Matthew McConaughey Workout – Look Good Enough to Play the Bongos Naked
Posted by Brian Utley
15
Sep, 2010
Celebrity Workout Review: Matthew McConaughey Workout…by Brian Utley
What 40-year old golden boy looks as if he just finished branding cattle and is topless more than the headlining stripper at your local gentlemen’s club? You guessed it…Matthew McConaughey.
This is the same guy who was originally considered too handsome to the play the role of an older guy chasing high school girls, so he grew out his hair and mustache to reflect the character of David Wooderson in the 1993 coming of age comedy film Dazed and Confused.
“That’s what I love about these high school girls, man. I get older, they stay the same age.” Classic line from McConaughey’s character that will always stand the test of time.
Funny thing, now it seems as everyone else in Hollywood ages, the shirtless wonder is the one who is staying the same age.
I mean, can you blame the guy for never wearing a shirt? He’s shredded with a muscular build and ripped abs that would make any guy want to show off the goods.
So, how does McConaughey go about building his lean body physique? Well, I took a look at the workout plan he performed to prepare for the movie Sahara, and it’s no wonder the dude looks as good as he does. Here’s a taste…
The objectives of his plan were to improve strength, flexibility, agility, and endurance to play the part of action hero Dirk Pitt. The primary structure of McConaughey’s plan was to train Mondays, Wednesdays, and Fridays while utilizing supersets to maximize his gym time and boost the release of testosterone which is responsible for muscle growth. He kept his rep range within 8-12 per set.
Matthew McConaughey Workout Routine:
Monday Routine
Superset #1 (2-4 sets):
DMB Fly
Incline Chest Press
Stability Ball Weighted Crunch
Superset #2 (1 set):
Angled Pull-up (alternating to each hand)
2 minutes on Elliptical (1 minute forward / 1 minute backward)
Superset #3 (2-4 sets):
Bench Dip
Single Arm Overhead Rope Triceps Extension
Diagonal Reaching Medicine Ball Lunge
Superset #4 (2-4 sets):
Medicine Ball Pull-over Slam
Wall Climb (1-2 minutes)
Ladder Drills
Superset #5 (2-4 sets):
Staggered Stance Squat with Calf Raise
Twisting Shoulder Press
Lying Medicine Ball Woodchopper (diagonal movement from 1 side of head down to other side of the body)
Superset #6 (1 set):
Stationary Bike (1 minute seated / 1 minute standing)
Stairclimber (1 minute hands free)
Wednesday Routine
Superset #1 (2-5 sets):
Wide-grip Lat Pulldown
Stability Ball Crunch with Overhead Medicine Ball Toss
Squat Jumps
Superset #2 (1 set):
4 minutes on Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, 1 minute both legs)
Jump Rope (100-200 fast skips)
Superset #3 (1 set):
Angled Pull-up
Single Leg, Single Arm (opposite of leg) Bent-over Row
Punching Bag Hooks (40-60 punches)
Superset #4 (2 sets):
Stair Suicides (60- to 180- second rest between) – up 10 stairs and then back down, increasing stairs to 20, 30, 30, 20, and 10
Superset #5 (2-4 sets):
Uneven Bar Curl (1 hand shoulder width and the other centered – switch)
Single Arm Dumbbell Shrug (opposite hand in small of back with palm out)
Calf Raise
Superset #6 (1 set):
3 Minutes of Cycling
Dumbbell Deadlift to Curl
Cable Kneeling Crunch (rope held near your ears)
Barbell Wrist Curl
Friday Routine
Same as Monday Routine
*McConaughey performed cardio on Tuesdays and Thursdays using 1 or more machines at the gym or by playing a sport. His goal was to keep moving for 30-45 minutes, while constantly varying the intensity and pace, so his body never became bored with the activity.
I think it’s pretty obvious why the guy looks so good. What caught my attention is how functional the workout is. This was obviously designed for Matthew to not only look good but also be able to perform up to the physical standards of his character in the movie.
Great mix of pushing and pulling movements for the upper body, coupled with lower body work that satisfies the needs for both strength and agility.
If you’re wanting to build a body that’s good enough to play the bongos naked (sorry Matthew…couldn’t resist), give this Matthew McConaughey workout a shot.
Your Coach,
Brian Utley
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