The Expendables 3 Workout: Get In Hollywood Shape

The Expendables 3 Workout

The Expendables 3 Workout will get you in Hollywood shape. For The Expendables 3, the actors all competed to be the leanest and meanest man on set. To get in Hollywood shape, the Expendables 3 workout routine blends bodybuilding, high-intensity cardio, and plyometric movements. The Expendables 3 workout routine was featured in the (July/August 2014) issue of Muscle & Fitness Magazine.

The Expendables are a mercenary group led by Sylvester Stallone. When assigned to take down a warlord, The Expendables meet their former partner, Mel Gibson. Due to plot developments, at some point Sly has to find Younger Expendables to do the job. Will the younger generation be able to handle it?


The Expendables 3 Cast

The Expendables 3 cast features many of the regulars, and a few newbies, including:

  • Sylvester Stallone as Barney Ross
  • Arnold Schwarzenegger as Trench Mauser
  • Jason Statham as Lee Christmas
  • Jet Li as Yin Yang
  • Dolph Lundgren as Gunner Jensen
  • Terry Crews as Hale Caesar
  • Kellen Lutz as John Smilee (new)
  • Wesley Snipes as Doc (new)
  • Antonio Banderas as Galgo (new)
  • Harrison Ford as Drummer (new)
  • Mel Gibson as Stonebanks (new)
  • Ronda Rousey as Luna (new)


Here’s The Expendables 3 Trailer:

As published in Muscle & Fitness, here’s the workout for The Expendables 3:

The Expendables 3 Workout: Monday Routine

The Expendables 3 workout for Monday is an upper body routine.

Medicine Ball Slam510Superset #10
Bench Press55Superset #160-90 secs
Pullups35Superset #20
Alternating DB Shoulder Press38-12Superset #260-90 secs
One-Arm Row38-12Superset #30
Hammer Curl310Superset #360-90 secs
Triceps Cable Pushdown31060-90 secs
Farmers Walk340 yards60-90 secs
Kettlebell/DB Swings5-10*10Superset #40 (if you can)
Burpees5-10*10Superset #40 (if you can)


For conditioning, perform 10 kettlebell or dumbbell swings. Immediately, drop down and do 10 burpees. Repeat these two circuit exercises, without rest if you can. Depending on your fitness level, you will want to start by focusing on form. Start out aiming to do 5 sets. Add more sets as your fitness level increases, and work your way to 10+ circuit sets.

The Expendables 3 Workout: Tuesday Routine

The Expendables 3 workout for Tuesday is a lower body routine.

Box Jump58Superset 1 / no rest
Squat55Superset 1 / 60-90sec
Romanian Deadlift38Superset 2 / no rest
Standing Calf Raise320Superset 2 / 60-90sec
Walking Lunge22060-90sec
Goblet Carry34060-90sec
HIIT Cardiosee below


The Expendables 3 Workout: Wednesday Routine

The Expendables 3 workout for Wednesday can be an off day, cardio day, or time for an arms routine. You may even want to do an abs routine, but there is not one listed in Muscle & Fitness. Muscle & Fitness did include the go-to routines used by some of the top actors in The Expendables 3 (see page 2 for some of the workouts they used).

The Expendables 3 Workout: Thursday Routine

The Expendables 3 workout for Thursday is an upper body routine.

ExerciseSets RepsDetails/Rest
Medicine Ball Side Toss310Superset A
Incline DB Press38-12Superset A
60-90 secs
Lat Pulldown38-12Superset B
Barbell Push Press35Superset B
60-90 secs
Barbell Bent-Over Row45Superset C
Barbell Curl48-12Superset C
Skull Crusher48-1260-90secs
Farmers Walk540 yards60-90secs
Kettlebell/DB Swings5-10+10Superset D
Burpees5-10+10Superset D


The Expendables 3 Workout: Friday Routine

The Expendables 3 workout for Friday is a lower body routine.

Exercise SetsRepsRest
Broad Jump3560-90 secs
Deadlift5560-90 secs
Goblet Squat31560-90 secs
Seated Calf Raise32060-90 secs
Step Ups31060-90 secs
Goblet Carry540 yards60-90 secs
HIIT Cardiosee below


Expendables 3 Workout: Cardio

Twice a week, The Expendables 3 workout includes cardio. To get in Hollywood shape, the Expendables 3 cast did cardio to supplement their workouts.  To get lean, the actors burned fat with low-medium intensity sustained cardio workouts. Add these cardio workouts to your routine (or an off-day) at least twice a week.

For The Expendables 3 workout, optimize fat burning and conditioning by doing your choice of a:

  • 3 mile run
  • 5,000 m row
  • 30+ minutes bike
  • 30+ minute treadmill/elliptical

These workouts don’t have to be fast paced. Instead, you can go at a slower, fat-burning pace. This type of cardio is best done first-thing in the morning on an empty stomach. Studies have shown–and trainers know–that this is the best way to burn fat.

Continue to see more of the workouts used by The Expendables 3 cast: