Paul Rudd had to get shredded for his first superhero shirtless scene back in 2015 at the age of 46. Follow this inspired workout to get shredded yourself!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Full Body
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Kettle Bells, Other
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Paul Rudd is back in theaters on July 6th, 2018 as Scott Lang (aka Ant-Man) in Ant-Man and The Wasp.

It turns out the Quantum Realm has been opened and a Ghost has entered our realm, who’s now seeking to steal Dr. Pym’s tech for inter-quantum domination - I don’t know, but that sounds intense!

And while we’re all stoked for the newest Marvel film and to see Ant-Man team up with The Wasp to save the world (pre-Thanos), the newest movie addition to the MCU has us reflecting on the crazy transformation Paul Rudd underwent when he landed the role of Scott Lang in the first Ant-Man.

Rudd, who was 46 years old at the time, shredded some serious body fat prior to donning a superhero costume and executing his first superhero shirtless scene.

He adopted a relentless work ethic, followed a strict diet, and put in work with personal trainers Brendan Johnston and Richard Louis.

And his results were remarkable and achievable regardless of your age.

So, we put together a little workout program inspired by Paul Rudd to help you build your own superhero physique regardless of your age.

Paul Rudd Ant-Man Inspired Workout

The goal of this Paul Rudd inspired workout program is to help you shed some unwanted fat, build lean muscle, and become more functional and athletic.

The program operates on an A/B basis where you’ll alternate between workouts each time you hit the gym. During the program, you’ll aim to go to the gym 3 times per week. The alternating will look something like this:

Week 1: A/B/A
Week 2: B/A/B

And you’ll simply repeat the alternating workouts during the entire 10 weeks, taking 1-2 days off in between each workout to recover.

The workouts themselves are to be performed in a circuit fashion. This will ramp up the tempo, while hitting every muscle group, to burn a maximum amount of calories each session.

After each circuit, take 1:30-2 Mins to recover prior to performing the next round.

When selecting a weight, keep in mind your weakest exercise especially on barbell exercises. Movements should be performed one right after another, so you don't want to be changing weights after each exercise. On top of that, if you go too heavy on an early lift, your form will be jeapordized during later lifts in the circuit.

It is important to note that this isn’t Paul Rudd’s actual workout program. However, it was designed with careful attention to detail based on information available on how Paul Rudd prepared for the role of Ant-Man.

Paul Rudd Ant-Man Workout A

Exercise Sets Reps
Front Squat 5 6
Overhead Press 5 6
Bent Over Row 5 6
Push Up 5 8
Romanian Deadlift 5 8
Pull Up 5 8
Plank 5 30 Secs

Paul Rudd Ant-Man Workout B

Exercise Sets Reps
Trap Bar Deadlift 5 10
Neutral Grip Chin Up 5 8
Kettlebell Goblet Squat 5 10
Kettlebell Row 5 10
Kettlebell Swing 5 12
Medicine Ball Slams 5 15

Paul Rudd Ant-Man Inspired Nutrition

Depending on your goals, you’re going to have to manipulate your calorie intake. Rudd was able to get super lean, because he was operating in a calorie deficit. He created this deficit by removing certain foods and beverages from his diet - namely alcohol, calorie dense and highly palpable foods, and sugary sweets.

For some (like Rudd), eliminating certain food choices from their diets can help them better achieve their fitness goals. For others, it can lead to feelings of deprivation. If you’re able to maintain some sort of level of moderation while consuming these foods, there’s no harm in having them as part of your superhero diet plan.

The important thing is figuring out how many calories you need each day to accomplish your goals. The best starting point is to use our bmr calculator here to find out your current daily calorie needs.

Once you have that number, you’ll either add or subtract calories each day to bulk up or lose fat.

For most reading this, your goal is likely to trim up and get to a healthier weight. To do that, I’d recommend subtracting 250-500 calories from the calorie amount you arrived at using the bmr calculator.

To fuel your body and avoid excessive calorie consumption relative to your needs, stick to whole food sources such as lean proteins, fruits and veggies, whole grains and oats, healthy oils and nuts, and low fat dairy products.

Bonus Tips to Help You Build a Super Hero Physique

In all of the interviews Paul Rudd has done explaining his physical success in portraying Ant-Man, the consistent theme is that he bought in to the fitness lifestyle.

Instead of trying to add health and fitness to his life, he centered his life around getting healthy and fit.

The result for him was a leaner physique and more energy for everyday life.

If that’s your goal, then the workout and nutrition recommendations listed is an excellent starting point.

But to take it a step further, try to get all aspects of a healthy lifestyle nailed down.

  • Try to sleep for 7-9 hours each night.
  • Stay hydrated as best as possible.
  • Begin your days with 30-60 mins of low intensity cardio (walking/biking/elliptical) and light stretching.
  • Get out and into the sun for natural light exposure.
  • Supplement any minerals or nutrients that may be deficient in your diet.
  • Manage stress.

If you take care of all of that, you’ll get great physical results. But you’ll also get great mental results, including a heightened sense of happiness and overall well-being.

Be sure to check out Paul Rudd in Ant-Man and The Wasp on July 6th, 2018.

And if you have any questions regarding the workout routine, please leave us a comment in the comments section below!

Posted on: Sat, 03/09/2024 - 18:42

What would happen if I increased pushup reps

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Posted on: Sun, 03/17/2024 - 16:22

Not sure to be honest, Matthew. I can't imagine it would hurt. Have you considered doing pushups with the feet elevated? This could make them more challenging because the weight is shifted. Hope this helps.

Posted on: Tue, 01/09/2024 - 07:41

Tried yesterday the set A. It was nice! My question is regarding the Ret days. Should I do A/B/A and then rest 1-2 days before B/A/B or should I rest between A and B?

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Posted on: Tue, 01/09/2024 - 21:00

I would say go A, B, rest, but if you can't do that, then the split you suggested could work as well, Hugo!

Posted on: Sun, 01/07/2024 - 13:27

I'm training for a half marathon. Can I do my running sessions on the resting days?

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Posted on: Mon, 01/08/2024 - 21:44

One complete day off a week is definitely recommended, Hugo, but if you wanted to devote a couple of days to runs, I think that would work. Hope this helps. Let us know how it goes for you!

Posted on: Mon, 05/31/2021 - 12:35

For the exercises do we have to go heavy as we are only doing 6 Or 8 reps per set

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Posted on: Fri, 06/04/2021 - 10:47

Hey Hope - yes, you'll want to go heavier. You should have 1-2 reps left in the tank at the end of each set.

Posted on: Fri, 10/16/2020 - 14:52

I'm in week 8 of 12 for strong lift 5x5. After completing, where you recommend starting weight for this workout?

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Posted on: Mon, 10/19/2020 - 09:23

Hey C.T. - the weight you choose should be something that you can move safely and with correct form for the given number of reps.

Posted on: Mon, 10/19/2020 - 11:36

Is there a M&S app to track all the different workout routines (including this one)?

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Posted on: Tue, 10/20/2020 - 09:07

C.T. - we don't currently have an app

Posted on: Tue, 10/16/2018 - 11:28

Hi there

How long should the rest period be between sets?

Thank you.

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Posted on: Tue, 10/16/2018 - 12:39

Hi Kamran,

After each circuit, take 1:30-2 Mins to recover prior to performing the next round.

Hope this helps!

muscle and protein
Posted on: Sat, 07/07/2018 - 11:44

Can you post the Batman workout next time?

M&S Team Badge
Posted on: Mon, 07/09/2018 - 09:28

Hi there,

It's in the works :)

Thank you for reading!