Scott Adkins Workout and Diet

Born: 1976

From England, Scott Adkins became interested in martial arts when he was 10 years old. After being robbed when he was 13, his enthusiasm for self-defense grew and he started studying tae kwon do. At 16, he picked up kickboxing and eventually became an instructor. Adkins’ first break in acting came in a 2001 Hong Kong martial arts film, and he got to work with top directors like Corey Yuen and Jackie Chan. Adkins found small roles in shows including EastEnders and City Central before landing a regular role in Holby City in 2006. His mainstream breakthrough was in Undisputed II. Adkins has gone on to play in bigger budget films including The Bourne Ultimatum, X-Men Origins: Wolverine and The Expendables 2. Adkins has millions of followers on social media. He is 5 feet, 9 inches tall and weighs about 175 lbs.

Known For:

Scott Adkins’ Diet


You don’t get a bod like Adkins’ without working at it. His main focus is on health and fitness and he so he eats clean. He consumes plenty of protein and aims for .7-1 gram of protein per pound of bodyweight. He loads up on the fresh foods and avoids the junk, sometimes avoiding carbs altogether after noon to stay cut. That said, because he travels a lot, he is flexible in what he eats and does not follow any specific diet. He picks natural, nutrient-dense foods rather than processed, junky ones. He drinks plenty of water and usually has a protein shake either before or after working out.

Estimated Macros

  • Low Carb 20% 20%
  • Medium Fat 35% 35%
  • High Protein 60% 60%

Diet Details


A K.I.S.S. Plan

Adkins says he likes to keep things simple when he’s traveling for work. He eats a regular breakfast, has a healthy sandwich at lunch, and then meat and veg for dinner.


The Power of Fresh

Adkins eats fresh, whole foods including plenty of vegetables, fruit, lean animal protein and fish.


Workout Snacks

Adkins concentrates on getting plenty of protein. He usually has a protein shake before and/or after hitting the gym.


Clean Treat

Adkins watches his carb intake, and says zucchini noodles (zoodles) with bolognese or tomato sauce is one of his favorite things to eat.

What to Eat


Fresh Food




Egg Whites








Leafy Greens




Complex Carbs



What to Avoid


Junk Food


Fast Food


Artificial Additives


Trans Fats


Processed Foods


Chemical Ingredients


Simple Carbs (limited)


Adkins on his Diet & Exercise Regimen

‘I adapt my training and diet with each role I do, depending on the image I want to convey.’


Adkins on his Diet in Asia

‘I find it hard in Thailand and China and places like that — there’s a lot of rice and noodles and things of that sort, so my diet sometimes sucks a bit in those parts of the world.’


Adkins on Carbs

‘I find that if I cut out carbs from after lunch and I’m just having vegetables and some protein for the rest of the day, the weight just drops off me. It’s as simple as that.’

Scott Adkins’ Workout Routine

Weekly Routine

Multitalented Master

Besides judo and tae kwon do, Adkins has experience in several other disciplines including Krav Maga, karate, Wushu, Muay Thai, ninjutsu, capoeira, jiu-jitsu and acrobatic gymnastics.

Take Notes

Adkins tracks how much weight he is lifting and how many reps so he knows he’s making progress.

Careful Training

Adkins says he has had some back problems, so to strengthen his back he doesn’t lift heavy any more. He also does box jumps and bunches to strengthen his lower body.

No Cardio

Except when he’s filming, Adkins mostly avoids cardio workouts because he has suffered many injuries in the past. However, he does do sprints and other high-intensity, explosive exercises to keep his endurance up.

No Stuntman Needed

Adkins has so many skills, he performs almost all of his own stunts.

Daily Dose

Adkins loves working out. He hits the gym at least 5-6 days a week

Intense Training

Adkins goes full-throttle every time he works out. He does at least 3 days of weight training alternating with high-intensity cardio and martial arts training for endurance.

Jump For It

Adkins incorporates plyometrics into his routines to strengthen his lower body, and to stay agile.

Old School Style

Adkins digs volume training and classic weightlifting, and never gets tired of bench-pressing.

Exercise Style


A Scott Adkins Routine

Day 1: Triceps & Chest
Do 3 sets of the following:
Bench press: 8-12 reps
Chest dips: 15 reps
Incline bench press: 8-12 reps
Overhead triceps extensions: 8-12 reps
Chest flys: 8-12 reps
Triceps cable pushdowns: 8-12 reps
Push-ups: 25 reps
Cable or dumbbell kickbacks: 8-12 reps

Day 2: MMA or HIIT Cardio
MMA: 45-60 min
Spar, fight training, heavy bag work, boxing, jump squats, push-ups, pull-ups, jump rope, overhead slams, etc.

High Intensity Interval Training: 15-20 min
Treadmill sprints: 1 min @ 6-10 mph/1 min 2.5-3.5 mph walk.
Bike: 1 min @ 100 rpm at level 10/1 min level 3-5.
Steady-state cardio: elliptical, stair master, treadmill, bike, etc. 15-20 min.

Day 3: Biceps & Back
Do 3 sets of the following:
Deadlift: 8-12 reps
Dumbbell biceps curls: 8-12 reps
Cable rows: 8-12 reps
Preacher curls: 8-12 reps
Wide-grip pull-ups: 8-12 reps
Hammer curls: 8-12 reps
Lateral pulldowns: 8-12 reps
Barbell bent-over rows: 8-12 reps

Day 4: MMA/Cardio. Same options as Day 2.

Day 5: Shoulders & Legs
Do 3 sets of the following:
Back squats: 8-12 reps
Military press: 8-12 reps
Leg press: 8-12 reps
Arnold press: 8-12 reps
Hamstring curl: 8-12 reps
Shoulder dumbbell front raise: 8-12 reps
Calf raise: 8-12 reps
Dumbbell/Barbell shrugs: 8-12 reps

Day 6: (optional) MMA/Cardio. Same options as Day 2.


Adkins on His Training Regimen

‘I’m a bit old-school…I like volume training, simple weight training. I mean, who doesn’t like the bench press?’


Adkins on The Secret to Fitness

‘I don’t think there are any secrets. I think you just need to get in there and train…The simple stuff works. You don’t need to overcomplicate it.’


Adkins’ Advice on Defining Your Fitness Goals

‘Whenever you’re looking at new ways to get in shape, first you have to decide what you want. Do you want a more muscular look, or do you want to slim down and appear more toned and ripped?’


Adkins on His Preferred Props

‘My weapon of choice is the nunchuck. I do like the bo as well, which I use, the staff. I’m not so good with the sword.’

Scott Adkins’ Supplements

Except for protein shakes, Adkins doesn’t talk a lot about the supplements he takes. So, below are supplements that can benefit anyone following a similar diet.

Protein Powder

protein shakes

Adkins likes his protein shakes. Protein builds lean muscle, curbs cravings, and burns fat.

See best products



Also popular with people who want to get ripped are creatine and BCAAs which boost growth, gym performance and recovery.

Get it here

Omega 3 Fish Oil


Adkins works out intensely, making supplementing with omega-3s a smart choice.

Get it here

Fat Burner

fat burner

To get cut like Adkins, try a fat burner.

Get it here



And you really can’t go wrong with a multivitamin.

See best products

green supplement

greens supplement

Adkins travels a lot and sometimes his diet is less than ideal, and a greens supplement can’t hurt.

Get it here



Adaptogens such as ashwagandha help rebalance hormones that get out of whack due to stress.

Get it here



Other supplements that boost strength, stamina and libido include acai, schisandra fruit and Himalayan Goji.

Get it here



Probiotics are another good idea for travel as they improve digestion and increase immunity.

Get it here

Scott Adkins’ Lifestyle

Like Father, Like Son

Adkins’ father and older brother started taking judo classes first. Adkins felt left out, so he joined them. They eventually lost interest while Adkins’ only grew.

Burning Passion

Adkins wanted to be an action hero since he was a kid. His parents were sure it was just a phase. He sure proved them wrong.

Hero Worship

Adkins says that while most teens had images of half-naked women adorning their bedroom walls, his were covered with posters of Jean-Claude Van Damme. Other inspirations include Bruce Lee and Sylvester Stallone.

Man Cave Pioneer

As a teen, Adkins had a shrine in the family’s garage to Jean-Claude Van Damme and Bruce Lee. He eventually converted the space into a dojo.


Adkins on his Childhood Dreams

‘I turned to my mom and said, “I’m going to be a martial arts movie star.” She didn’t believe me, and neither did my dad. They both thought I’d grow out of it.’


Adkins on his Role Models

‘I can pretty much say that because of Bruce Lee and Jean-Claude Van Damme, that’s why I do what I do today.’


Adkins on Acting

‘I’m always trying to improve my skills as an actor…You can’t rest on your laurels. You’ve got to keep improving.’


Adkins on His Work Ethic

‘I put so much pressure on myself to raise the bar with each and every project. I treat it like every film is my last.’


Adkins on His Body of Work

‘I’m like the king of the low-budget sequel. People ask, “What film are you gonna do next?” I don’t know, but it’s probably got a 3 or 4 in the title.’

Recommended Products

Xyience energy drinks

Xyience energy drinks

Mutant Mass supplements
Mutant Mass supplements
Judo gi
Judo gi
Training staff
Training staff
The Expendables 2
The Expendables 2
Undisputed 2 Last Man Standing
Undisputed 2: Last Man Standing
X-Men Origins Wolverine
X-Men Origins: Wolverine