Will Smith Workout and Bodybuilding Routine for Ali and I Am Legend

In this article you will discover some of the Will Smith Workout and Bodybuilding routines "Secret’s" that he used for his role of "Mohamed Ali" and how it differed from his role in "I Am Legend" where he played the role of… Dr. Robert Neville, a military virologist.

To get ready for both films he used boxing and celebrity personal trainer… Darrell Foster. Foster, is a real boxing coach having trained the likes of "Sugar Ray Leonard" for 18 years.
Will Smith Workout

In addition, he also trained Will Smith’s wife — Jada Pinkett Smith — for her role in "The Matrix Reloaded" in 2003 . So he is no stranger to the Smith family. (Foster also played a small role in "I Am Legend" as Mike, the military escort.)

The Will Smith Workout and Bodybuilding Routine

The Will Smith workout for Ali was designed to beef up the skinny actor.

For that role Smith went from 185 pounds to a rock hard 220 pounds of muscle. To get ready for this film he started training 12 months before filming began.


His workout program consisted of the following:

  • Run 5 Miles a Day Six Days per Week (Will, likes to listen to audio books during his runs)
  • Run First Thing in the Morning
  • Do Your Weight Training around 5 PM
  • Perform Weightlifting or Resistance Training Five Days per Week
  • Train Two Body Parts per Workout

Darrell Foster likes to use a pyramid training routine and he used it for the Will Smith workout.

If you are not familiar with a pyramid routine it works like this…

Let’s say you were to workout your chest muscles with a flat bench press… here is what a pyramid scheme would look like:

Set 1 – 135 lbs. x 12 reps
Set 2 – 150 lbs. x 10 reps
Set 3 – 165 lbs. x 8 reps
Set 4 – 180 lbs. x 6 reps
Set 5 – 195 lbs. x 4 reps
Set 6 – 210 lbs. x 2 reps

The way you determine how much weight to use is based on your one repetition maximum weight (or one rep Max.)

A pyramid routine typically is great for beginners however, it can help everyone. It is actually a safer workout routine then many others because it allows you to warm-up before tackling heavier weights.

With this type of program you will need a training buddy or somebody to spot you since you are pushing for heavier and heavier resistance.

Will Smith Workout and Bodybuilding Schedule

  • Monday: Chest and Triceps
  • Tuesday: Back and Biceps
  • Wednesday: Shoulders
  • Thursday: Abs and Core
  • Friday: Legs

Will Smith’s Bodybuilding Diet

Smith does have a tendency towards sweets and Darrell Foster allows him to enjoy himself by providing a way for him to eat them and still stay in shape.

When Smith is doing his maintenance routine he will typically run 3 miles a day… six days per week. However, on the days that he wants to enjoy a piece of pie he will run 5 miles and Smith is willing to pay the price for his slice of pie.

Will Smith follows a high protein low carbohydrate diet.

To get that hypertonic look… Foster would have him eat asparagus (this vegetable extracts water from the body) and drink dandelion tea (dandelion tea is a natural diuretic.)

These little tricks brought Will Smith down to 6% body fat and in better shape than he has been before.

So at the end of the day you can say that Will Smith workout and bodybuilding routine for Ali and I am legend was very effective.

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