Martyn Ford Workout Routine

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 Workout

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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’s Workout

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 Routine

Martyn Ford Workout Plan


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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