Will Smith Workout Plan

4 Weeks / 4 Days per Week / Intermediate

4 ratings

Workout Summary

Will Smith is a self-made Hollywood legend that has transformed himself from a 175-pound teenage rapper into a chiseled, 215-pound leading man over the course of the past 20 years. Some of his recent roles have called for a superhero-like physique, and Smith has been more than happy to oblige... more

Will Smith is a self-made Hollywood legend that has transformed himself from a 175-pound teenage rapper into a chiseled, 215-pound leading man over the course of the past 20 years.

Some of his recent roles have called for a superhero-like physique, and Smith has been more than happy to oblige his directors. Smith’s characters can take flight and do amazing physical things with the help of special effects, but no costuming enhancements were needed for Will Smith's body on the set of ‘I Am Legend’, 'I Robot', 'Ali', or ‘Hancock.’ Smith built his body into excellent condition for both blockbuster films by sticking to a rigid diet and a regimented exercise routine, heavy with variations and surprises.

Will Smith’s workout is all about bulking up in the upper body, primarily the pectorals and shoulders. He also mixes in a stout 20 miles of running every week, which requires he have a large protein intake and a sizable carbohydrate intake.

As for weightlifting, flat and incline bench pressing is emphasized two times per week, where several small sets are mixed in with larger sets at or near 70% of your maximum bench press. For nearly every other exercise, Smith does three sets of 10 reps or four sets of eight reps. Using this and other workouts focused on the shoulders and back, Smith was able to increase his bench press capacity by an amazing 75 pounds in under 60 days.

Will Smith's workout routine is ideal for any man looking to transform a body that has gotten slightly out of shape in the winter months into something that they can be proud of while walking on the beach in the summer sun. Much like any regimen, Will Smith’s workout is all about commitment and discipline.

The weightlifting portion is classified as intermediate on the universal workout scale, but when coupled with the running the workout becomes a challenging month-long endeavor that will pay off with a much improved body.

Will Smith Workout Plan

4 Weeks / 4 Days per Week / Intermediate

4 ratings
Will Smith Workout Plan

Will Smith Workout Plan

4 Weeks / 4 Days per Week / Intermediate

4 ratings

Workout Summary

Will Smith is a self-made Hollywood legend that has transformed himself from a 175-pound teenage rapper into a chiseled, 215-pound leading man over the course of the past 20 years. Some of his recent roles have called for a superhero-like physique, and Smith has been more than happy to oblige... more

Will Smith is a self-made Hollywood legend that has transformed himself from a 175-pound teenage rapper into a chiseled, 215-pound leading man over the course of the past 20 years.

Some of his recent roles have called for a superhero-like physique, and Smith has been more than happy to oblige his directors. Smith’s characters can take flight and do amazing physical things with the help of special effects, but no costuming enhancements were needed for Will Smith's body on the set of ‘I Am Legend’, 'I Robot', 'Ali', or ‘Hancock.’ Smith built his body into excellent condition for both blockbuster films by sticking to a rigid diet and a regimented exercise routine, heavy with variations and surprises.

Will Smith’s workout is all about bulking up in the upper body, primarily the pectorals and shoulders. He also mixes in a stout 20 miles of running every week, which requires he have a large protein intake and a sizable carbohydrate intake.

As for weightlifting, flat and incline bench pressing is emphasized two times per week, where several small sets are mixed in with larger sets at or near 70% of your maximum bench press. For nearly every other exercise, Smith does three sets of 10 reps or four sets of eight reps. Using this and other workouts focused on the shoulders and back, Smith was able to increase his bench press capacity by an amazing 75 pounds in under 60 days.

Will Smith's workout routine is ideal for any man looking to transform a body that has gotten slightly out of shape in the winter months into something that they can be proud of while walking on the beach in the summer sun. Much like any regimen, Will Smith’s workout is all about commitment and discipline.

The weightlifting portion is classified as intermediate on the universal workout scale, but when coupled with the running the workout becomes a challenging month-long endeavor that will pay off with a much improved body.

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Extension Machine
  • Cable Machine
  • Weight Plates
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
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As you can see in the above Will Smith Chest Workout, the bench press and incline bench press are doubled. You will do this part of the workout by first warming up with 3 sets of 10 on the bench. Each set must stay below 70% of your max, but make sure you increase the weight each set. Then you will follow up with the same exercise but only do 6 sets of 1. For the 1st of 6 sets, make sure that it is at least 80% of your max and increase by 5% or less until you reach your max on the last set. Repeat this process for the incline bench press. Will Smith was known for doing this intense chest workout once a week.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats 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
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As you can see in the above Will Smith Chest Workout, the bench press and incline bench press are doubled. You will do this part of the workout by first warming up with 3 sets of 10 on the bench. Each set must stay below 70% of your max, but make sure you increase the weight each set. Then you will follow up with the same exercise but only do 6 sets of 1. For the 1st of 6 sets, make sure that it is at least 80% of your max and increase by 5% or less until you reach your max on the last set. Repeat this process for the incline bench press. Will Smith was known for doing this intense chest workout once a week.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats 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
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As you can see in the above Will Smith Chest Workout, the bench press and incline bench press are doubled. You will do this part of the workout by first warming up with 3 sets of 10 on the bench. Each set must stay below 70% of your max, but make sure you increase the weight each set. Then you will follow up with the same exercise but only do 6 sets of 1. For the 1st of 6 sets, make sure that it is at least 80% of your max and increase by 5% or less until you reach your max on the last set. Repeat this process for the incline bench press. Will Smith was known for doing this intense chest workout once a week.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats 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
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
6 sets, 1 reps, 01:00 rest
6 -- --:--:-- 1 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As you can see in the above Will Smith Chest Workout, the bench press and incline bench press are doubled. You will do this part of the workout by first warming up with 3 sets of 10 on the bench. Each set must stay below 70% of your max, but make sure you increase the weight each set. Then you will follow up with the same exercise but only do 6 sets of 1. For the 1st of 6 sets, make sure that it is at least 80% of your max and increase by 5% or less until you reach your max on the last set. Repeat this process for the incline bench press. Will Smith was known for doing this intense chest workout once a week.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Shoulders / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Traps secondary Lower back secondary Neck secondary Glutes secondary Hip flexors secondary Chest primary Biceps primary Quads primary Abs primary Triceps primary Shoulders primary Middle back primary Hamstrings primary Lats primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
4 sets, 8 reps, 01:00 rest
4 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
5.00 <span>mi</span> , 00:40:00
-- 5.00 mi 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Will Smith is a huge fan of mixing things up within his workout routine. As you can see, throughout this week there are many changes in the sets/reps to allow for the muscles to gain ultimate mass, strength, and endurance. These changes in sets/reps will prevent your muscles from becoming accustomed to a certain weight/workout. Your muscles will then produce better results.

Make sure you properly warm up before going through the Will Smith Workout. Aim to complete the exercises in the shortest time possible while keeping flawless form. At the end of the workout, go for a good 5 mile jog to loosen the muscles and build your cardio. Finish up with a good stretch after the Will Smith Workout. After you complete the 30 day Will Smith workout routine, you will see amazing results just make sure you don't go around saying "I am Legend!"

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Extension Machine
  • Cable Machine
  • Weight Plates
Show All

719 people started this plan

1 Review

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    kishor
    over 3 years ago
    #

    good

Will Smith Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Leg Extension Machine
  • Cable Machine
  • Weight Plates
Show All

719 people started this plan