Paul Rudd’s Workout and Diet Plan: Lifting the Curtain on Ant-Strength

Paul Rudd is a well-known American actor, comedian, and filmmaker, celebrated for his iconic portrayal of Scott Lang, better recognized as Ant-Man. Born on April 6, 1969, in Passaic, New Jersey, Paul Rudd studied theatre at the University of Kansas. After his debut in a Super Nintendo commercial, he gained popularity with the 1995 comedy “Clueless.”

Paul Rudd’s career, characterized by relatable and humorous roles, took a remarkable shift in 2015 when he embraced the Marvel superhero persona in “Ant-Man.” In his mid-40s, with no prior background in intense training, Rudd underwent a phenomenal physical transformation to embody the role of Scott Lang.

According to Brendan Johnston, one of Rudd’s trainers, the actor’s dedication to his fitness goals was unparalleled. Rudd adhered to a strict diet, incorporated targeted supplementation, and engaged in early morning workouts, often starting at 5 a.m.

In a recent talk, Rudd shared; “I had always worked out here and there. But when I did this, it was like a shift. All of a sudden fitness and nutrition became the centerpiece of my day and everything else fit in around it.”

Let’s delve into the workout routine, and diet preferences that fueled Rudd’s evolution into the superhero Ant-Man.

Paul Rudd’s Workout Routine

Paul Rudd’s incredible transformation into the Marvel superhero Ant-Man didn’t happen overnight. One of the standout features of Paul Rudd’s workout routine is his unwavering commitment and relentless work ethic.

Rudd’s fitness routine is simple to follow, focusing on fat loss, toning, and overall athleticism. It includes daily cardio, functional strength training, and mobility exercises. The goal is to become strong, fast, and agile, like a real superhero

Cardio Session

Rudd starts his day with 40 minutes of high-intensity training, aiming to burn fat before breakfast. The benefits include increased metabolism, improved heart health, and enhanced stamina for later strength training. According to Rudd, Daily cardio is essential, even if it’s just a brisk walk.

Functional Training

The functional training plan mimics the movements of a superhero, emphasizing flips, rolls, jumps, and building a six-pack. It covers strength, endurance, explosiveness, speed, agility, and a free mix. The routine involves a variety of exercises targeting different muscle groups throughout the week.

Monday: Strength

• Barbell back squat: 3 sets x 12 reps
• Barbell Romanian deadlift: 3 sets x 12 reps
• Dumbbell bench press: 2 sets x 12 reps
• Wide-grip pull-up: 3 sets x 12 reps
• Jumping push-ups: 3 sets x 15 reps
• Leg raises: 3 sets x 20 reps
• Plank: 3 sets x As long as you can hold

Tuesday: Endurance

• Barbell shoulder press: 4 sets x 15 reps
• Rope pull: 4 sets x 15 reps
• Split squat: 2 sets x 12 reps per leg
• TRX bicep curls: 4 sets x 12 reps
• Triceps dips: 3 sets x 12 reps
• Calf raises: 3 sets x 15 reps per leg
• Sit-ups: 3 sets x 20 reps
• Leg raises: 3 sets x 12 reps
• Farmer’s walk: 3 sets x 1 minute each

Wednesday: Rest

Thursday: Explosiveness

• Overhead clean and press: 3 sets x 12 reps
• Box jumps: 4 sets x 10 reps, 1 x 10, 4 x 10, 30s
• Lunges: 3 walking lengths x 1 min each
• Jumping push-ups: 3 sets x 15 reps
• Dumbbell flat bench press: 3 sets x 8 reps
• Bent-over barbell row: 3 sets x 8 reps
• Side planks: 3 sets x As long as you can hold

Friday: Speed and Agility

• Timed sprints: 5 sets x maximum output
• Weighted lunges – front, side, and reverse: 3 sets x 15 reps each
• Calf raises: 3 sets x 12 reps
• Chin-ups: 3 sets x 12 reps
• Dumbbell shrugs: 3 sets x 12 reps
• Ab crunches: 3 sets x 20 reps
• Leg raises: 3 sets x 12 reps

Saturday: Free mix

• Push-ups: 5 sets x 20 reps
• Squats: 5 sets x 20 reps
• Pull-ups: 5 sets x 10 reps
• Walking lunges: 3 sets x 1 minute for each leg
• Triceps dips: 5 sets x 10 reps
• Timed sprints: 5 sets x maximum output
• Ab crunches: 3 sets x 20 reps

Sunday: Rest

Weight Training

Weight training, an essential part of Rudd’s routine, focuses on different muscle groups each day. This includes chest/abs, back, rest day, shoulders/abs, legs, arms/abs, and a rest day. Each session involves a combination of compound and isolation exercises.

Monday: Chest and Back

• Dumbbell Bench Press – 3 sets x 10 reps
• Incline Dumbbell Row – 3 sets x 10 reps
• Dumbbell Shoulder Press – 3 sets x 10 reps
• Incline Dumbbell Fly – 3 sets x 10 reps
• Incline Dumbbell Press – 3 sets x 10 reps
• Wide-Grip Lat Pulldown – 3 sets x 10 reps

Tuesday: Back

• Wide-Grip Lat Pulldown – 3 sets x 12 reps
• Close-Grip Lat Pulldown – 3 sets x 8 reps
• Bent-Over Dumbbell Rows – 3 sets x 12 reps
• Barbell Stiff-Legged Deadlifts – 3 sets x 8 reps
• Back Extensions – 3 sets x 8 reps
• Barbell Shrugs – 3 sets x 12 reps

Wednesday: Rest

Thursday: Shoulders/Abs

• Barbell Clean and Press – 5 sets x 8 reps
• Dumbbell Lateral Raises – 5 sets x 8 reps
• Barbell Upright Rows – 3 sets x 10 reps
• Barbell Push and Press – 3 sets x 6 reps
• Seated Alternating Incline Bench Dumbbell Curls – 5 sets x 8 reps
• Lying Dumbbell Tricep Extensions – 5 sets x 8 reps
• Seated Palm-Up Wrist Curls – 5 sets x 8 reps
• Sit-Ups – 5 sets x 25 reps

Friday: Legs

• Leg Extensions – 4 sets x 12 reps
• Leg Press – 4 sets x 12 reps
• Walking Lunges – 3 sets x 12 reps
• Romanian Deadlifts – 3 sets x 12 reps
• Lying Leg Curls – 3 sets x 12 reps
• Hack Squats – 4 sets x 12 reps
• Weighted Standing Calf Raises – 3 sets x 12 reps
• Weighted Seated Calf Raises – 3 sets x 12 reps

Saturday: Arms/Abs

• Seated Alternating Incline Bench Dumbbell Curls – 3 sets x 15 reps
• Tricep Rope Pushdowns – 3 sets x 15 reps
• Barbell Curls – 3 sets x 15 reps
• Plank Leg Lifts – 3 sets x 50 reps
• Seated Tricep Press – 3 sets x 15 reps
• Barbell Pullovers – 3 sets x 15 reps
• Swiss Ball Leg Curl – 3 sets x 15 reps
• Swiss Ball Crunches – 3 sets x 15 reps

Sunday: Rest

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Stretching Routine

Stretching is a crucial aspect of Rudd’s routine to maintain flexibility and prevent injuries. Dynamic stretching before workouts helps warm up joints, and regular stretching keeps muscles supple and flexible.

Hip Circles

• Stand on one leg, holding onto a wall for support.
• Swing the other leg in small circles out to the side.
• Perform 20 circles per leg.

Arm Circles

• Stand with feet shoulder-width apart.
• Hold arms out at shoulder height and circle them slowly.
• Perform 20 circles inwardly and 20 circles outwardly.

Leg Pendulum

• Swing one leg back and forth while balancing on the other.
• Repeat 5-10 times per leg.

Jog To Quad Stretch

• Jog in place for 2-3 seconds.
• Reach behind one leg to grab hold of your foot.
• Stretch out the quad for 2-3 seconds.
• Repeat, alternating legs 5-10 times.

Spinal Rotations

• Stand with feet shoulder-width apart.
• Hold arms out to the side at shoulder height.
• Slowly rotate your body from left to right while keeping your torso still.
• Repeat 5-10 times.

Paul Rudd’s Diet Plan

Rudd’s diet included common whole foods like eggs, lean meats for protein, nuts for healthy fats, ample vegetables for vitamins and fiber, and a rotation between rice and sweet potatoes for carbohydrates.

“If I have to eat specifically because of movie rolls, my philosophy is to stick to a plan and be very disciplined,” adds Rugg.

Here’s a sample of his daily menu:

Breakfast:

• 3-egg omelet
• Oatmeal
• Black coffee

Snack:

• Whey protein shake
• 10 Brazil nuts

Lunch:

• Large cob salad with grilled chicken and sweet potato

Snack:

• Whey protein shake
• 10 almonds

Dinner:

• Grilled steak and vegetables (no limit)

What to Avoid?

Rugg avoids heavy meals like bread, fries, and sugar in his diet to a certain point. He is also not into cheat days, emphasizing that for someone committed to regular workouts, a cheat meal is sufficient.

For Paul Rudd, sleep is the most important factor for his success, followed by a balanced diet, weightlifting, and cardio. He emphasizes the need for a proper eight hours of sleep.

Supplements

Rudd notes that he doesn’t use multivitamins because he believes in getting nutrients from food.

For faster results, you can incorporate supplements like:

• Whey Protein
• Branched-Chain Amino Acids (BCAA)
• Multivitamins
• Creatine Monohydrate

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Final words

Rudd started from scratch and became a source of inspiration for all of us. His superhero mindset is all about courage, self-awareness, discipline, and never giving up. It’s like facing challenges, knowing yourself, staying disciplined, and pushing through setbacks.

Even after filming, Rudd stuck to his health and fitness routine, proving that a superhero lifestyle has a lasting impact. So, if you’re up for getting Ant-Man fit, just follow these rules and find your inner superhero.