Barry Keoghan Saltburn Workout Routine

Key Takeaways

• Barry Keoghan followed a targeted workout regimen focusing on lean muscle definition rather than traditional bulking for his Saltburn role. 
• Boxing formed the cornerstone of Keoghan's cardio routine, helping him achieve his defined physique while improving endurance.
• The workout incorporated a mix of plyometric exercises, strength training, and strategic recovery periods. 
• SOLE's comprehensive equipment lineup, including the SR550 for high-intensity cardio, SW180 Adjustable Dumbbells for progressive strength work, and Equipment Mat for plyometrics, provides everything needed to replicate Keoghan's approach.

Barry Keoghan's Shocking Saltburn Transformation

Barry Keoghan's captivating performance in Saltburn wasn't the only aspect of his role that had audiences talking. 

The Irish actor's physical transformation showcased his dedication to fully embodying the character of Oliver Quick, displaying a lean, athletic physique that perfectly suited the film's notorious bathtub and grave scenes. 

Far from an overnight success, this transformation came through methodical training, disciplined nutrition, and professional guidance from some of Hollywood's elite fitness experts.

While many actors opt for extreme bulk or dramatic weight loss, Keoghan chose a more sustainable approach that prioritized functional strength and aesthetic definition. His preparation for Saltburn demonstrates how targeted fitness programming can create striking visual results without compromising an actor's health.

With the film's critical acclaim and award nominations, including multiple Golden Globe and BAFTA nods, Keoghan's commitment to physical preparation clearly contributed to his compelling portrayal. 

The Complete Saltburn Workout Plan

Keoghan's comprehensive workout plan combined high-intensity boxing, progressive strength training, explosive plyometrics, and strategic recovery for balanced development.

1. High-Intensity Boxing Sessions for Fat Loss

Boxing formed the cornerstone of Keoghan's cardio conditioning, providing both fat-burning benefits and upper body definition. 

His typical boxing sessions began with technical drills focusing on proper form and movement patterns before progressing to high-intensity intervals on heavy bags and focus mitts. 

These sessions typically lasted 45–60 minutes and occurred 2–3 times weekly, creating substantial caloric deficits while developing the shoulder and arm definition visible in Saltburn's revealing scenes.

The functional strength developed through boxing translated directly to Keoghan's on-screen performance. The sport develops rotational power, core stability, and athletic movement patterns that create natural, fluid motion on camera.

2. Strength Training with Progressive Overload

While boxing provided conditioning and upper body definition, Keoghan's transformation also required structured strength training with progressive overload principles. 

His routine focused on compound movements like deadlifts, squats, and weighted pull-ups, gradually increasing weight while maintaining perfect form. 

These foundational exercises were complemented by strategic isolation work targeting specific muscle groups that needed additional development for on-screen impact, particularly shoulders, back, and core.

3. Plyometric Drills for Athletic Definition

To create the athletic, explosive physique displayed in Saltburn, Keoghan incorporated regular plyometric training sessions. 

These included box jumps, medicine ball throws, and explosive push-up variations that developed fast-twitch muscle fibers while enhancing overall athleticism. The visual result of plyometric training differs significantly from traditional bodybuilding, creating a leaner, more functional aesthetic.

Plyometric sessions were typically shorter but more intense than traditional strength workouts, lasting 20–30 minutes and focusing on quality movement patterns rather than endurance.

4. Low-Impact Recovery Exercises

Perhaps the most overlooked aspect of Keoghan's physical preparation was his dedication to recovery protocols. 

His regimen incorporated regular swimming sessions, walking, and mobility work to promote blood flow, reduce muscle stiffness, and accelerate recovery between intense training days. 

This balanced approach prevented the overtraining and injuries that often derail actors' physical transformations.

Recovery sessions also included specific protocols for improving sleep quality, as adequate rest proved essential for both physical development and the mental clarity required for his challenging role.

Nutrition Secrets Behind the Transformation

Barry Keoghan's nutrition protocol was meticulously designed to support muscle development while simultaneously reducing body fat to enhance definition.

Protein Sources That Fueled Keoghan's Muscle Definition

At the core of Keoghan's nutrition plan was adequate protein intake to support muscle recovery and growth. 

Lean poultry, fish, and grass-fed beef formed the foundation of his protein consumption, supplemented with plant-based options like lentils and quinoa.

Meal timing played a crucial role in his nutrition strategy, with protein-rich meals spaced throughout the day to maintain optimal muscle protein synthesis. 

This approach typically included 4–5 meals daily, with particular attention to post-workout nutrition to maximize recovery.

Strategic Carb Cycling for Lean Mass

Perhaps the most sophisticated aspect of Keoghan's nutrition protocol was his approach to carbohydrate intake. Rather than dramatically restricting carbs as many actors do when leaning out for roles, his plan incorporated strategic carbohydrate cycling. 

This method allowed for higher carbohydrate consumption on days with intense training sessions, particularly strength training and boxing, while reducing intake on recovery days. Complex carbohydrates like sweet potatoes, oats, and rice formed the foundation of his intake, with simple carbohydrates limited primarily to the immediate post-workout window. 

This maintained stable blood glucose levels while providing adequate glycogen replenishment for intense training sessions.

Build a Lean, Defined Physique with SOLE's Complete Training System

SOLE's comprehensive equipment lineup provides everything needed to replicate Barry Keoghan's balanced transformation approach.

SOLE's SR550 Rowing Machine provides the high-intensity cardio foundation that mirrors the fat-burning benefits of Keoghan's boxing sessions. 

The dual air and magnetic resistance system delivers intense intervals that create the caloric deficit needed for definition while building the upper body and core strength visible in his transformation. 

The smooth, powerful strokes engage shoulders, back, arms, and core, which are the exact muscle groups emphasized in his training.

For strength training with progressive overload, the SW180 Adjustable Dumbbells offer 16 weight options from 5–80 pounds, supporting the compound movements and isolation work that built Keoghan's proportional development. 

The quick-adjust dial system enables efficient training sessions that combine strength and conditioning, while the space-saving design eliminates the need for a full dumbbell rack.

The SW116 Weight Bench completes your strength training setup, providing stable positioning for chest presses, shoulder exercises, and core work. The adjustable positions allow you to target muscles from multiple angles, creating the balanced development Keoghan achieved under professional guidance.

The SOLE Equipment Mat transforms any space into a plyometric training zone for the explosive movements that created Keoghan's athletic aesthetic—box jumps, burpees, medicine ball throws, and dynamic push-up variations. 

For recovery work that prevents overtraining, SOLE's treadmill lineup offers low-impact walking options. Every SOLE treadmill features Cushion Flex technology that reduces impact by 40%, essential for the recovery protocols that allowed Keoghan to train consistently without injury.

For the ultimate versatility, the SRVO All-in-One Trainer combines multiple resistance modes in one machine, providing varied training stimuli that prevent adaptation and maintain progress.

The SOLE+ App ties everything together with structured programs across all training modalities—HIIT cardio, progressive strength training, and recovery protocols.

Shop the SOLE complete collection today!

Frequently Asked Questions (FAQs)

How long did Barry Keoghan train for his role in Saltburn?

Barry Keoghan dedicated approximately 16 weeks to his primary physical preparation for Saltburn, with the most intensive phase occurring in the 8–10 weeks immediately preceding filming. This timeline allowed for gradual, sustainable physique enhancement without resorting to extreme methods that could compromise health or performance. 

Did Barry Keoghan follow a specific diet during his Saltburn preparation?

Yes, Keoghan followed a periodized nutrition plan designed specifically for his body type, training schedule, and the aesthetic requirements of his role. Rather than adhering to a specific named diet, his approach was customized around macronutrient timing and food quality, with adjustments made based on regular body composition assessments and performance metrics. 

Can I get results like Barry Keoghan without a personal trainer?

While Keoghan benefited from working with elite trainers like Kirk Myers at Dogpound, many aspects of his transformation can be replicated without professional guidance. The fundamental principles of his program are progressive overload strength training, high-intensity conditioning work, strategic nutrition, and consistent recovery, which are accessible to anyone with dedication and basic fitness knowledge. 

How many days per week did Barry Keoghan work out for Saltburn?

During the peak of his Saltburn preparation, Keoghan trained 5–6 days weekly with a carefully structured split that balanced intensity with recovery. A typical week included 3–4 strength training sessions, 2–3 boxing or conditioning workouts, and 1–2 active recovery days featuring swimming or mobility work. This frequency allowed for adequate stimulus while preventing overtraining.

How can SOLE equipment help me achieve a lean, defined physique like Barry Keoghan's?

SOLE equipment provides a comprehensive solution for replicating Keoghan's balanced transformation approach. The SR550 Rowing Machine delivers the high-intensity cardio that was central to his fat loss, with dual air and magnetic resistance creating the intense intervals needed for definition. The SW180 Adjustable Dumbbells provide the progressive overload essential for his strength training, with 16 weight options from 5–80 pounds supporting everything from compound lifts to isolation work.