Alex Pettyfer Workout Routine
Alex Pettyfer Workout
If you want to build a lean and fit physique like Alex Pettyfer then you should incorporate exercise techniques from the Alex Pettyfer Workout. Alex Pettyfer is quickly becoming one of hollywoods most sought after actors with starring roles in Beastly and I Am Number Four. It doesn’t hurt that he has a very defined physique with chiseled abs. While being on the leaner side, Alex Pettyfer still has a physique that kinobody strongly supports and encourages. Besides, girls just go crazy for this guy with his washboard abs and british accent. We are going to take a look at the Alex Pettyfer workout to build a movie star worthy body.
Alex Pettyfer Workout Scene from Beastly
//www.youtube.com/watch?v=xMHn5aqqjVk
Alex Pettyfer’s Lean and Ripped Physique
One thing I never would of guessed is that Alex Pettyfer stands 5’10 1/2″ tall. His lean and slender physique creates the illusion of him appearing much taller. In fact if I had to guess before researching his height I would of guessed 6’1″. Another benefit of being very lean is the way it transforms your face. Low body fat = angular and defined facial features = really really ridiculously good looking.
Pettyfer Physique Breakdown
Now we are going to look at the different aspects of Pettyfer’s physique and what makes it stand out. The first things that come to mind when looking at Pettyfer is his broad shoulders and back, his narrow waist and his square pecs. The Alex Pettyfer Workout routine must address these qualities. This seems to be the basis of his physique and everything else just falls into place. Pettyfer’s has a very strong shoulder to waist ratio. A strong shoulder to waist ratio is a universal sign of attraction in men.
Exercises for Broad Shoulders and Back
1. Pull ups.
When it comes to having broad shoulders the lats (main muscles of the upper back) dominate. Training the back is the key to developing broad shoulders and pull ups are your best option. Build up to 12 consecutive repetitions of pull ups and you will surely be satisfied with the development of your back musculature.
After that, start adding weight to your pull ups by using a high-quality weight belt.
2. Seated Dumbbell Shoulder Presses
Adding muscle onto the shoulders is important too. This is why shoulder presses should be emphasized too. Perform them seated on a bench to maximize recruitment of the shoulder muscles.
3. Dumbbell Lateral Raises
The combination of shoulder presses and pull ups do a great job hitting most the muscles of the shoulders. Shoulder presses put more emphasis on the anterior delts and pull ups hit the posterior delts quite effectively. The medial deltoids require extra specialization to maximize total development of the shoulders. Lateral raises with dumbbells out to the side do a great job at working the medial delts.
Exercises for Masculine Square Pecs
1. Incline Dumbbell Bench Press
The key to developing masculine square pecs is to focus on working the upper pectorals. This is easily done by performing bench presses on a bench with 30-45 degree incline. When performing this exercise keep the shoulders retracted (pull shoulders back and in) and use a full range of motion to stimulate the chest most effectively. I have recently worked up to 110 lbs dumbbells per arm for 4 repetitions and I couldn’t be more pleased with my chest development. However if you are striving to look like Alex there is no need to aim for this level of strength. If you can hit 50% of your body weight per arm for 5 reps than you are doing excellent. So if you are 160 lbs then 80 lbs dumbbells per arm for 5 reps would be a good goal.
2. Incline Dumbbell Flyes
Incline Dumbbell Flyes are a great exercise for the chest. This exercise allows for a tremendous range of motion that really helps build the chest. I like to keep a slight bend in the elbows when doing this exercise. By doing so I hit my chest more effectively and protect my shoulders from injury.
How to achieve a narrow waist line
Pettyfer’s narrow waist line is the key to his physique. Without it he wouldn’t look nearly as good. A narrow waist creates the illusion of broader shoulders and a bigger chest. The only way you will achieve a narrow waist line is by getting down to a low body fat through dieting. In addition having a low body fat is what makes Pettyfer’s abs look so spectacular. Only 5-10% of the way your abs look come down to training. The other 90-95% is having a low bodyfat.
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I really like the back workout, it’s simple but yet really effective. I would think this is more for a beginner as you would need more volume as one would progress.
Awesome workout, but Alex Pettyfer still needs to be gain more muscle. He looks too skinny now.
By the way, how many reps?
Build up to 12 reps per exercise then start adding weight with a weighted vest, dipping belt or back pack with weights.
Also, what is the rest time and should I still add weights if I can only perform 12 reps during my first set (without weights) and the other sets I can only do below 10?
I’d rest 2-3 minutes between sets for most exercises or as long as it takes to feel fully recovered.
Is there a bodyweight version to look like him?
Feet elevated push ups, pull ups, chin ups, dips, handstand push ups, pistol squats and leg raises. 3 sets each!
Thank you my man!
Hey Greg,
For working the obliques are dumbbell side bends ok? I heard that they can increase the size of your waist but the increase is small. And is it better to work your abs until failure or within a certain rep/set range, and should you use weights when working your abs?
I wouldn’t waste your time with side bends. Do side planks and renegade rows to strengthen your obliques. For abs, focus on hanging leg raises and side to side bent knee ups. There will be no need to add weight. 10-15 reps per set is ideal.
Dear Greg,
Which routine is better? 5 reps and 3 sets or 3 reps and 3 sets? Because all I really want to do now is build pure muscle density and definition, and I heard that the lower reps you do the better it is for density and definition. I’ve been doing the 5×3 for a little while and have noticed great gains in strength and have become a little more defined, especially on my chest when working out. Now I’m going to try and kick it up a notch on my workouts because I want to get a lot more defined on my chest, shoulders and triceps for summer. Thank you
Definition comes down to body fat levels and muscle mass. If you have good muscle development and low body fat, you will look extremely toned and defined. Doing low or moderate reps will make a very insignificant difference in appearance of tone. I’d recommend doing 4-6 reps. Going lower than 4 is more taxing on your nervous system and joints.
Hey Greg, how many reps and sets would you suggest to have the same physique as him?
I’d go for about 3-4 sets of 6-12 reps when building up. Once you reach that level of muscle development, you could probably get by with 2 sets of 6-10 reps. Or if you prefer to lift heavy, consider training in the 4-8 rep range.
I thought I recognised this guy when I saw him, but couldn’t quite nail it but ye remember him from I am Number Four- I did think the movie was pretty rubbish in all honesty lol. But ye he has that physique that we all seem to have and focus on teaching people to attain.
@Greg did you read the recent article Martin Berkhan did on leangains?
@Greg I mean hemsworth’s trainer basically did a bulk and cut routine with him and used kettle-bell circuits to burn the fat. His arms were big probably like 17 inches. This guy in this article looks like he has maybe 14 inch arms if I had to guess
Hey Greg, was just wondering if you could possibly do a small write up/post about Carb:Protein:Fat Ratios with different body types like Endomorph, Ecto, & Meso just because, i havent found a post on Ratios for different body types, I just wanted to know how sensitive each body type is to carbs in a Ratio perspective.
Thanks
@Greg you think Chris Hemsworth took HGH or other performance enhancing drugs? Good lighting and pump aside he got big fairly quick…..
@John
I don’t think he took HGH. The guy is a very gifted athlete with great genetics and the results he achieved are incredible but not impossible.
how would you maintain this sort of bodyfat percentage?
@James
I have found the most effective way to maintain low body fat percentage is to alternate low calorie days on rest days (high protein, moderate fat, low carb) and high calorie days on workout days (high carb, moderate protein and low fat). Lift 3-4x per week and stick to low intensity cardio and short sprints on non lifting days.
On rest days consume 12 calories per pound of bodyweight and on workout days consume 18 calories per pound of bodyweight.
Whats your guess on his bodyfat?
@Stephen
He’s pretty lean. He has the lower abs veins. I would say around 8-9%
What are your thoughts on jack3d?
@Isaac.
Not a huge fan of Jack3d and most pre workout supps. There filled with chemicals and crap. I take prograde metabolism before my workouts and it gives me awesome energy.
Good post Greg. This looks like a great routine to get a body like Alex’s. He’s muscular, but not overly muscular and has an easily maintainable level of bodyfat.
Nice review of what it takes to get the Alex Pettyfer look. He certainly has that lean Hollywood look with a good shoulder to waist ratio that women love. I’m sure we’ll see plenty of him in future movies as well.
Hey Thanks Greg for the post, any ideas on how much he weighs?
@Randy
He’s 5’10 1/2 and probably around 160 lbs
what bodyfat percentage would this guy or someone like taylor lautner have?
@James
Your looking at around 8% bodyfat to have the same definition of taylor lautner.
I want to look the way brad pitt did in fight club, would this workout work for my goal as well?
@Alameen
Yes this would be ideal for the brad pitt fight club physique.
Nice article. With regards to the back exercises, what are your thoughts on the “Pull-Ups” vs. “Chin-Ups” debate? I was always one for pull-ups, but have been recently doing the Visual Impact course, and all of Rusty’s back exercises call for chin-ups. I didn’t know if one was better for an “overall” exercise.
@Jason
I used to be a big proponent of pull ups over chin ups. However my views have changed recently. I find that very few people are able to do pull ups properly but they can do chin ups with pretty good technique. Chin ups work more muscles then pull ups and if done properly chin ups can hit the lats pretty hard. In addition chin ups stimulate your abs better.
Both should be included though as well as parallel grip chins.
I think all Pullups variations are great and should be performed.
Chinups recruit more biceps, chest and core than pullups, making it a better exercise for those looking to build an attractive body;
Pullups recruit more rhomboids, posterior deltoid and lower traps than chinups, making it a better overall back exercise and excellent exercise for improving posture.
Lat recruitment is similar in both variations (when performed correctly).
Still, the best overall Pullup variation is probably the neutral grip pullup: not only does it work all the muscles worked by both chinups and pullups but it’s also the easiest variation on your shoulders and elbows, thus being perfect for begginers.
Well said
Great article Greg, you have nailed the important bodyparts that must be trained for you to get that lean, musculature look.
Pettyfer must have followed a pretty tight diet when filming for those movies. I’m guessing minimal carbs, clean protein, healthy fats and some supplements here and there. I wonder if he did any conditioning workouts.