Scott Adkins Day of Reckoning Workout & Diet Plan

Key Takeaways

• Scott Adkins combines martial arts training with traditional weight lifting for his explosive, athletic physique in Day of Reckoning. 
• His workout plan features a 5-day split with 3 days of weight training and 2 days dedicated to martial arts and cardio.
• High-volume training with moderate weights (8–12 rep range) forms the foundation of Scott Adkins' muscle-building approach.
• Scott Adkins maintains a high-protein diet of around 1g per pound of bodyweight while cycling carbs based on training intensity.
• SOLE versatile strength equipment provides everything needed to replicate Scott's hybrid training approach at home.

Scott Adkins' Transformation

Scott Adkins has one of the best action star bodies in Hollywood. The guy combines real martial arts skills with serious muscle. For Day of Reckoning, he took his training to another level to handle all those crazy fight scenes while looking absolutely shredded on camera.

What's different about Scott is that he actually knows martial arts—karate, kickboxing, ninjutsu. So his training isn't just about looking jacked. He needs real strength and explosive power that works in fight scenes. The result? A lean, athletic body with insane definition and actual functional strength.

Day of Reckoning Training Split

Scott follows a smart 5-day split that balances weights with martial arts. This lets him build muscle for that action hero look while keeping the flexibility and cardio he needs for fight scenes. He does 3 weight days mixed with 2 martial arts/cardio days, then takes weekends for active recovery or light training.

Martial Arts Focus

Tuesdays and Thursdays are all about martial arts and conditioning. Scott starts with 15–20 minutes of HIIT on the treadmill:

• Sprint 60 seconds at 6–10 mph
• Walk 60 seconds at 2.5–3.5 mph
• Repeat until done

After the cardio warm-up, he moves into technical martial arts like kicks, strikes, and whatever fight choreography he needs for his upcoming scenes. These sessions keep his kicks sharp and his cardio on point while keeping body fat low.

Weight Training Schedule

The foundation of Scott's physique comes from his 3-day weight program:

• Monday: Chest and triceps
• Wednesday: Back and biceps
• Friday: Shoulders and legs

This setup spaces out muscle groups so they get proper recovery while still hitting everything once a week with good volume. Scott typically does 3–4 sets of 8–12 reps, using weights that challenge him but don't wreck his form.

What makes Scott's approach different is that he focuses on explosive movements and functional strength. He doesn't just isolate muscles to look good; he does compound exercises that build real power for fighting. (Image courtesy of action-flix)

Rest Day Strategy

Weekends are recovery time, but Scott rarely takes complete rest days. On Saturdays, he might do light martial arts or mobility work to stay loose. Sundays are for active recovery like hiking, swimming, or yoga—stuff that gets blood flowing without beating up his nervous system.

Recovery is huge for Scott. He gets 7–8 hours of sleep and does contrast therapy (hot and cold) to speed muscle recovery. This lets him train hard all week without burning out or getting hurt.

Chest and Triceps Workout

Scott begins each week with a chest and triceps workout that builds the upper body pushing strength needed for his explosive on-screen moves. 

This Monday session establishes the foundation for his impressive upper body development, focusing on both power and aesthetic detail. The workout typically lasts 60–75 minutes, with minimal rest between sets to maintain elevated heart rate and maximize training efficiency.

Compound Movements

Scott builds his chest with big compound moves that work multiple muscles at once:

• Flat bench press for raw strength
• Incline bench for upper chest
• Decline bench for lower chest

He does 3 sets of 8–12 reps each, focusing on control and full range of motion instead of just moving heavy weight. This builds functional strength that actually works in fight scenes.

What's unique is how Scott does these: explosive push up, then slow controlled lowering. This tempo builds explosive power for martial arts. He keeps rest tight at 60–90 seconds to stay warm and boost growth hormone.

After the heavy stuff, he does weighted dips with a forward lean to hit lower chest and start working triceps.

Isolation Exercises

After compounds, Scott moves to isolation work to sculpt and define:

• Cable Flys
• Dumbbell Flys
• Pec Deck

These target specific areas while keeping constant tension. This is super important for that definition you see in shirtless scenes.

For triceps:

• Skull Crushers for the long head
• Cable Pushdowns for lateral head
• Overhead Extensions for complete development

He does 3 sets of 10–12 reps each, focusing on full contraction to build that horseshoe shape.

Rep Ranges

Scott varies his reps strategically:

• Heavy compounds: 8–10 reps for strength and dense muscle
• Isolation moves: 10–15 reps for pump and definition

This progression from strength to pump work in one workout is key to his balanced look.

Back and Biceps Day

Wednesday's back and biceps session builds the pulling strength Scott needs for martial arts. This workout creates that V-taper look while building the back strength essential for grappling and pulling in fight scenes. He starts with band work to wake up rear delts and mid-back.

Pull-Up Variations

Pull-ups are the foundation of Scott's back. He starts with weighted pull-ups—4 sets of 8-10 reps with extra weight on a belt. He changes grip width and hand position each set to hit the entire back. These build the functional pulling strength that lets him do his own stunts.

Next comes chin-ups with underhand grip which bridges the gap between back and bicep work. Full range is key; all the way down, chest to bar at the top.

To finish vertical pulls, Scott does a nasty lat pulldown drop set:

• 8 heavy reps
• Drop weight, 10 reps
• Drop again, 12 reps
• No rest between

This creates massive muscle stress and builds the endurance for long fight scenes.

Row Techniques

Horizontal pulls are the second part of back training:

• Bent-over barbell rows: Focus on squeezing shoulder blades together, neutral spine. Builds that thick mid-back that looks impressive from all angles.
• Single-Arm Dumbbell rows: Fixes imbalances between sides. Pull from full stretch to hip, rotate wrist slightly at top for max lat engagement. Super important for martial artists who need balanced power.
• Cable Rows: Uses different attachments to hit various back areas. Wide grip for upper/outer lats, close grip for lower lats and rhomboids.

Bicep Finishers

With back cooked, Scott hits biceps (already pre-exhausted from pulling):

• Standing Barbell Curls: 3 sets x 10-12 reps
• Alternating Dumbbell Curls: 3 sets x 10 reps each arm
• Hammer Curls: 3 sets x 12 reps
• Concentration Curls: 2 sets x 15 reps (finisher)

Focus is on supination (rotating wrists out at top) to fully work the biceps and create that peak.

Leg Training Secrets

Scott's leg training is way different from typical bodybuilding. As a martial artist, he needs powerful legs for kicks but also agility for fight sequences. His approach builds athletic, defined legs instead of bulky tree trunks.

Explosive Power Moves

Instead of Leg Extensions, Scott does Squats, Deadlifts, and Olympic Lifts that translate to martial arts.

Front Squats are his favorite since they hammer quads while building the core stability needed for martial arts. He does 4 sets, starting heavy for 6–8 reps, then lighter for 12. Always explosive from the bottom, just like generating force for kicks.

JumpSquats and Weighted Box Jumps are essential, with 3–4 sets of 8–10 reps focused on maximum height and proper landing mechanics. These directly build the explosive leg power for his devastating kicks.

Functional Strength

Beyond pure power, Scott does exercises specific to martial arts:

• Bulgarian Split Squats for single-leg stability (essential for kicks)
• Romanian Deadlifts for hamstrings and glutes that power explosive moves

He does lateral movements like Side Lunges, Lateral Band Walks, and Cossack Squats too. These strengthen the inner/outer thigh muscles and prevent injuries during extreme kicks.

Mobility Work

What really sets Scott apart is mobility work alongside strength. Each leg workout includes dynamic stretching and mobility drills to maintain his crazy flexibility for high kicks. He does hip mobility, active hamstring stretches, and ankle work between strength sets.

He finishes with a bodyweight circuit to flush the muscles, including air squats, lunges, and calf raises, all done for 20–30 reps each to leave his legs pumped but still functional.

Shoulder and Arms Day

Friday's shoulders and arms complete the weight week. This builds the shoulder width and arm definition that creates his imposing upper body. Placed before the weekend for extra recovery time.

Deltoid Development

He starts with compound shoulder moves for mass and strength. 

He does 3 sets of 8–10 reps of the Military Press with strict form, keeping his core tight and avoiding excessive back arch so the shoulders do all the work, helping build that width for the V-taper.

Then he targets each deltoid head with 3 sets of 10–12 controlled reps: 

• Lateral Raises for the middle delts with a slight forward lean for better activation
• Bent-Over Reverse Flyes for the rear delts to improve posture and balance
• Front Raises to round out the shoulders

Arnold Presses help bridge the shoulders to the arms, with the rotation activating all three deltoid heads while also starting to engage the triceps. He does 3 sets of 10–12 reps.

Arm Definition

For arms, Scott supersets biceps and triceps for efficiency and pump:

• Superset 1: EZ Bar Curls (3x10) with Tricep Rope Pushdowns (3x12)
• Superset 2: Incline Dumbbell Curls (3x10) with Overhead Tricep Extensions (3x12)
• Superset 3: Hammer Curls (3x12) with Diamond Push-Ups (3x failure)

The finisher is "21s" for biceps (7 bottom-half reps, 7 top-half reps, and 7 full reps), paired with bench dips to failure for triceps.

MMA Conditioning Circuit

Scott's secret weapon is his MMA conditioning on Tuesdays and Thursdays. This builds the cardio and specific conditioning for extended fight scenes. It's not regular cardio as iit mimics the high-intensity bursts of actual fighting. (image courtesy of Martial Arts Action Cinema)

HIIT Format

Scott structures conditioning as HIIT, using max effort followed by brief recovery. This approach boosts cardio while preserving muscle more effectively than steady-state running. A typical session includes:

• 5-minute dynamic warm-up
• 20-30 minutes of intervals
• Intervals get shorter and harder as you go

Foundation is treadmill sprints:

• 60 seconds sprint at 6-10 mph
• 60 seconds walk at 2.5-3.5 mph
• Progress to 45 seconds, then 30 seconds
• Keep 1:1 work-to-rest ratio

Then, equipment-free conditioning:

• Burpees
• Mountain climbers
• Jumping jacks 

It’s all in Tabata format (20 seconds on, 10 seconds off, 8 rounds) which is brutal but builds mental toughness.

Fighting-Specific Cardio

What makes Scott's cardio special is the martial arts movements. Instead of generic exercises, he does shadowboxing, kicks, and footwork that directly help his fighting. Heavy bag intervals, done as 30 seconds all-out followed by 30 seconds of active recovery, help build upper body endurance specific to striking and combat sports.

Medicine ball work for rotational power:

• Medicine Ball Slams
• Russian Twists
• Rotational Throws 

He does 15–20 reps per set to build the core strength needed for powerful kicks and punches.

Recovery Protocols

To prevent cardio from killing muscle gains, Scott has specific recovery strategies. Each session ends with 10 minutes of easy cardio to clear waste products from muscles.

Post-workout shake with 2:1 carbs to protein ratio refills glycogen and starts muscle repair. This timing prevents muscle loss from high-intensity work.

Diet Principles

Scott's physique comes from the kitchen as much as the gym. His nutrition supports two goals: keep muscle while staying lean enough for definition and athletic performance. No extreme diets, just sustainable strategies that work year-round.

Protein Requirements

He takes about 1 gram per pound of bodyweight daily, spread across 5–6 meals to maximize muscle building all day. And his protein comes from quality sources only like:

• Grass-fed beef
• Free-range chicken
• Wild fish
• Eggs

Scott times his protein intake around training: fast-digesting whey 30 minutes before and immediately after. On rest days, he uses slower proteins like casein and whole foods for steady amino acid release.

Carb Cycling Approach

Scott matches carbs to activity level:

• Weight training days: Higher carbs to fuel workouts and recovery (mostly at breakfast and around training)
• MMA days: Moderate carbs from sources like sweet potatoes and oats
• Rest days: Low carbs, mostly berries and green veggies

This cycling prevents metabolic slowdown and keeps him insulin sensitive while staying lean.

Evening Meal Strategy

Dinner is strategic; he takes lean protein with veggies and minimal starchy carbs. He also has less carbs at night when he's not active to prevent fat storage while still providing recovery nutrients.

Supplementation Stack

Scott keeps supplements minimal and evidence-based. He times specific nutrients for maximum effect: pre-workout 30 minutes before training, recovery supplements right after.

Performance Enhancers

Pre-workout stack:

• Caffeine (200–300mg) for focus and power
• Citrulline malate (6–8g) for blood flow
• Beta-alanine (3–5g) to buffer lactic acid

He makes his own stack instead of commercial pre-workouts so he can adjust doses. More caffeine for morning sessions, less for evening workouts.

Recovery Aids

Post-workout:

• Whey protein isolate (25–30g)
• Highly branched cyclic dextrin (40–50g) 2:1 carb to protein ratio maximizes recovery

Daily supplements:

• ZMA before bed for sleep and testosterone
• Fish oil (2-3g) for inflammation
• Multivitamin for micronutrients
• Creatine monohydrate (5g) for strength

Scott cycles stimulants, using them only on training days and taking at least two stim-free days each week. 

He also cycles creatine with 8 weeks on and 4 weeks off. He emphasizes that supplements make up just 10% of the results, while proper training and nutrition account for the other 90%.

Build Your Action Star Physique with SOLE Equipment 

SOLE comprehensive equipment lineup gives you everything needed to train like Scott Adkins by combining strength building with the versatility required for martial arts conditioning.

SOLE Strength Training

You don't need a Hollywood stunt gym to build Scott Adkins' fighting physique. SOLE strength equipment gives you everything required for his unique blend of strength and martial arts training. The SW111 Olympic Barbell anchors your strength work—front squats, rows, presses, all the compound movements that build real muscle. Its 194,000 PSI tensile strength handles whatever intensity you bring, workout after workout.

For the varied training Scott employs, the SW180 Adjustable Dumbbells are essential. Think about his workouts: heavy rows followed by lighter lateral raises, weighted lunges into jump squats. With fixed dumbbells, you'd need an entire rack. The SW180s adjust from 5 to 80 pounds in seconds, perfect for both heavy compound work and the lighter isolation exercises that create detail.

The SW116 Weight Bench becomes your multi-angle training station. With 9 positions from decline to full upright, you can hit every pressing angle Scott uses. The 550-pound capacity provides rock-solid stability for heavy presses, while the adjustability allows for the incline rear delt work and varied pressing angles that build complete development.

SOLE Mat & App

For all that MMA conditioning and plyometric work, the SOLE Equipment Mat provides proper cushioning and stable footing. The mat's non-slip surface keeps you planted during explosive movements while protecting your floors from impact.

What makes SOLE perfect for Scott's style is versatility without compromise. You're not choosing between strength equipment and functional training tools, you're getting gear that handles both. And they come with the free SOLE+ app, which offers tutorials and training on each exercise so you don't have to worry about hiring a trainer. 

Ready to build functional muscle that actually works? Check out the SOLE collection today!

Frequently Asked Questions (FAQ)

How long did Scott Adkins train for Day of Reckoning?

Scott Adkins typically prepares for roles with a 12–16 week specific preparation phase, though he maintains a baseline of fitness year-round. 

For Day of Reckoning, he followed a 14-week progressive program that began with a 4-week foundation phase focusing on work capacity, followed by an 8-week intensity phase that peaked his strength and definition, and concluded with a 2-week performance phase emphasizing fight choreography and on-screen movement quality.

Can I build a physique like Scott Adkins naturally?

Scott Adkins has been training consistently for over 20 years, building his physique gradually through progressive overload and nutrition discipline. While genetics plays a role in any physique development, his size and condition are achievable naturally with consistent training, proper nutrition, and adequate recovery. The key factor is patience; expecting similar results in months rather than years sets unrealistic expectations that lead to frustration.

What's the most important aspect of Scott's training?

According to Scott Adkins, the integration of strength training with martial arts practice creates the synergy that defines his physique and performance. Neither element alone would produce his unique combination of explosive power, muscular development, and functional movement quality. 

This integrated approach ensures that his strength gains translate directly to on-screen performance rather than just creating muscle that looks impressive but lacks practical application.

Consistency ranks equally with his training methodology in importance. He maintains that regular, progressive training over the years has been more important than any specific program or technique. 

How many calories did Scott consume daily?

Scott Adkins' caloric intake varies based on training phase and daily activity, but ranges from 2,800–3,500 calories during maintenance periods. During preparation for roles requiring increased definition, he gradually reduces to 2,400–2,600 calories while maintaining protein intake.

Rather than dramatic cuts, he prefers a gradual approach that preserves muscle mass and training performance throughout the process. 

What SOLE equipment setup best replicates Scott's training style? 

For Scott's unique approach, you need versatility above all. Start with the SW111 Olympic Barbell for your compound lifts like squats, deadlifts, rows, presses. The SW180 Adjustable Dumbbells are crucial for the variety of his workouts demanded such as heavy rows one minute, light lateral raises the next. 

The SW116 Bench gives you all the angles for complete upper body development. The Equipment Mat is essential for all that conditioning work, like burpees, mountain climbers, and plyometrics.