Keanu Reeves returns to theaters in May 2019 with “John Wick: Chapter 3 – Parabellum,” and fans are buzzing about the inspiring physical presence the 54-year-old actor reveals in the film’s trailer. In this latest installment of the Wick franchise, the term parabellum means “prepare for war.” Reeves has definitely come to the silver screen battle-ready for this action-packed thriller with Kinobody’s warrior physique.
If you haven’t seen the first two movies, John Wick is a retired assassin who wants to live a quiet, civilian life. However, he keeps getting pulled back into armed conflict.
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The first thing you’ll notice about the Canadian-born Reeves is that he is in great shape for a man of his age. In fact, the veteran star maintains a slender, Hollywood physique, and the majority of Reeves’ fitness routines consisted of martial arts and weapons training — which means he didn’t have much time to spend in the gym to get his body in tip-top shape. Luckily, you only need to lift weights three days a week to achieve Reeves’ lean warrior physique.
How Big Is Keanu Reeves?
Keanu Reeves is 6 feet and 1 inch tall, and he weighs around 175 pounds. Even though he develops his body according to his role, Reeves typically has a slender, athletic physique.
Reeves is the archetype of a hard gainer with a fast metabolism. However, without the correct nutrition and exercise program, someone like Reeves could easily become skinny fat: thin, but without muscle definition.
Over the course of his career, Reeves has changed his physique quite a few times. He was jacked in the 1994 movie “Speed,” but slender and chiseled in the “Matrix.” He also played many roles where he could be described as skinny fat.
Key Characteristics of Keanu Reeves’s Physique
The first thing you notice in Keanu Reeves’s physique in “John Wick 3” is his leanness. Reeves boasts broad shoulders and a wide chest, but he is not overly muscular. The action star has developed lean muscle in the aesthetically-pleasing regions of his body. In this movie, Reeves hovers between 10-12% body fat.
Throughout the John Wick series, you often see Keanu Reeves in a suit, fighting, shooting and dodging bullets.
The ideal body type for someone who wants to look good in a suit is the Kinobody “warrior look.” It’s the quintessential Hollywood body type that is characterized by a lean frame, low body fat, a well-developed upper chest, sculpted shoulders and a muscular back. Kinobody has specialized in helping everyday people achieve this warrior look for over a decade, and our Warrior Shredding Program shows you exactly how to develop an impressive V-shaped torso and shoulder-to-waist ratio.
You don’t want to get too big and muscular, especially if you want to look good and move comfortably in a suit. In order to be able to maneuver and fight like John Wick, Keanu Reeves developed a lean, strong body by following a strategic workout and diet plan.
Kinobody’s “John Wick 3” workout is designed to chisel your shoulders, back and upper chest. An additional leg day has been added to help you chase bad guys and clobber villains with athletic kicks.
Keanu Reeves “John Wick 3” Workout Routine
While Keanu Reeves has not publicly disclosed his exact John Wick workout plan, Kinobody has helped thousands of people achieve Reeves’ Hollywood physique.
Kinobody’s Warrior Shredding Program is designed specifically for the warrior look, and this “John Wick 3” workout incorporates the principles taught in this course. However, without proper nutrition, you cannot achieve Reeves’ lean, strong physique. The Warrior Shredding Program includes the nutrition guide that is strategically designed to help you lose fat while building muscle and fueling your workouts. It also teaches you how to personalize your nutrition and make it effortless by incorporating some lifestyle changes and eating habits.
Training Schedule
The “John Wick 3” workout routine is a 3-days-a-week weightlifting program. Your workouts will last around 40-45 minutes, which is all you need to look amazing in a suit while fighting bad guys!
Workout A (Monday)
Incline Barbell Bench Press: 5-6, 6-7, 7-8 (reverse pyramid)
Flat Dumbbell Bench Press: 8-10, 10-12 (reverse pyramid)
Incline Dumbbell Curls: 6-8, 6-8, 6-8 (reverse pyramid)
Rope Hammer Curls: 8-10, 10-12 (reverse pyramid)
Bent-Over Flyes: 12-15 + 4-6, 4-6, 4-6 (rest-pause)
Workout B (Wednesday)
Bulgarian Split Squats: 6-8, 6-8, 6-8 (reverse pyramid)
Romanian Deadlifts: 6-8, 6-8, 6-8 (reverse pyramid)
Leg Extensions: 10-12, 10-12, 10-12 (reverse pyramid)
Hanging Weighted Knee Raises: 3 sets of 8-15
Workout C (Friday)
Standing Barbell Press: 6-8, 6-8, 8-10 (reverse pyramid)
Weighted Chinups: 6, 6 (reverse pyramid)
Seated Cable Rows: 8-12, 8-12 (reverse pyramid)
Triceps Rope Pushdowns: 8-10, 10-12, 10-12 (reverse pyramid)
Lateral Raises: 12-15 + 4-6, 4-6, 4-6 (rest-pause)
“John Wick 3” Workout Notes
The “John Wick 3” workout program is succinct and efficient. Unlike conventional bodybuilding routines, it’s designed to deliver maximum results with a modest amount of effort. Combined with heavy weights, reverse pyramid training gives you strong, dense muscles; rest-pause training is designed to take advantage of the metabolic stress that maximizes muscle volume.
Kinobody’s Warrior Shredding Program will show you the fundamentals of both reverse pyramid and rest-pause training. The coursework also demonstrates how to progress correctly; how to customize your training to develop specific muscle groups and body parts; and how to melt fat through our proven dietary strategy.
At its root, reverse pyramid training offers an opportunity to experience big gains by lifting with heavy weights at low reps. Conversely, the rest-pause method starts with light weights. You do 12-15 reps in the first set, rest for 10 seconds, and do another 4-6 reps for the remaining sets. Since the rest periods are very short, you will barely be able to get six reps in the second, third, and fourth sets. You will really feel the pump and your muscles will burn.
The lower your rep numbers are, the longer you need to rest in between sets to recover from the heavy weights. Rest for three minutes for 6-8 rep range, and 90 seconds for 10-12 rep range.
Best Supplements for John Wick 3 Workout
You don’t have to take supplements to achieve the warrior physique, as long as you follow the workout and nutrition plan. However, certain nutrients will help you get faster results.
Kinobody Octane is a pre-workout that gives you the energy to go through the grueling workouts without the crash that cheap pre-workouts give you. Octane is a smooth pre-workout that improves your performance in the gym and helps you recover so you can be ready for your next sessions.
You can improve your results even more by using the post-workout supplement Kinobody Gains. Kinobody Gains is packed with research-backed ingredients at clinically effective doses. These nutrients increase your strength on your key lifts and help you pack on muscle by activating your body’s natural muscle-building pathways.
No matter what your goals are, Kinobody has a program that serves your needs. Whether you want to achieve the warrior look like Keanu Reeves in “John Wick 3” or get jacked like a superhero, you can find a training and dietary regimen that will get you there. You can check out other celebrity workouts for more free tips or get one of our fitness courses and begin to sculpt the body you have always dreamt of.
