Paul Walker Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Workout Summary

The Paul Walker Workout Plan is one of the premier celebrity workouts which will allow you to tap into the success of Hollywood and get your own superstar body. With an easy-to-follow workout schedule, this weight training routine can take you beyond average and into extraordinary. The Paul Walke... more

The Paul Walker Workout Plan is one of the premier celebrity workouts which will allow you to tap into the success of Hollywood and get your own superstar body. With an easy-to-follow workout schedule, this weight training routine can take you beyond average and into extraordinary. The Paul Walker workout routine is right for those looking to get lean and be camera ready anytime.

A League of His Own

The Paul Walker workout is pretty straightforward. However, it differs from other celebrity workout routine designs by not using the standard set and repetition format most are used to. When looking at the Chris Evans workout, the Channing Tatum Workout, or the Brad Pitt workout, you are likely to find more standard formats.

A Totally Different Concept

The difference in the Paul Walker fitness regime is the way sets are performed. Rather than utilizing a goal number of repetitions per exercise, you will be performing the maximum number of repetitions you can for a specified amount of time.

Typically, 10-20 seconds will be used, followed by rest, and then performed again for the given time allotted.

Can You Push Hard Enough?

The Paul Walker weight training program takes away the need to count repetitions, and, thereby, forces you to put all-out effort into cranking out reps. The advantage to this style of training is pushing the muscles beyond normal intensity, promoting muscle failure on each and every set, which many will find to be immensely beneficial in promoting new gains.

The Paul Walker abs routine follows the same principle, although allotting more time for the actual work. Up to an entire minute is given for some of the abdominal work to be done.

No Overtraining Here

The entire Paul Walker workout routine is divided into four workouts, each having their own day. The split ensures each major muscle group is worked once per week.

The intensity for these workouts needs to be pushed to the limit every single set, so that total muscle breakdown can occur, followed by a week of recovery and repair.

Want his Abs? Follow his Eating Strategy!

Following a plan similar to the Paul Walker diet for nutrition will go even further in gaining all the benefits this program has to offer. Emulating that which has proven successful to him may very well end up being your complete formula for success, as well.

Take Your Cue

Celebrity workouts are not only a break from the norm, but they prove to be fun and extremely beneficial. Considering the type of money these stars pay to have trainers put them in pristine condition, it just makes sense to take a page from their book – at a fraction of the cost – and challenge ourselves to soar to new levels of fitness.

Paul Walker has the kind of physique many men desire, but few know how to achieve. The Paul Walker Workout Plan provides that mysterious knowledge and is your open door to having the understanding and tools to build the A-list body you desire.

Paul Walker Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings
Paul Walker Workout Plan

Paul Walker Workout Plan

4 Weeks / 4 Days per Week / Intermediate

1 ratings

Workout Summary

The Paul Walker Workout Plan is one of the premier celebrity workouts which will allow you to tap into the success of Hollywood and get your own superstar body. With an easy-to-follow workout schedule, this weight training routine can take you beyond average and into extraordinary. The Paul Walke... more

The Paul Walker Workout Plan is one of the premier celebrity workouts which will allow you to tap into the success of Hollywood and get your own superstar body. With an easy-to-follow workout schedule, this weight training routine can take you beyond average and into extraordinary. The Paul Walker workout routine is right for those looking to get lean and be camera ready anytime.

A League of His Own

The Paul Walker workout is pretty straightforward. However, it differs from other celebrity workout routine designs by not using the standard set and repetition format most are used to. When looking at the Chris Evans workout, the Channing Tatum Workout, or the Brad Pitt workout, you are likely to find more standard formats.

A Totally Different Concept

The difference in the Paul Walker fitness regime is the way sets are performed. Rather than utilizing a goal number of repetitions per exercise, you will be performing the maximum number of repetitions you can for a specified amount of time.

Typically, 10-20 seconds will be used, followed by rest, and then performed again for the given time allotted.

Can You Push Hard Enough?

The Paul Walker weight training program takes away the need to count repetitions, and, thereby, forces you to put all-out effort into cranking out reps. The advantage to this style of training is pushing the muscles beyond normal intensity, promoting muscle failure on each and every set, which many will find to be immensely beneficial in promoting new gains.

The Paul Walker abs routine follows the same principle, although allotting more time for the actual work. Up to an entire minute is given for some of the abdominal work to be done.

No Overtraining Here

The entire Paul Walker workout routine is divided into four workouts, each having their own day. The split ensures each major muscle group is worked once per week.

The intensity for these workouts needs to be pushed to the limit every single set, so that total muscle breakdown can occur, followed by a week of recovery and repair.

Want his Abs? Follow his Eating Strategy!

Following a plan similar to the Paul Walker diet for nutrition will go even further in gaining all the benefits this program has to offer. Emulating that which has proven successful to him may very well end up being your complete formula for success, as well.

Take Your Cue

Celebrity workouts are not only a break from the norm, but they prove to be fun and extremely beneficial. Considering the type of money these stars pay to have trainers put them in pristine condition, it just makes sense to take a page from their book – at a fraction of the cost – and challenge ourselves to soar to new levels of fitness.

Paul Walker has the kind of physique many men desire, but few know how to achieve. The Paul Walker Workout Plan provides that mysterious knowledge and is your open door to having the understanding and tools to build the A-list body you desire.

Workout Goals

  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • Chin-Up Bar
  • Barbell
  • Preacher Curl
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Abs / Expert
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Abs / Expert
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Shoulders / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Traps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Calves / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 70 reps, 01:00 rest
3 -- --:--:-- 70 -- 01:00
Default
Abs / Expert
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Traps / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Calves / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 70 reps, 01:00 rest
3 -- --:--:-- 70 -- 01:00
Default
Abs / Expert
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Biceps / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Paul Walker workout is setup for time intervals instead of prescribed repetitions. For example, instead of doing 10 reps for a certain lift you are going to lift it as many times as you can for 10 seconds and then rest for the designated time. The length of time for each lift is listed as reps under the "Reps/Time" column and then of course the rest amount is under the Rest column.

Paul Walker also spends a considerable amount of time each week engaged in combat sports and outdoor adventure sports. This workout is just his weight lifting portion of his fitness regimen.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Hip flexors secondary Obliques secondary Middle back secondary Lower back secondary Glutes secondary Biceps primary Chest primary Quads primary Abs primary Triceps primary Hamstrings primary Shoulders primary Lats primary Traps primary Calves primary Muscles diagram

Workout Goals

  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • Chin-Up Bar
  • Barbell
  • Preacher Curl
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180 people started this plan

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Paul Walker Workout Plan

Workout Goals

  • Get Ripped

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Leg Extension Machine
  • Chin-Up Bar
  • Barbell
  • Preacher Curl
Show All

180 people started this plan