Glen Powell Trained Just 4 Days a Week to Get Shredded for New Movie (The Running Man). His Workout and Diet Are Shockingly Simple (and Flexible)

Glen Powell has been on a meteoric rise — and with the Running Man trailer dropping tomorrow, the buzz around Hollywood’s most charismatic new action hero is reaching a fever pitch.

Known for his standout shirtless scenes in Top Gun: Maverick and his charming presence in Anyone But You, Powell’s shredded physique has become as talked-about as his acting chops.

But how did he get those razor-sharp abs and camera-ready shoulders? Behind the effortless swagger lies a laser-focused training routine and a smart, balanced diet.

If you’re curious about how Powell crafted his leading-man look, we’ve got the full breakdown — from intense gym sessions to his favorite meals.

Aesthetic Over Bulk: Powell’s Training Philosophy

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Glen Powell’s body isn’t bulky like a bodybuilder’s — it’s lean, athletic, and sharp. According to trainer Nick Mitchell of Ultimate Performance, the goal was never to bulk up excessively. Instead, the focus was on drawing attention to fine muscular details: abs, serratus, and intercostals.

“Not overly muscled,” Mitchell said in an interview. “Eyes drawn to the detail.”

To achieve this, Powell trained four days per week using a three-day split:

• Day 1: Arms, abs, shoulders
• Day 2: Chest and back
• Day 3: Legs and conditioning

Each workout started with a warm-up using bodyweight movements — jumping jacks, reverse lunges, and planks — to prepare the body and enhance mobility.

Day 1: Arms, Abs, and Shoulders

This session combined core sculpting with arm hypertrophy and shoulder definition. Powell followed a structured ab circuit of hanging leg raises, decline crunches, overhead cable crunches, and stability ball pikes. For his arms, exercises included:

• Hammer grip cable curls
• Decline EZ bar triceps extensions
• Incline curls
• Rope overhead extensions

For shoulders, he used a combination of cable lateral raises, reverse wrist curls, and standing reverse cable flys to enhance the 3D shape of his delts.

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Day 2: Chest and Back Supersets

Chest and back days featured classic lifts performed with intensity and precision. Incline dumbbell presses and ring pull-ups formed the foundation, while supersets kept the heart rate elevated and muscles fully engaged.

He also added unique partner-assisted incline flys to build deeper muscular control and mind-muscle connection. Powell’s back was trained with:

• Single-arm straight-arm pulldowns
• Low rows
• Ring pull-ups for bodyweight strength

Day 3: Athletic Legs and Conditioning

Unlike traditional “leg day” routines, Powell focused on building strong, functional lower body muscles with explosive exercises.

He performed:

• Leg extensions and curls for isolation
• Walking lunges to target glutes and quads
• Sled drags and treadmill sprints for high-intensity cardio and metabolic conditioning

These moves increased fat burn, improved athleticism, and carved out lean muscle — all crucial for beach scenes and high-octane action roles.

Superset Strategy and Intensity Techniques

Much of Powell’s progress came from training smarter, not just harder. Mitchell implemented supersets and drop sets to maximize time under tension and muscle fatigue. Powell often worked close to failure with short rest intervals, creating metabolic stress to drive growth.

The use of functional moves like farmer’s walks and sled pulls ensured his workouts didn’t just build size, but improved power and endurance too.

Glen Powell’s Nutrition: Balanced, Protein-Rich, and Flexible

Powell isn’t a fan of strict dieting. He describes his approach as “pretty chill,” though his choices reflect mindful eating.

Key Highlights of His Diet:

• Breakfast sandwich with sweet potato bread, eggs, kale, and homemade hot sauce
• Often skips breakfast but compensates with hearty post-workout meals
• Prioritizes lean proteins like chicken and salmon
• Avoids dairy completely — no cheese, not even in his fridge
• Uses oat milk as a dairy alternative
• Indulges in ice cream for cheat meals

This flexible structure helps him stay consistent without burning out. “If you made me truly diet, I’d be pretty grumpy,” he admitted.

Final Thoughts: What You Can Learn from Glen Powell

Glen Powell’s transformation shows what’s possible with a focused plan, expert guidance, and dedication. His program proves you don’t need to train every day or starve yourself to get cover-worthy results.

Here’s how to apply his principles:

• Train 3–4 times a week with purpose
• Focus on aesthetics — abs, delts, and posture-enhancing muscle groups
• Incorporate cardio and conditioning with functional movements
• Eat whole foods and stay flexible with your meals

With a balanced approach like Powell’s, you can build a camera-ready physique while staying healthy and enjoying life — just like Hollywood’s newest leading man.