Garrett Hedlund Workout For Tron
Knowing he’d have to fit into a superhero-tight suit, the Garrett Hedlund workout for Tron has two goals. The goals for his workout are all about getting bigger and leaner at the same time.
Garrett Hedlund knew he had to get bigger to attain the proper superhero look. He would also have to burn fat, to fit into the skin-tight suit he would have to wear. So, he tapped Navy SEAL & celebrity personal trainer, Logan Hood.
Hood is an expert at helping celebrities gain muscle while burning fat. The combination of heavy lifting and circuit training was designed for Hedlund to get in shape for his role in Tron: Legacy. Garrett Hedlund’s personal trainer, Logan Hood, says that:
When Garrett came in, he was a little skinny and a little soft.
But, things were about to change…
Garrett Hedlund Monday Workout
Garrett Hedlund’s Monday workout starts with a warm up, then uses pyramid training. Logan Hood likes to have his clients warm up with rowing, because it one of the safest machines in the gym. (Actors can’t get injured before filming a high budget movie).
After the warm up, Garrett Hedlund starts the Monday workout with 3 sets of Overhead Press. His trainer makes sure to go heavy on these sets, in order to build muscle. After the warm up/heavy sets, Garrett heads into the circuit training part of the routine.
| Exercise | Reps | Sets | Notes |
|---|---|---|---|
| Rowing Machine | 10 min | 1 set | Warm Up |
| Overhead Press | 6-8 | 3 set | Go Heavy |
| Pushups | 2-->7 | Pyramid | Circuit |
| Pull Ups | 2-->7 | Pyramid | Circuit |
| Bodyweight Squats | 2-->7 | Pyramid | Circuit |
| Stiff-LeggedDeadlifts | 2-->7 | Pyramid | Circuit |
| Hanging Knee Raises | 2-->7 | Pyramid | Circuit |
| Rowing Machine | 10 min | 1set | Cool Down |
Monday’s fitness plan uses a technique where you jump up in reps each set, called Pyramid Training. Start by doing 2 reps of each exercise, then move one the next exercise in the circuit. Then, in the next round, do 3, 4, 5, 6, and finally 7 reps of each exercise in a circuit format.
So, the workout routine looks like this: 2-3-4-5-6-7 of each exercise, in circuit format. To get in superhero shape for Tron, Garrett Hedlund and his trainer, Logan Hood, did the Overhead Press to focus on building his shoulders:
We did a lot of overhead presses. Most days, he’d also squat heavy, deadlift heavy, or do heavy push presses.
Garrett Hedlund Tuesday Workout
The Garrett Hedlund Tuesday workout starts is similar to Monday’s workout. But, instead of doing a pyramid, you do a static hold for 30 seconds before the last rep of each exercise.
After 30 seconds of a hold at the most challenging part of the exercise, explode up to perform the last rep. Doing the static hold challenges the muscles in a unique, isometric way. Over time, isometric strength exercises help strengthen the body.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Rowing Machine | 1 | 10 min | @20 strokes/min |
| Flat Bench Press | 4 | 8 | Static Hold: 30s |
| Dumbbell Chest Flys | 4 | 8-12 | Static Hold: 30s |
| Bar Dips | 4 | 8-12 | Static Hold: 30s |
| Weighted Front Squat | 4 | 8 | Static Hold: 30s |
| Power Cleans | 4 | 8 | Static Hold: 30s |
| Knee to Elbows | 4 | 8 | Static Hold: 30s |
| Rowing Machine | 1 | 10 min | @20 strokes/min |
Logan Hood, the Ex-Navy SEAL behind the Garrett Hedlund workout routine, started working with him while prepping for Tron. He has worked with people like Zac Efron, Jason Statham and Liam Hemsworth.
Trainer Logan Hood likes to use workouts that bring the muscles close to failure, but then explode plyometrically. This means that you alternate between explosive movements, and holding the weights locked out, Logan Hood says:
The key is to move as explosively as possible after the hold.
