level 2: 5:00-8:00
Level 3: 4:00-5:00
Elite: < 4:00
7 Minutes of Burpees
In 7 minutes:
Do as many burpees as possible
“Murph”
For time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run
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