Paul Rudd’s ‘Ant-Man’ Workout Routine

Making a superhero movie called Ant-Man would almost seem like an act of hubris. Then again, it’s from Marvel Studios, which can’t seem to miss with any idea these days. Operating with the same kind of can’t-miss success rate is the team at CrossFit BMF, Duffy Gaver’s Santa Monica training facility that helped transform many of Marvel’s superheroes, including Chris Hemsworth and Scarlett Johansson. 

Brendan Johnston of CrossFit BMF, with support from New York–based trainer Richard Louis, devised a training plan for the 46-year-old actor with the seemingly modest goals of getting Rudd functionally fit and symmetrically aesthetic. 

Johnston said Rudd gained noticeable size on his chest, arms, and legs while his waist shrunk and body fat dropped. 

“He was much more athletic,” Johnston says. “Stronger, faster, and agile. He didn’t want to just look like a superhero. He had to move, run, jump, and fight like one, as well.” 

The film, which hits theaters on July 17, seems to have a more comedic tone than other superhero films, but that didn’t transfer to the weight room, where Rudd was all business.

“His work ethic is relentless,” Johnston says. “He sets his mind to something and doesn’t stop till the job is done. From strict diet, to supplementation, to working out at 5 a.m. He never complained. He only worked.”

Paul Rudd’s Workout

The following is a sample of Paul Rudd’s Ant-Man workout, provided by CrossFit BMF in Santa Monica, CA. The two circuits below constitute a single chest and back workout. For workout videos and inspiration, like the CrossFit BMF page on Facebook.

Directions for circuit 1 and 2

Do six rounds of the following exercises, resting only one minute at the end of the circuit. Pick the heaviest weight you can manage on each exercise.