Ashton Kutcher Workout
You’ve probably noticed Ashton Kutcher has been working out a lot and now he is featured in a movie called “Killers” where he plays a James Bond type of character kicking lots of ass.
He has been training hard for this role and not much has been revealed about his workouts and exercise plan but as a health coach and trainer I am going to devise you a pretty intense workout which has a bit of a twist.
The objective of this workout is to shed the excess fat you may have gained over the winter months and really get you toned up and beach-ready for this summer.
Let’s jump right in…
Ashton Kutcher Workout Routine
Because this is a toning up and defining workout we are going to go quick and steady with the aim of hitting 12 repetitions and 3 sets.
The twist with this workout is that instead of the usual cardio routine with a treadmill we are going to include swimming laps. Hopefully you have a swimming pool nearby, if not let’s keep the twist and include a cardio routine that involves jumping rope, more details ahead…
Monday Workout: Chest and Triceps
Bench Press
Dips
Cable Crossovers
Seated Triceps Press
Incline Bench Press
Cable Rope Overhead Triceps Extension
Tuesday Workout: Cardio
10 laps Front Crawl
10 laps Breast Stroke
10 laps Back Crawl
10 laps Side Stroke
10 laps Back Stroke
We’ve got 50 laps here and the goal is to try and do them as continuous as possible, but obviously when you start with this routine you may find it a little challenging at first.
No swimming pool? Try a 30 minute session of jumping rope and doing as many variations as possible. Great idea to include double jumps and cross-overs with your arms to really get a wicked burn.
Wednesday Rest Day:
This is your rest day. Your goal here is to eat plenty of veggies/fruit and whey protein powder to help replenish your muscles. I’d recommend a lean whey protein powder which has less than 5grams of carbohydrates per serving such as: Casein Protein Powder or BB 100% Whey Protein Powder.
Thursday Workout: Back & Biceps
Barbell Curls
Lat Pulldowns
Cable Hammer Curls
Chin Ups
Dumbbell Curls
One Arm Dumbbell Rows
Friday Workout: Shoulders & Legs
Seated Military Press
Barbell Squats
Dumbbell Lateral Raise
Leg Press
Seated Bent-Over Rear Delt Raise
Seated Leg Curls
Saturday Workout: Cardio
Repeat Tuesday’s Cardio Workout
Sunday: Rest Day
Another rest day here, this is a great day to have your cheat day where you relax a little with your diet. Really enjoy what you eat and don’t go overboard or you’ll kill your results.
Supplements to Get Lean like Ashton Kutcher:
- Whey Protein for lean muscle development (BB 100% Whey Protein Powder)
- Thermogenic fat burner for definition (Signature Thermogenic)
- BCAA’s for immunity and muscle recovery (Signature BCAA Powder)
- Nitric Oxide for energy and performance igniter (Evloution BeetMode Nitric Oxide Powder)
Ashton Kutcher Workout: Conclusion
This is a pretty intense workout and if you’re starting out you should build up to this by beginning with fewer exercises and more rest days. Once you’ve got on route with the entire plan expect to see some pretty quick results within 4-6 weeks. Remember diet is a key component to getting lean so focus on lots of whey protein powder and you may want to check out the numerous healthy men’s recipes for breakfast/lunch/dinner in this article – Workout Plan for Men – Surprise Update.
Have any questions or feedback about the Ashton Kutcher workout routine? Please leave a comment below…
Disclaimer: This workout routine is in no way associated or endorsed by Ashton Kutcher. It is only a simulated routine that is developed to provide similar results.
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
excellent stuff sam, i’ve been tryin to incorporate swimming into my training and this is just perfect. i basically grew up in the pool but haven’t done it properly in years, cheers sam!
Hi Sam,
So for the cardio section of the workout, I have plantar fascitis, which prevents me from jump roping (I tried 🙁 )
and I’m an awful swimmer, and by awful, I mean I can only swim to not die. Are there any alternatives you’d suggest for the cardio portion of the regime?
Thanks a lot for your time!
Caleb
Hi Caleb, biking and elliptical trainer would be your next best bet.
thanks for this sam. i think i’ll start this in a few weeks. no access to a pool, so i’ll be doing the jump rope. 30 minutes seems brutal though, lol.
Hey Sam, how do you recommend taking the why protein? Do you suggest once in the morning and evening or just once a day…?
Hi David, definitely, I recommend whey protein to absolutely everyone, there is almost nothing better for anyone who is training and trying to eat right. Depending on your goals, once a day may be enough but if you’re trying to put on a lot of muscle you can increase it to 2-3 times a day.
Hey Sam just wandering what day could you do a core workout on if you were gonna folow this plan?
Great question Joe, throw them in on your cardio days!
Hello Sam: This workout looks very intense. Do you have recommendations for sets/reps for each exercise? I workout about 3x/week and am in pretty good shape, but it’s time to switch my routine. Thanks. Jim
Hi Jim, my recommendation which is in this article is to hit about 12 reps and 3 sets. You can start out with fewer of the exercises and build from there.
Hello Sam: Does this work out actually allow you to have a body similar to ashton kutcher? How did you get this info from, did you just made it up or done some research?
Hi Julien, this is a workout that is created based on my expertise in training for close to 18 years now. If I client came to me and wanted to get Ashton’s physique this is the workout which I would give them.
Hey Sam, great workout. On the swimming part though, are those laps in 25m or 50m?
This was intended for 25m laps, but if you can make it 50m then even better!
this routine really takes alot out of you but the results are clear and you dont only look good but feel good
Awesome, thanks for the feedback!
hey sam how long do you think it should take to see serious results im pretty fit but not cut, when should i start seeing noticeable changes
As you probably know it really depends on quite a few different factors like your age, diet, genetics, and training level but generally about 6 weeks is a good time to check on.
been snapping pictures every few days, 3 weeks in and def lost a solid amount of body fat, and 5 lbs
hello Sam . im 22 and i didnt start workout yet.can i start with this routine? and what are the weights should i start with?Thanks
Hi Cesar, definitely start slow and build up every week. For weights, when aiming for 10 reps your last rep should be almost impossible otherwise go heavier.
hi Sam how are you? i dont see an Abs workout day so im askin you can i use this routine in the cardio days by the way i took this routine from the channing tatum’s routine that you posted
tuesday and saturday:
5 minute warm-up on treadmill
20 minute interval training on treadmill
3×10 crunches on stability Ball
3x20seconds Plank
3×12 Ab roll-out with stability ball
3×12 Stability ball pull-in
hope you answer that i really need your answer.THANKS
Sounds great, I would just put the 20 minute interval training at the end so you can have max energy for the core exercises.
hi Sam. are all these worouts 12 repetitions 3 sets?hope you answer .thanx
If you are aiming for leaning out then 12 reps is great, if you are focusing on bulking up muscle then go for 8
Hi Sam, is it important to do the legs exercises if my legs aren’t lean?i read that if you do the legs exercises your body will pump more hormones and that will be useful for the other body muscles is that true?
Absolutely, your leg muscles are some of the largest muscles in our bodies so very important in hormone regulation and getting good results from working out.
Absolutely, your leg muscles are some of the largest muscles in our bodies so very important in hormone regulation and getting good results from working out.
how are you Sam,,i want to ask you can i do the channing tatum’s workout routine then after 6 weeks switch to ashton kutcher’s workout routine. and after those 6 weeks should i increase reps or decrease them?
thanks
Absolutely. Depends on your goals, if you want to gain muscle mass then you can keep the reps around 6-8, if you want to lose fat then increase reps to 12-14.
hi Sam how are you. i read this in a website (Concentration curls will add height to the peak of your biceps and hammer curls will add separation) what does this mean?
i dont want to have that short round peaky look bicep that looks like a ball i want a long bicep,what are the exercises to build a long bicep that extends from the deltoid to the elbow,?
THANKS
Hi Cesar, you have it right about the excerpt, concentration curls will help with the peaky look so hammer curls or bicep curls with barbell and wide grip will really help you achieve those specific look.
hi Sam how are you
when you said 3 sets 12 rep is for toning up and defining you mean you can’t build muscle with 12 reps?
In part that is true, 12-14 reps is mostly centered around toning up and not putting on mass size.
Hey sam, inbetween sets how long do you reccomend to rest for? Im wanting to lean out, not add muscle or bulk. I was thinking 45 secs?!
Thanks 🙂
30-45 seconds is good
Hi Sam,
I have an lean athletic body for 175cm height,my waist is 23 inch. Imaging how lean I am. so of course, I want to gain weight along with the body. I started working out. I have a couple of questions- can my reps be 12-14 or 6-8?
– should i consume protein mass?
-any general suggestions?
Thanks in advance. My sincere appreciation for your work here.
They should be 6-8 and yes you definitely should focus on lots of protein, fruit, veggies and grains/beans. Have 2-3 protein shakes a day and 4 other meals.
Hello Sam: I have 2 questions: Is the back training really enough? I mean just two exercises?
And is the order of the exercices in this way important? I preefer to do at first just for example the chest and then the triceps.
I like this workout very much 😀
You can definitely add more back exercises but you should be working them out on both your swimming day as well as your shoulder day which incorporates your back muscles.
Order is not so important, you can definitely do it in any format.