Alex Pettyfer Workout
If you want to build a lean and fit physique like Alex Pettyfer then you should incorporate exercise techniques from the Alex Pettyfer Workout. Alex Pettyfer is quickly becoming one of hollywoods most sought after actors with starring roles in Beastly and I Am Number Four. It doesn’t hurt that he has a very defined physique with chiseled abs. While being on the leaner side, Alex Pettyfer still has a physique that kinobody strongly supports and encourages. Besides, girls just go crazy for this guy with his washboard abs and british accent. We are going to take a look at the Alex Pettyfer workout to build a movie star worthy body.
Alex Pettyfer Workout Scene from Beastly
Alex Pettyfer’s Lean and Ripped Physique
One thing I never would of guessed is that Alex Pettyfer stands 5’10 1/2″ tall. His lean and slender physique creates the illusion of him appearing much taller. In fact if I had to guess before researching his height I would of guessed 6’1″. Another benefit of being very lean is the way it transforms your face. Low body fat = angular and defined facial features = really really ridiculously good looking.
Pettyfer Physique Breakdown
Now we are going to look at the different aspects of Pettyfer’s physique and what makes it stand out. The first things that come to mind when looking at Pettyfer is his broad shoulders and back, his narrow waist and his square pecs. The Alex Pettyfer Workout routine must address these qualities. This seems to be the basis of his physique and everything else just falls into place. Pettyfer’s has a very strong shoulder to waist ratio. A strong shoulder to waist ratio is a universal sign of attraction in men.
Exercises for Broad Shoulders and Back
1. Pull ups.
When it comes to having broad shoulders the lats (main muscles of the upper back) dominate. Training the back is the key to developing broad shoulders and pull ups are your best option. Build up to 12 consecutive repetitions of pull ups and you will surely be satisfied with the development of your back musculature.
2. Seated Dumbbell Shoulder Presses
Adding muscle onto the shoulders is important too. This is why shoulder presses should be emphasized too. Perform them seated on a bench to maximize recruitment of the shoulder muscles.
3. Dumbbell Lateral Raises
The combination of shoulder presses and pull ups do a great job hitting most the muscles of the shoulders. Shoulder presses put more emphasis on the anterior delts and pull ups hit the posterior delts quite effectively. The medial deltoids require extra specialization to maximize total development of the shoulders. Lateral raises with dumbbells out to the side do a great job at working the medial delts.
Exercises for Masculine Square Pecs
1. Incline Dumbbell Bench Press
The key to developing masculine square pecs is to focus on working the upper pectorals. This is easily done by performing bench presses on a bench with 30-45 degree incline. When performing this exercise keep the shoulders retracted (pull shoulders back and in) and use a full range of motion to stimulate the chest most effectively. I have recently worked up to 110 lbs dumbbells per arm for 4 repetitions and I couldn’t be more pleased with my chest development. However if you are striving to look like Alex there is no need to aim for this level of strength. If you can hit 50% of your body weight per arm for 5 reps than you are doing excellent. So if you are 160 lbs then 80 lbs dumbbells per arm for 5 reps would be a good goal.
2. Incline Dumbbell Flyes
Incline Dumbbell Flyes are a great exercise for the chest. This exercise allows for a tremendous range of motion that really helps build the chest. I like to keep a slight bend in the elbows when doing this exercise. By doing so I hit my chest more effectively and protect my shoulders from injury.
How to achieve a narrow waist line
Pettyfer’s narrow waist line is the key to his physique. Without it he wouldn’t look nearly as good. A narrow waist creates the illusion of broader shoulders and a bigger chest. The only way you will achieve a narrow waist line is by getting down to a low body fat through dieting. In addition having a low body fat is what makes Pettyfer’s abs look so spectacular. Only 5-10% of the way your abs look come down to training. The other 90-95% is having a low bodyfat.
A Complete Workout Program to Look Like Pettyfer
The Adonis Index System is a very effective workout program that would be ideal for building a body like Pettyfer. The Adonix Index is focused around building the ‘golden ratio’ which is the combination of broad shoulders and a narrow waist. I have invested in many different workout programs over the years and the Adonis Index is one of the few that I am willing to recommend.
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Great article Greg, you have nailed the important bodyparts that must be trained for you to get that lean, musculature look.
Pettyfer must have followed a pretty tight diet when filming for those movies. I’m guessing minimal carbs, clean protein, healthy fats and some supplements here and there. I wonder if he did any conditioning workouts.
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Nice article. With regards to the back exercises, what are your thoughts on the “Pull-Ups” vs. “Chin-Ups” debate? I was always one for pull-ups, but have been recently doing the Visual Impact course, and all of Rusty’s back exercises call for chin-ups. I didn’t know if one was better for an “overall” exercise.
@Jason
I used to be a big proponent of pull ups over chin ups. However my views have changed recently. I find that very few people are able to do pull ups properly but they can do chin ups with pretty good technique. Chin ups work more muscles then pull ups and if done properly chin ups can hit the lats pretty hard. In addition chin ups stimulate your abs better.
Both should be included though as well as parallel grip chins.
I want to look the way brad pitt did in fight club, would this workout work for my goal as well?
@Alameen
Yes this would be ideal for the brad pitt fight club physique.
what bodyfat percentage would this guy or someone like taylor lautner have?
james recently posted..Alex Pettyfer Workout Routine
@James
Your looking at around 8% bodyfat to have the same definition of taylor lautner.
Hey Thanks Greg for the post, any ideas on how much he weighs?
@Randy
He’s 5’10 1/2 and probably around 160 lbs
Nice review of what it takes to get the Alex Pettyfer look. He certainly has that lean Hollywood look with a good shoulder to waist ratio that women love. I’m sure we’ll see plenty of him in future movies as well.
Dave – Not Your Average Fitness Tips recently posted..G-Flux: Eat More, Exercise More to Increase Your Metabolism?
Good post Greg. This looks like a great routine to get a body like Alex’s. He’s muscular, but not overly muscular and has an easily maintainable level of bodyfat.
What are your thoughts on jack3d?
@Isaac.
Not a huge fan of Jack3d and most pre workout supps. There filled with chemicals and crap. I take prograde metabolism before my workouts and it gives me awesome energy.
Whats your guess on his bodyfat?
@Stephen
He’s pretty lean. He has the lower abs veins. I would say around 8-9%
how would you maintain this sort of bodyfat percentage?
james recently posted..Alex Pettyfer Workout Routine
@James
I have found the most effective way to maintain low body fat percentage is to alternate low calorie days on rest days (high protein, moderate fat, low carb) and high calorie days on workout days (high carb, moderate protein and low fat). Lift 3-4x per week and stick to low intensity cardio and short sprints on non lifting days.
On rest days consume 12 calories per pound of bodyweight and on workout days consume 18 calories per pound of bodyweight.
@Greg you think Chris Hemsworth took HGH or other performance enhancing drugs? Good lighting and pump aside he got big fairly quick…..
@John
I don’t think he took HGH. The guy is a very gifted athlete with great genetics and the results he achieved are incredible but not impossible.
Hey Greg, was just wondering if you could possibly do a small write up/post about Carb:Protein:Fat Ratios with different body types like Endomorph, Ecto, & Meso just because, i havent found a post on Ratios for different body types, I just wanted to know how sensitive each body type is to carbs in a Ratio perspective.
Thanks
@Greg I mean hemsworth’s trainer basically did a bulk and cut routine with him and used kettle-bell circuits to burn the fat. His arms were big probably like 17 inches. This guy in this article looks like he has maybe 14 inch arms if I had to guess
@Greg did you read the recent article Martin Berkhan did on leangains?
I thought I recognised this guy when I saw him, but couldn’t quite nail it but ye remember him from I am Number Four- I did think the movie was pretty rubbish in all honesty lol. But ye he has that physique that we all seem to have and focus on teaching people to attain.
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Hey Greg, how many reps and sets would you suggest to have the same physique as him?
I’d go for about 3-4 sets of 6-12 reps when building up. Once you reach that level of muscle development, you could probably get by with 2 sets of 6-10 reps. Or if you prefer to lift heavy, consider training in the 4-8 rep range.