Preparing for a role in a high-octane action film like “The Running Man” demands a rigorous physical transformation, and Glen Powell has taken on this challenge with dedication, aiming for a body that is not just aesthetically pleasing but also highly functional and combat-ready. Stepping into a role previously embodied by Arnold Schwarzenegger, Powell, guided by strength coach Nick Mitchell, focused on agility and resilience rather than sheer bulk. His regimen emphasizes a balance of strength, conditioning, and targeted nutrition to ensure he could handle the demanding stunt work and intense physical sequences of the film.
The Training Philosophy: Aesthetic Over Bulk
Glen Powell’s approach to “The Running Man” was influenced by a philosophy of functional athleticism, a lesson he reportedly gleaned from his mentor, Tom Cruise, on how to approach acting like a professional athlete. The goal was to build a lean, athletic, and sharp physique, emphasizing muscular detail rather than excessive mass. This meant a focus on abs, serratus, and intercostals, creating a “weapon-like” body capable of absorbing hits and performing demanding stunts. Powell aimed for authenticity in his action sequences, wanting audiences to see “the real thing” as he sprinted past explosions or was thrown around by villains.
Glen Powell’s Workout Routine for ‘The Running Man’
Powell’s training split was strategically designed to be efficient, typically involving three to four days of training per week, which is manageable even with a busy filming schedule. Each session began with a warm-up, including bodyweight movements like jumping jacks, reverse lunges, and planks, to prepare the body and enhance mobility.
Day 1: Arms, Abs, and Shoulders
This session was crucial for core sculpting and building definition in Powell’s upper body.
- Ab Circuit:
- Hanging leg raises
- Decline crunches
- Overhead cable crunches
- Stability ball pikes
- Arms and Shoulders:
- Hammer grip cable curls
- Decline EZ bar tricep extensions
- Incline curls
- Rope overhead extensions
- Military press
- Arnold Press
- Lat raises
- Cable lateral raises
- Reverse wrist curls
- Standing reverse cable flys
Day 2: Chest and Back Supersets
Powell’s chest and back days incorporated supersets to maintain an elevated heart rate and maximize muscle engagement.
- Chest Supersets:
- Standing plate press
- Partner assisted incline flyes (to build deeper muscular control)
- Cable crossovers
- Push-ups
- Incline dumbbell presses
- Back Exercises:
- Single-arm straight-arm pulldowns
- Low rows
- Ring pull-ups
Day 3: Athletic Legs and Conditioning
Unlike typical leg day routines, Powell’s focus was on building strong, functional lower body muscles with explosive exercises and conditioning.
- Leg extensions
- Single-leg curls
- Walking lunges
- Sled drags
- Treadmill sprints
- Box jumps
- Kettlebell circuits
Powell also incorporates other activities into his routine, such as yoga and Pilates, which he finds challenging and beneficial for core strength, flexibility, and agility. He also uses an assault bike and rowing machine for cardio.
Glen Powell’s Diet Plan: Balanced, Protein-Rich, and Flexible
Powell describes his diet as “pretty chill,” a reflection of his background from a family that enjoys eating. However, it is carefully constructed to support his intense training and lean physique goals. His nutritionist ensured that his meals were high in protein, included low-GI vegetables, and healthy sources of carbohydrates and fats.
Key Diet Highlights:
- Breakfast: Often a wholesome breakfast sandwich made with sweet potato bread, eggs, kale, and homemade hot sauce. He sometimes skips breakfast and compensates with a hearty post-workout lunch or dinner.
- Protein Focus: Prioritizes lean proteins such as chicken and salmon, keeping his fridge stocked with these options. His protein intake for his “Top Gun: Maverick” preparation was around 200 grams per day. Other sources include lean beef, wild fish like cod and halibut, tuna, and shrimp.
- Dairy-Free: Powell completely avoids dairy, including cheese, opting for alternatives like oat milk.
- Healthy Fats: Relies on olive oil, avocados, nuts, organic butter, and coconut oil for high-quality fats.
- Carbohydrates: Primarily from vegetables and grains.
- Cheat Meals: He enjoys indulging in ice cream for cheat meals.
Powell’s dedication to his roles extends beyond just memorizing lines; he treats his body as a high-performance athlete would, ensuring he is physically prepared for the demands of a major action film like “The Running Man.” This holistic approach to fitness and nutrition is key to his on-screen transformations and ability to execute compelling action sequences.
