Every guy wants that perfect body that every girl wants. The six pack and the muscles. One guy who has this is Cam Gigandet. Here is his secret.
NEVER BACK DOWN
It was a movie that was released in 2008. It is about: at his new high school, a rebellious teen Jake Tyler is lured into an ultimate underground fighting club in a Backyard Fight, where he finds a mentor. The fighting is similar to the fighting in UFC. After receiving threats to the safety of his friends and family, and the jokes about the passing of his father, Jake trains his mind and body for one final fight with his unrelenting personal nemesis and local martial arts champion Ryan McCarthy.
CAM GIGANDET
He plays Ryan McCarthy in Never Back Down. Cam is ripped out of his mind and shows in the movie that he can fucking fight! He beats the shit out of guys that are huge. In the movie, Cam is more cut than he is big. He walks around and does not even need to flex to show his 8-pack, yes 8-pack! Every fucking guys goal. Cam had 3% body fat in the movie which is ridiculous! What is the secret, here it is:
WORKOUT
Monday – Chest
3 – 25 push ups
3 – nautilus press 45, 55, 65
3 – nautilus incline press 55, 65, 70
3 – pec deck machine 40, 45, 50
Tuesday – Back
3 – 5 pull ups
3 – seated rows 75, 80, 85
3 – lat pull downs 85, 90, 95
3 – t bar rows 50, 55, 60
Wednesday – Shoulders
3 – Arnold press 35, 35, 35
3 – laterals 15, 15, 15
3 – front raises 10, 10, 10
Thursday – Biceps & Triceps
3 – nautilus curl machine 20, 25, 30
3 – ez curls cable 30, 35, 40
3 – hammer curls 15, 20, 25
3 – push downs 50, 55, 60
Friday
Treadmill 45 minutes 65-75% MHR
Sat/Sun off
Reps Range From 20-30 reps on all exercises. These reps make you “cut”.
Those were the weights he used. Use weight that suits you and within time you will increase the weight little by little.
Also you can add your own workouts into this one, just remember that the more reps you do the more cut you will become!
DIET
Cam Gigandet stated: “A basic workout with a dialed in nutrition will give phenomenal results.”
Cam incorporated these foods into his diet to get that “cut” physique:
- Spinach
- Broccoli
- Berries
- Almonds
- Eggs
- Meat
Cam also had four protein meals a day which helped with his “cut” physique.
This is Cam Gigandet’s workout and the way he developed his “cut” body. It worked for him so it should work for most people. Follow his workout and EAT HEALTHY! Girls love the six pack and a guy who is ripped! Girls like these:
Who knows this can be you one day:
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I Asolutely Loved the film and thought all the stunts and characters were played off really well. I trained at MMA for a few months and really enjoyed it but now i’m using resistance training to gain some muscle mass.
Does anyone know if the weights written above are in ‘lbs’ or in ‘kg’? it would be very helpfull thanks
The weights are in lbs
Now the weight numbers displayed for example in chess.. Is that overall weights that should be on both sides? For example .. 45 on each side or over all 45 lbs on both sides (excluding bar of course)
Chest* not chess. Sorry
It is 45 lbs on each side
But remember, start at your own pace and work your way up.
Cheers Jordan you legend i’ve wanted to know for ages
Alright sweet deal. Thanks!
how long is the advised resting period after each set? tnx!
It did not specify, but I would go with around one minute
killer workout i just started this week, i can keep up with every exercise except chest i have to use lighter weight. How long do you think it takes to get cut with this workout. im 5’9 and weigh 173lbs
How many days/ weeks/ months did he do this for?
He did this workout for a couple of months.
I do not want to make any promises but if you follow the workout and eat healthy, you should see results relatively fast. Also, add your own workouts in. Maybe a couple of ab workouts.
hey what if you are kinda skinny do you build a lil bit of muscle with this workout?
i dont wanna look like those biggass pigs in the gym “i can bench 300lbs” fuk that i wanna look like cam but i mean shouldnt i star build a bit more muscle befoere cuttin? or can i just start this workout?
i have 8% body fat 13 inch arms and im 5’9 and 155 lbs
im ripped but not as much as that guy i look skinnier than him
Hey Jason
I would like to ask, about the weights, those weigths inculde the bar or not?
Hey Kevin. I feel you should maybe add a bit more weight and then cut down, just to be safe. You sound in shape so I would add a little more weight and then cut.
Hey Vladimir. My name is Jordan lol. In the workout, the weights do not include the bar. The weights shown are what you add to the bar.
Keep the questions coming guys. I will always try to answer then asap.
Hi.. Thanks for the workout sir.
.. Any idea about Cam’s weight – in the picture up top?
Hey,
I’m 5″11, about 160 pounds. Im pretty lean and I Think my body can handle this. My arms, abs, legs etc. already look pretty ripped, but i have no chest whatsoever. should i try to bulk that up or will this routine build enough muscle to give me the “cut” look?
Thanks
Hi Jordan!
I have a question about the number of reps,for example the chest.
I should do 3*20-30 reps with 45 lbs and then 3*20-30 or the 3 means 20-30 reps with each weight?
*with 55 lbs and then 65 lbs
Hey Massi,
Cam’ weight is about 170-180 lbs.
Hey Justin,
This workout is going to give you the cut look for your chest. If you want you can bulk your chest up and then if you want the cut look, use this workout. But if you use this workout, you are going to have a chest that Cam has.
Hey Turok,
The workout is 3 sets of 20-30 reps of that weight plus the bar. So for the first one it is 3 sets of 20-30 reps each set with 45, then 55, then 65 on the nautilus press. Then u do the same thing with the other machines. There is always 3 sets of 20-30 reps for each set. So first set is 45lbs, the second set is 55lbs, and the third set is 65 lbs. So the workout moves pretty quickly.
You do not do 3 sets of 45lbs then 3 sets of 55 and so on. NOO!!! You just do 3 sets per machine.
Thanks Jordan.
Is it okay to start on a lighter weight for a few of the exercises? Otherwise, i can’t reach the 20-30 reps requested.
Thanks alot
so 20 reps? then? 4 sets?
of chest?
Justin thats fine. Start with lighter weights and work yourself up.
Kvin, so each machine you do 20-30 reps of the first lbs, then 20-30 reps of the next lbs, and then 20-30 reps of the next lbs.
hey is it good to do cardio, 3 or for times a week?
im an ectomorph, and i have 10% body fat i been eatin healthy
but i wanna go down to 6 0r 7% bf, should i stick with the diet? or should i star doin more cardio?
have in mind im 10% bf i wanna go down to 6%
also i got the diet from a doctor its to get big but in the healthy way like cam not one of those gym pigs.
if you guys want it let me kno on the site
its pretty good for skinny guys, i havent gain any weight
but i look bigger i dont look like the guy who get bullied all the time
oh can somebody post an abs workout
i have no fat but i can barely notice my abs i wanna get them bigger and more deifned
Hey man.
Im down for you to post this diet workout bro
read before doin this diet
this diet was made for an ectomorph
my weight b4 starin it was 148 now I’m 154
5’11′
note that i scheduled it you dont have to do it exaclty at the very same time
meal 1 7 am
3 boiled eggs
spinachs around 150g
meal 2 10-11 am
100g of chicken, tuna, fish (fish is the best protein food)
salad (no dressin) some vegetables cucumber or tomatoes
meal 3 1-4 pm
this is the most importannt meal try not to miss this one
150-200g of fish/chicken/tuna/salmon (your choice)
150g of lettuce or spinachs(they’re nasty bt its the healthiest)
meal 4 7pm
100-150 g or protein (fish,chiken etc)
and 100g of vegetables (spinachs again :{
10 almonds,
meal 6 8pm
berries, spinachs, vegetables, and a tuna (i add that one myself hehe)
meal 7
cereal (the fiber one which means the nastiest one) 9-10 pm
when i workout (usually almost everyday)
i was told to workout after a big meal (200g of fish and spinachs)
YOU SHOULD NEVER WORKOUT WITH AN EMPTY STOMACH
i add my own flavor to the diet by takin cytogainer before and after my workouts also i take animal pak mstak (which hasnt really workd out very well)
and i take animal pak universal in the morning
if you are an ectomorph you MUST take creatine our body lasts more to heal the sore muscle and reconstruct new tissue take creatine immeadately after your workouts
also remember when you start takin creatine you have to load yourself
takin 20g a day for 7 days then to mantain yourself take 10g or 5g daily
i have been usin these diet and supplements for about month
and gained 6lbs i i lose some body fat and for first time ever i loved being an ectomorph i look ripped but im still skinny thoug
but remember i’ve been doin these only for a month
really i don’t know what is the reps can anyone tell me plz =\
hey jordan, im about 5’10” and 155lbs, i been doin cams workout and diet for about 3 weeks now and im already seein results. but im wonderin, how many calories was cam takin in each day? i dont wanna be eatin right but still eatin too much, please help me out, thanks
hey jordan, what were his workouts for abs & obliques? cant seem to find them, thanks.
Does anyone know how to figure out your body fat %
Cam does not give an ab workout which is weird. I will keep trying to see if I can find one.
I will keep looking for his calorie intake.
Hi guys! I’d like to ask a question about the diet. I started this workout about 2 months ago nad I went on a diet of maximum 1000 Calroies a day,all I’m woring about is that with this I do some fat burning trainig but I’m wondering wouldthis help me get lean,cause where I train there are no cardio machines,I’m open for any advices you can give me.
Does Cam have a leg workout?
hi i would like to know if you have a more specific diet plan. how long will it take to see results?what about an abb workout? he has an eight pack but doesnt do abbs? will it affect the results if i just mix the days around?i would love to know thnx
question.. is the 3 numbers to the right the weights for each set or the reps.. if its the weight, how many reps should be done?
Ok, yes Cam has an 8 pack and should have a sick ab workout but I cannot find it yet. I will keep searching and post it up asap. I also have to find a leg workout as well. I am working on finding those, no worries.
Shane, the 3 numbers are the weights. You should do 20-30 reps for each weight. So for example you are going to do 20-30 reps of each of weight of the seated rows. So 20-30 reps of the 75lbs, then 20-30 reps of the 80lbs, then 20-30 reps of the 85lbs.
hey jordan, is there any way to still get results like cam without really stickin with the diet. ive been very inconsistant. it does not help that i work in a sandwich shop and am surrounded by chips, cookies, and bread all day. just lookin for advice man, or some more motivations. thanks
Zach that is a tough place to work at and still be able to maintain the diet. Diet is truly the key to getting ripped. Working out does have a huge part, but dieting is highly important. For you, I would try to bring in lunch/dinner that works with the diet. Additionally, fight the temptation because once you are off of work and you eat a healthy meal and workout, you will feel great.
Hey I am 5’9 and 175 i am not fat or skinny. I have been lifting for about two months and have gained some muscle mass but cant seem to shrink the remaining fat around my stomach. Would this be a good routine to loss the fat i have left?
Cody, I want to say yes but you also have to diet correctly.
ATTENTION EVERYONE!!! I know many of you are looking for a good ab workout. I am currently writing an article on an amazing ab workout. Check it out when it is published. I will tell you when it is up.
Thank you.
I do rowing as well, how do I incorporate this with the cam workout, also how many cardios should I do a week? I want to do as much as possible
Thanks
Hey Jordan:,
I am 6 ft but only weigh 150 lbs. I have been doing this work out for about 2 months and im starting to see results but i really want to gain about 20 more pounds. People tell me to just do a dif workout so i gain more muscle but i do want to look ripped like cam does do you think I should continue this workout or go to another one?
Jordan,
i understand that some of the exercises/machines may work differently in terms of having a single weight or 2 separate weights (one on each side). could you specify the total weights for each exercise?
This works. I mean ive always been athletically built and its easy for me to keep my body fat down cuz im holding at about 3-4% but those who cant i would recommend lots of RUNNING!! its the great old fashioned way to burn fat short bursts of speed with long jog periods to rest your muscles.Hope that helps
THE AB WORKOUT IS UP!!! It is the p90X Ab Ripper X. Check it out. If you do that with this cam workout, results will show surprisingly fast!!!
ok i seriously have to disagree with the workout routine i mean i do more than all that and i dont have a body like cam im prety ripped but not like him plus i dont see any abdominal workout only treadmill and i work on my abdominals everytime i go to the gym i also run and i also train mixed martial arts and even so my abdominals are only a 6 pack not 8 like his
I understand what you mean, however dieting is key!!! You really have to diet extremely well in order to look like Cam. Dieting is the secret!!! Eating the right food and taking in the right amount of protein, carbs, etc should get you this body.
sorry to disappoint all of you reading this thread, the workout on here is a sham. its a fine workout for people who would like to start exercising, but it is extremely elementary. first, theres not enough volume in the lifting. second, the posted diet strategies are very basic principles to use to lose weight and eat clean. just a little fyi. and btw the dude is ripped, but his physique is also a result of good genetics