When people think of iconic Hollywood physiques, names like Sylvester Stallone and Arnold Schwarzenegger often come to mind. More recently, actors like Chris Hemsworth and Henry Cavill have continued this tradition of impressive fitness.
However, before Arnold’s rise, there was a group of Hollywood stars known for their strong, lean, and compact builds. These men achieved their impressive physiques long before personal trainers and gyms became common on movie sets. A legendary bodyweight workout helped at least two of these actors maintain their sinewy muscle mass.
Woody Strode, a former American football player and star of the 1960 epic Spartacus, created this simple yet intense calisthenics routine. His college coach forbade players from lifting weights, fearing they would become too stiff. To stay in shape, Strode developed a routine based on bodyweight exercises. He credited this workout with helping him gain 20 pounds of solid, lean muscle. During his wrestling days, announcers often exaggerated his weight by 50 pounds because he looked so muscular.
Charles Bronson, one of the most iconic actors of the ’60s and ’70s, reportedly followed Strode’s workout as well. According to Plague of Strength, a website that documents old-school training methods, Bronson maintained his fitness on film sets by combining Strode’s routine with heavy bag workouts and rope climbs in alleyways. This helped explain his notably muscular forearms.
Woody Strode’s Brutal Bodyweight Routine
The workout is simple but intense. Strode swore by doing the following every day:
1,000 push-ups
1,000 air squats
1,000 sit-ups
This kind of high-volume bodyweight training can be very effective for building muscle. However, it involves a huge amount of work and should not be attempted suddenly by beginners.
If done in multiple short sessions throughout the day, building up to this volume can be very beneficial, especially when a gym is not available.
For those interested in trying Strode’s routine, it’s best to start slowly. Begin with 100 to 200 reps of each exercise per day, 4 to 6 days per week. Then, gradually add about 100 reps per week until reaching the full 3,000 reps daily.
Make sure to rest properly, eat enough protein, and watch for any signs of injury. Stop and rest if you feel any pain or discomfort.
How to Perform Each Exercise
Push-ups
Start in a strong plank position with your hands directly under your shoulders and elbows close to your body. Lower your chest slowly to the floor by bending your elbows. Keep your upper arms from flaring out. Push back up explosively until your arms are straight. Repeat.
Air Squats
Stand tall with your chest up. Push your hips back and bend your knees to lower your body until your hips drop below your knees. Then, drive back up quickly while keeping control. Maintain tight form throughout.
Sit-ups
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Tighten your abdominal muscles and lift your torso until you are sitting upright. Lower back down slowly and repeat.
