Standing tall at an incredible 6’8” and weighing a massive 320 pounds, Martyn Ford is an absolute beast. His well-chiseled body, when combined with his incredible stature, puts him in a league of his own.
Martyn Ford’s workout routine has a great role in keeping him a muscular beast. As a person with multiple interests, he trains his muscles for overall development in terms of both strength and agility.
Now, this multi talented actor-cum-bodybuilder is a familiar presence in Hollywood and several martial arts leagues around the world. His more than 3 million strong Instagram follower base is itself proof of his popularity around the globe.
However, things were never easy for this British actor. In his early youth, Martyn was a promising cricket player. It looked like Martyn Ford’s future was in professional cricket, until a severe injury shattered his hopes. His cricket career looked over after the injury, but Martyn wasn’t willing to give up on his sports dreams.
Therefore, instead of giving up, he went searching for something that suited him even better. That’s how he fell in love with bodybuilding. Since then, Martyn has been breaking headlines in the fitness world through his incredible physique.
And needless to say, Martyn Ford is an inspiration to everyone with fitness goals, especially for those who had setbacks in their life.
This article is an exploration of Martyn Ford’s workout routine that helps him maintain his fantastic physique.
Martyn Ford’s Workout Principles
Martyn Ford does gym training usually five days a week. Each day he trains a particular muscle group.
Besides hitting the gym regularly, Martyn Ford actively participates in several other sports, including martial arts and swimming. According to Martyn Ford, diversifying the exercise routine is crucial for the overall well being of both body and mind.
When Martyn starts training, he completely dedicates himself to it, and nothing from outside can disturb him.
Martyn Ford’s strategy is quite simple – lift heavy weights for bigger muscles, but never overdo anything. Additionally, he goes for drop sets and negative reps to complete his training.
Martyn Ford has the habit of modifying his workout program after every 12 weeks. It doesn’t mean he changes it altogether. Instead, it’s about strategy and periodization. And the overall workout routine outline remains the same.
Martyn Ford’s Workout Schedule
Martyn Ford believes in the importance of giving individual care to different muscle groups while working out. Also, his workout sessions are usually short, as his professional work schedule is strict.
Due to these reasons, Martyn trains one muscle group each day, starting from the chest on Mondays to arms on Fridays. On the weekends, he either takes rest or engages in some other sports.
- Monday – Chest
- Tuesday – Back
- Thursday – Shoulder
- Friday – Arms
- Saturday – Rest Day/ Other Sport
- Sunday – Rest Day/ Other Sport
Martyn Ford’s Workout Routine
Martyn Ford isn’t necessarily into professional bodybuilding. Rather, he focuses more on tuning his body fit enough for his movies and MMA competitions. Therefore, his bro split workout plan is aimed at maintaining him in shape, and not in bulking.
However, as a man of more than 300 pounds, he has to go for higher weights to make an impact on his massive body.
Here is Martyn Ford’s workout plan that helps him do just what is sufficient to maintain his muscular physique:
Martyn Ford Workout Plan | |
Exercises | Sets x Reps |
Day 1 – Chest | |
Seated machine chest press | 4 sets x 8-10 reps |
Flat machine chest press | 4 sets x 8-10 reps |
Bent over Cable Flys | 4 sets x 10-15 reps |
Pec Deck Fly | 4 sets x 10-15 reps |
Inclined machine chest press | 4 sets x 8-10 reps |
Day 2 – Back | |
Wide grip lat pulldowns | 4 sets x 8-12 reps |
Single arm machine row | 4 sets x 10-15 reps |
Cross grip lat pulldown | 4 sets x 8-12 reps |
Barbell deadlift | 4 sets x 8-12 reps |
Seated close grip cable row | 4 sets x 8-12 reps |
Day 3 – Shoulder | |
Seated machine press | 4 sets x 8-12 reps |
Machine lateral raise | 4 sets x 10-15 reps |
Inclined reverse dumbbell fly | 4 sets x 10-15 reps |
Alternate front dumbbell raise | 4 sets x 10-15 reps |
Standing machine shoulder shrug | 4 sets x 8-12 reps |
Day 4 – Leg | |
Safety bar squats | 5 sets x 8-12 reps |
Leg press | 5 sets x 8-12 reps |
Lying hamstrings curls | 4 sets x 10-15 reps |
Seated leg extension | 4 sets x 10-15 reps |
Calf raises (on leg press machine) | 4/5 sets x 8-10 reps |
Day 5 – Arms | |
Triceps rope pushdown | 4 sets x 10-15 reps |
Standing dumbbell curls | 3 sets x 10-15 reps |
Alternating dumbbell curls | 3 sets x 8-10 reps |
Triceps straight bar pushdown | 4 sets x 10-15 reps |
Standing cable curl | 4 sets x 10-15 reps |
Day 6 – Rest Day | |
Day 7 – Rest Day | |
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- Besides these weight training exercises, Martyn Ford regularly engages in intense cardio sessions. That includes both steady state cardio and HIIT sessions.
- As a professional MMA fighter, he does regular martial arts training, especially boxing. He has also made a presence in WWE heavyweight wrestling.
- Sometimes, when Martyn Ford is in the mood to go for higher weights, the weight bar becomes insufficient for him.
- Although not a professional bodybuilder, Martyn Ford has tried working out like one. According to him, it was really hard, due to the need for a strict training program, diet, and time to be spent.
- To aid in muscle maintaining, Martyn also follows a nutritious, calorie-rich diet.
- The best thing that can inspire Martyn in his training sessions is negative motivation. “The thought of what you never want to become, can give you the strength to go for big”, says him.
Final Words
Martyn Ford’s workout routine is unique, yet simple. His goal is to maintain those muscles, and to stay fit overall, in terms of both strength and agility. Such a workout plan is in fact, perfect for someone who is into more than bodybuilding.
So, if your dream is an overall physique that is suitable for a diverse mix of sports, you can surely try Martyn’s training routine.
For Martyn Ford, things are pretty simple- if you put effort, you will definitely get your results, and that’s the beauty of bodybuilding. Most importantly, always stay motivated, and believe in yourself.
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