BUILDING BOYKA: THE UNDISPUTED WORKOUT

I guess many of us have watched the movie 'Undisputed 2 & 3'. If you have, then you'll probably be familiar with the character of Yuri Boyka  played Scott Adkins. Adkins holds multiple black belts in taekwondo and kickboxing. If you haven't watched the movie, click here to go to my last post which contains the final fight between Boyka and the Brazilian fighter (Lateef Crowder) .

 As you can see below, not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.

 

Scott Adkins

 As you can imagine, Yuri Boyka had to possess strength, speed, acrobatic ability, and immense cardiovascular and muscular endurance. Therefore the training regime required to create Boyka had to reflect those attributes. I was able to compile some of the training techniques which enabled him to pack on the muscle for the movie. 

As you can see from the video, some of the training techniques are quite advanced as Scott is an experienced and trained fighter, so I would advise that you take your time and work with the more basic techniques before taking on the more advanced ones. I have outlined a programme which will help you pack on muscle like Scott, while building crazy endurance and agility.

• Run on the Treadmill for 20 mins or Skip for 20 mins at medium to high intensity
• 50 Push ups
• Flat bench press – 3 x 6 reps
•  Rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
• Dumbbell military press – 2 x 6 reps
• Chin ups – 2 x 10 reps
• Tricep extension (with rope or dumbbell) – 3 x 5 reps
• Dumbbell curl (with dumbbell or barbell) – 3 x 5 reps
• Front squat – 3 x 5 reps
• Deadlift – 3 x 6 reps
• Leg press – 2 x 12 reps
• Seated calf raise – 2 x 12 reps
• Standing calf raise – 2 x 12 reps