Get Ripped Like Sean Faris
If you haven’t heard of this guy you are going to hear of him a lot more real soon. Sean Faris was cover guy on Men’s Health and he is well known for being supper ripped in many TV and movie roles, one of his most famous movies being “Never Back Down” and appearance in the tv series “Supernatural” is keeping him busy as heck.
Sean’s six pack abs are based on a very strong fundamental knowledge of what it takes to win in the gym and this article is going to highlight his most valuable experience. If you think he’s genetically blessed you might have a wake-up call once you see his determination and devotion to be in the best shape of his life.
Sean Faris Workout Advice:
Let’s look at some of the advice Sean gives from his experience with personal trainers and preparing for a role in movie with his shirt off…
- Start with 2 sets instead of 3
- Focus on using free weights only at first
- Aim for hitting a certain number of reps of one exercise to help push you to the next level
- Don’t go for heavy but for form
- Have fun outside the gym
Remember Abs are made in the kitchen not in the gym! Make sure to have at least 3 or 4 of these every day…
1. Lean Meats – Whether it’s beef, chicken, lean pork or fish, animal protein is one of the best protein sources because they contain the complete amino acid profile that is often lacking in vegetables. The more you get, the better your results! If you think you need an extra boost then get some BCAA’s in your diet and your muscles will recover even quicker, try Signature BCAA Powder.
2. Eggs – Eggs are another amazing protein source. With about 7 grams of protein per egg you can’t really go wrong! Although eggs once had a bad rap, the latest research suggests that they’re really not so bad unless you have pre-existing health conditions such as high blood pressure or cholesterol. Having a couple in the morning will keep you full and satisfied to fuel you through your day.
3. Greek Yogurt – Another great snacking option, Greek yogurt is incredibly high in protein (much higher than regular yogurt), and the fat-free options make it that much better for your health and fitness goals!
4 Natural Whey Protein – To achieve your required daily protein intake, I always recommend supplementing with a high-quality whey protein like BB 100% Whey Protein Powder. Protein shakes, are not only super delicious with lots of ice, but also highly effective for helping you grow lean muscle mass. I suggest starting your day with a shake, and getting another within an hour before your workout to boost your muscle production.
5. Plant-Based Protein – If you’re going vegetarian or have issues with dairy, then the best of the best plant based protein is Garden of Life Organic Plant Based Protein which is an excellent option for packing on muscle. Especially designed for athletes and bodybuilders, this one will give your muscles the support they need!
Start with 2 sets instead of 3
I love his advice on starting small! Instead of doing 3 sets Sean has had success with starting at 2 sets of any exercise. I believe you too will find this makes quite a difference in the gym and not overwhelming your body with too much at once.
Focus on using free weights only at first
Free weight is a great way to start and even focus on as you become very advanced in your workouts. I use it with all my clients because free weights not only help balance the muscles in the left and right side of the body but also make you focus on tightening your core and amping up your time in the gym.
Aim for hitting a certain number of reps of one exercise
Great way to add variety and build up the strength of a weak muscle is by trying to hit a certain number of reps in one exercise no matter how many reps it takes.
Don’t go for heavy but for form
Time and time again we all see this in the gym…guys going too heavy and sacrificing form. The only thing is they are cheating themselves since proper form builds strength and muscle size quicker than cheating with heavier weights.
Have fun outside the gym
Doing the same routine time and time again gets boring after several weeks so adding variety every 4 weeks is essential and if you can add in different sports you are also going to keep things much more exciting. Challenge yourself with trying different sports and realize that everyone is a beginner at some time!
Ok, so taking all this advice into effect let’s start with a workout we can build on over time…
Sean Faris Workout Routine
Key here is to start out with 2 sets of 8-12 repetitions and keep adding either reps or weight each time. Therefore this is a basic workout that you must build on over time, but it’s most important that you improve your form and strength before advancing by only doing 3 exercises/day which involve the body’s most major muscle groups.
Day 1: Lower Body
2 sets 8-12 reps Barbell Squat ( refer to photo here )
2 sets 8-12 reps Barbell Deadlift ( refer to photo here )
2 sets 8-12 reps Barbell Lunge ( refer to photo here )
Day 3: Abs/Core
2 sets 8-12 reps Ab crunches on Stability ball ( refer to photo here )
2 sets 8-12 reps Woodchopper with medicine ball ( refer to photo here )
2 sets 8-12 reps Bosu Runners ( refer to photo here )
Day 5: Upper Body
2 sets 8-12 reps Dumbbell Arnold Presses ( refer to photo here )
2 sets 8-12 reps Dumbbell Chest Presses ( refer to photo here )
2 sets 8-12 reps Chin Ups ( refer to photo here )
Days 2/6: Cardio
This is when you can be creative with your cardio session. Try 30 minutes running, high intensity interval training, kickboxing, jumping rope, biking, hiking or any other exercise which really accelerates your heart rate!
Disclaimer: This workout routine is in no way associated or endorsed by Sean Faris. It is only a simulated routine that is developed to provide similar results.
Supplements to Increase Your Strength and Give You Killer Abs like Sean Faris
You may want to take this workout to the next level and if you have a limited time that you’re reaching your goal then some of these supplements have the best research and testimonials to back them up:
Energy Booster: (Try Signature Pre Workout Powder)
Fat Burner: (Try Signature Thermogenic)
Lean Protein Powder: (Try BB 100% Whey Protein Powder)
Stress & Fatigue Fighter: (Try Signature Micronized Glutamine Powder)
Sean Faris Workout Conclusion:
As you’ll see above this is a good foundation for a workout plan which you can quickly accelerate and build up on. As Sean Faris recommends just keep pushing yourself in each day and after 4 weeks make sure to change it up completely. You can reference the workouts and training section of this site for more advanced workouts or other exercises you can add to this routine to target your weakest muscles.
Have any feedback/questions about this workout? Please leave a comment below:
Hi, i am 18 and work on a farm so am pretty fit, i am 5.11 and about 161 lb and about 8% body fat. But although my legs are very muscly i find it really hard to gain muscle weight on my chest and shoulders. I am taking a protein shake after my workout, and work out 4 times a week for about 50 mins, in my own gym using free weights. But after about 6 months of working our in this way, i seem to have just toned up rather than put on a lot more muscle. I have progressed to be bench pressing 73 kg, and do a lot of upper body excersises, but as i say still have a relatively small chest, and narrow shoulders…do you have any suggestions on how i can get a bigger upper body.
Hi Luke, you may want to increase your protein intake a little more by having another shake pre-workout, 1-2 hours before. Also although you are not wanting to build too much muscle in your legs it really is important to also work out your legs as this stimulates your body to produce more growth hormone.
For size you should go about 6-8 reps where the last rep is almost impossible.
Let me know if that works!
Thanks Sam, il go and give it a go right now. But thanks for your help. I have been trying to do 10-12 reps on everything, and once i can do 13 i will add weight. But i will try 6-8, thanks. And a very interseting point on keeping the legs worked, i will try to incorporate some light weight squats and lunges to my work out. I took my workout from a technique employed by daniel craig, with picking two excersises e.g. bicep curl, and tricep extentions, and doing alternating sets of 10 of each with no rest untill i have done 3 sets of each, and then having a 2 minute rest and then doing the same with two new excersises….but obviously that was tailored for him not me, so is that tecnique good for someone looking to gain weight?
Thanks very much for the tips, il let you know how i get on in a few weeks.
Hi Luke, no problem. You can do supersets (i.e. 3 sets with no rest) but keep in mind that this will be more of a toning and definition style of workout. If you want to add mass, 6-8 reps should be so exhausting that you need at least 30 seconds before you do the next set.
Hey Sam, I’m Kenneth, I’m 16. Dude, I work out and all, but I am so not gaining any weight. I actually lose weight. I don’t wanna take those protein vitamins and stuff. I like to stick to plain balanced diet, but more on proteins. Can you give me a tip on gaining muscle mass? Should I eat before or after?
Hi Kenneth, you should eat before and after to add muscle mass. Once you are about 18 and have fully gone through your growth squirt you can also go heavier with your weights aiming for about 6-8 reps per exercise where the last rep is almost impossible. I wouldn’t advise against supplementing with protein though, whey protein is extremely beneficial with muscle growth.
Hey Sam, one more question. Does Sean Faris work his upper chest or lower chest more? Because I want a chest like his. So how do I get results like that?
Try adding dumbbell flyes and decline chest press for greater chest definition.
i am currently 18 taking part in training 8 times a week which includes football and rugby training, however i find it hard to lose weight even though i do training all the time and im on hydroxcut… do u have any ideas on what i sohuld do???
Start focusing more on your diet, 6 meals a day smaller portions with lean meats and veggies as the biggest component. Protein shakes are good too but you can adjust their quantity, but I like to have one or two a day.
Hey Sam, im 22, 6’2 and 180 lbs, i was at 150lbs about a year and a half ago, and have been going strong right from the start. Im starting to really look buff, but want another 10lb gain of muscle, not fat. Whats your suggestion on a good routine for someone thats already put on weight and muscle, and wants to take it one step further? should i keep taking supplements? or just focus on eating right. Any feedback would be appreciated! thanks!
ps: Sean Ferris in never back down was my inspiration to get fit. When the movie came out, i knew i had to get his same build. do you know his body fat percent, height and weight in this movie?
Awesome Tim, I don’t have that info on Sean but my guess would be that he is around the 8-10% body fat area. Definitely stick with high protein diet and supplements will definitely help, especially these top ones for men – https://weightlossandtraining.com/workout-supplements-for-men-top10. You may also want to check out the new Chris Evans workout as it is better suited for muscle gain – https://weightlossandtraining.com/chris-evans-workout
Hi Sam, I’m 25, 5’11 and weight 240lbs and I want to be around 175lbs of muscle. Do think this workout would work for me? I’m a beginner.
You can go for this routine and just start lighter and build your way up until you can do it all. Let me know how it goes!
I am 5’3 and 142…I want to cut down to about 135 and lean out and have some cut….but I am unable to get past the last 5-6 pounds….I am hitting the gym about 3 times a week and also racuetball about 2-3 times a week….Any tips or advice to get over the ‘hump’
Eat more often but less sized portions. Also may want to try the Top 10 Workout Supplements for Men
hi sam i am 20 5’10 and weight 141lbs what is my ideal weight and i am hiiting the gym from past 3 months i go to gym 5-6 days a week i have gained a bit of muscle i want more improvement i want defined muscles with broad shoulder’s i take serious mass and whey protein !!
Probably in the 160lbs range, so keep at it!
If you’re good you will email me and help hehe thankyou hope to see your respond ☺️
What do you need help with?!
Can you give me some advice on how to be like sean faris i am 19yrs old and my weight is 73
So 160pounds i think been hitting up gym for 3weeks now with the work out you gave here. But the problem is i dont know if i should use supplements and how to convert my body fat into muscle been doing the same routine since last last week.
3 weeks is not very much time, you should be increasing your intensity each workout and go for 6 weeks before thinking of switching to another program however, the supplements recommended would be a good place for you to start with as well if you want some help getting results as long as you’re having a pretty clean diet as well.
I’m sorry what advice other than this workout are you looking for?
I have been working out for since as long as I can remember. I have always been into fitness but somehow I never really went all the way. I am not too tall, a decent 5 ft. 8”, so keeping that in mind I never desired a very muscular body.
Being a vegetarian, I realized that I would be lacking in the amount of protein consumed per day, especially because most of my Indian diet consists of carbohydrates. While I have always believed that one does not require meat or supplements to build a strong body with lean muscles, I decided to give protein supplements a try to counter my what-I-am almost-certain protein deficiency. I have been consuming that since two months now, and I got to doing some research on protein supplements and workouts and that’s what lead me here.
Do you suggest others to consume protein supplements?
Absolutely, protein supplementation is a great way to get all the amino acids your body needs to recover from training especially when you go more intense. The best part is that it also is low in calories so you can continue to get your carbs from natural foods and fruits which is what I always prefer.