In The Rhythm Section, Jude Law plays retired-yet-still-deadly British Secret Service agent Ian Boyd, who mentors Blake Lively’s Stephanie Patrick on her journey to becoming a vigilante assassin. For the role, Law had to look convincing as former military muscle, which meant bulking up in all the right places, which he did with long-time trainer Johnny Silmon.
“Jude always puts a good shift in,” says Silmon. In addition to their five sessions a week, Law does an additional two or three on his own. “For the project it wasn’t about hitting a number, it was about making him feel comfortable as an enforcer.”
The program that Silmon designed for Law included eight weeks of bulking and 12 weeks of more quick-moving, functional exercises utilizing kettlebells or hammers. This is a sample day from the bulking phase, where they integrated Olympic lifts and heavy cable work. During this process they were able to put 5 to 7 pounds of muscle on Law, further defining his shoulders and core.
The Triset Workout That Transformed Jude Law Into a Secret Service Agent
Warmup: Start the workout with 3 minutes of jump rope and a 10-minute dynamic warmup.
Directions: Perform each exercise indicated in Triset 1 consecutively, taking 15 seconds rest in between. When you get to the third exercise, rest for 60-90 seconds, then repeat from the top for a total of 3 or 4 rounds before moving on to Triset 2. Repeat until all trisets are complete.
Workout Finisher and Cooldown: End the session with 3 minutes of heavy bag striking, 3 minutes of focus pad work, and 3 minutes of jump rope. Cool down with a light jog and 10 minutes of stretching.
For more of the actor’s nutrition, fitness, and recovery philosophies, check out The Diet and Training Secrets Behind Jude Law’s ‘The Rhythm Section’ Transformation.
The Rhythm Section is now available on digital, Blu-Ray, and DVD.
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