Scott Adkins: Age, Height, Weight, Diet Plan, and Workout Routine

Born on June 17, 1976, in Birmingham, England, Scott Edward Adkins developed an early passion for martial arts at the age of 10.

His journey began when he joined a local judo club with his father, sparked by a desire to defend himself after a childhood incident.

This ignited his love for Tae Kwon Do, and by the age of 16, he had delved into kickboxing, later becoming an instructor with the British Professional Karate Association.

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Scott Adkins’ Age, Height, and Weight

scott adkins biography
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Scott Adkins, at 47 years old, stands at a height of 5’10” and maintains a muscular physique weighing 80 kg (176 lbs).

His dedication to fitness is reflected in his impressive body measurements, boasting a chest size of 46 inches, a waist of 35 inches, and biceps measuring 17 inches.

Scott Adkins as an Actor:

Scott Adkins’s journey into the world of acting began in 2001 with his role in the Hong Kong martial arts movie, “Extreme Challenge.”

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His exposure to acclaimed martial arts stars like Sammo Hung and Jackie Chan propelled him into the industry.

scott adkins action movies
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Notable roles in BBC TV series and dramas, including “Mile High” and “Holby City,” marked his early acting career.

Hollywood Stardom:

The turning point in Scott Adkins’ acting career came in 2006 with “Undisputed II: Last Man Standing,” where he portrayed Russian MMA fighter Boyka, earning him mainstream recognition.

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Subsequent roles in blockbuster films like “The Bourne Ultimatum” and “X-Men Origins: Wolverine” showcased his versatility.

Adkins continued to shine in action-packed movies throughout the 2010s, including “Boyka: Undisputed,” “No Surrender,” and “Ip Man 4: The Finale.”

Scott Adkins Wife and Personal Life:

scott adkins wife
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Beyond the glitz of Hollywood, Scott Adkins finds balance in his personal life. Married to Lisa Adkins, the couple shares the joys of parenthood with their daughter, Carmel.

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This behind-the-scenes glimpse into his family life adds a touch of humanity to the action hero persona.

Scott Adkins’ Diet Plan and Nutrition Program: Unveiling the Secrets to His Ripped Physique

In the realm of action stars, Scott Adkins not only emulates the martial arts prowess of his hero, Bruce Lee but also aspires to capture the legendary physique that left an indelible mark in “Enter the Dragon.”

scott adkins fighting style
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Scott Adkins understands that achieving and maintaining a physique akin to Bruce Lee’s requires meticulous attention to nutrition, a philosophy he diligently incorporates into his daily routine.

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Strategic Carbohydrate Intake:

Scott Adkins adopts a strategic approach to carbohydrate consumption, minimizing intake in the afternoon to encourage his body to utilize stored body fat for energy.

His carb-heavy meals are strategically timed in the morning around workouts, emphasizing the importance of fueling his body efficiently during peak activity.

“Cutting Out Carbs” for Lean Results:

The action star swears by the effectiveness of cutting out carbs after lunch, opting for a diet primarily composed of vegetables and protein for the remainder of the day.

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Scott Adkins attests that this simple dietary adjustment facilitates weight loss, allowing him to maintain a lean physique.

scott adkins judo
via scott adkins instagram

Protein Power:

Scott Adkins prioritizes protein, aiming for 1 gram per pound of body weight daily. With a standard weight of 176 pounds, he consumes approximately 170-180 grams of protein.

His protein sources include fish, eggs, protein shakes, and chicken breast. Post-workout, he refuels with a protein shake containing 30 grams of fast-digesting carbs to replenish muscle glycogen levels.

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Smart Carb Choices:

When incorporating carbs into his diet, Scott Adkins opts for low glycemic index options such as sweet potatoes, fresh fruit, green leafy vegetables, rice, and whole-grain toast.

This conscious choice aligns with his commitment to clean eating and maintaining stable energy levels throughout the day.

Structured Eating Routine:

Scott Adkins follows a disciplined eating schedule, consuming 4-5 meals spaced approximately 3.5 hours apart.

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Each meal is carefully balanced, providing a consistent intake of protein, ranging from 35-44 grams per meal.

scott adkins age
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Scott Adkins’ Meal Plan:

Meal One:

  • Oatmeal
  • Walnuts
  • Whole Grain Toast
  • Fruit
  • Protein Shake

Meal Two:

  • Fish
  • Rice
  • Eggs
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Meal Three:

Meal Four:

  • Steak
  • Green Salad

Meal Five:

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Emphasis on Whole Foods:

Scott Adkins places a significant emphasis on consuming natural, whole foods, incorporating ample fruits and vegetables.

Hydration is a cornerstone of his routine, with a daily intake equivalent to 2 gallons of water.

Year-Round Clean Eating:

What sets Scott Adkins apart is his commitment to a clean eating lifestyle year-round. Unlike some actors who adopt strict diets only before filming, Scott Adkins maintains a junk-free, clean eating pattern consistently.

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This dedication allows him to stay in movie-ready shape at all times, showcasing not just a commitment to roles but to a lifelong health and fitness journey.

Scott Adkins Workout Routine and Training Principles

scott adkins workout
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Philosophy and Approach:

Scott Adkins, known for his impressive physique and martial arts prowess, attributes his success to old-school bodybuilding workouts.

A proponent of simple weight training, Scott Adkins emphasizes compound mass builders in his routine to build and maintain muscle mass.

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His training philosophy revolves around volume training, ensuring intensity in each session, with a dedication to five to six days of training per week.

Scott Adkins’ Training Split:

Scott Adkins adheres to a comprehensive training split over six days, incorporating weight training, cardio, plyometrics, martial arts training, and functional training into his regimen.

This diversified approach allows him to achieve a balance between muscle development, cardiovascular fitness, and martial arts skill refinement.

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Scott Adkins Weight Training Routine:

Monday (Legs, Back & Shoulders):

Squats5 x 10
Pull Ups5 x 10
Glute Kickbacks5 x 30/20/15/10/8
Dumbbell Shoulder Press4 x 10
Seated Leg Curls5 x 30/20/15/10/8
Cable Side Lateral Raises4 x 30/20/15/10
Seated Calf Raises5 x 30/20/15/10/8

Tuesday (Abdominals, Forearms):

Cable Crunches5 x 30/20/15/10/8
Hanging Leg Raises4 x 15
V-Ups4 x 15
Fat Grip Reverse Curls5 x 30/20/15/10/8
Wrist Curls4 x 15

Wednesday (Legs & Chest):

Decline Dumbbell Bench Press5 x 30/20/15/10/8
Flat Bench Flyes4 x 15
Dips4 x 10
Push Ups3 x Failure
Leg Extensions5 x 30/20/15/10/8
Glute Bridge4 x 15
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Thursday (Abdominals & Calves):

Cable Crunches5 x 30/20/15/10/8
Hanging Leg Raises4 x 15
V-Ups4 x 15
Standing Calf Raises4 x 15

Friday (Legs & Shoulders):

Squats4 x 25 Reps
Lunges4 x 15 Reps
Leg Extensions3 x 15 Reps
Front Seated Cable Press5 x 30/20/15/10/8
Cable Side Lateral Raise4 x 30/20/15/10
Reverse Cable Flye4 x 30/20/15/10

Saturday (Abdominals):

Cable Crunches5 x 30/20/15/10/8
Hanging Leg Raises4 x 15
V-Ups4 x 15
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Sunday: Rest Day

  • Rest and Recovery

Scott Adkins’ Cardio / MMA Workout (Tuesdays and Thursdays):

HIIT Cardio:

  • Kettlebell Swings: 45 seconds
  • Jumping Jacks: 15 seconds (Repeated for 20 minutes)


  • 1-minute sprint at 10 mph
  • 1-minute walk at 3 mph (Repeated for 12 minutes)
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Stationary Bike:

  • Sprint at more than 100 rpms at level 10 for 60 seconds
  • Slow down to level 3 for the next 60 seconds (Repeated until 12 minutes)

Steady State Cardio:

20 minutes of steady-state cardio to gradually bring the heart rate back to normal while increasing fat burn.

Scott Adkins Training Philosophy:

scott adkins training routine
via scott adkins instagram

Scott Adkins places a high emphasis on volume training, simple weight training, and consistency. He believes in training intensely, dedicating five to six days per week to his workout routine

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Balancing weight training with martial arts, plyometrics, and functional training, Scott Adkins ensures a holistic approach to his fitness, translating his dedication to the screen with real-world martial arts skills.

His commitment to clean eating and year-round training showcases his genuine passion for health and fitness, making him a true inspiration in the world of action stars.

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