Luke Evans Shows Off Lean Physique at 46 – Use His 9-Move Workout for Full-Body Conditioning
Welsh actor Luke Evans is set to lead the Broadway revival of The Rocky Horror Show – and if his latest Instagram post is anything to go by, he’s putting in the work.
Sharing a post-workout physique update, Evans, 46, showed the level of conditioning needed to take on the role of Dr Frank-N-Furter. Alongside the Reel, he joked: ‘Cardio??? Nah. Broadway show? Yeah!’
Evans has long been known for his gruelling training sessions, so the physical demands of musical theatre are nothing new. Before his film career, he performed in West End productions of Rent, Miss Saigon and Piaf.
His trainer previously shared the military-style training Evans underwent for Echo 3 with Men’s Health. Working with celebrity coach Shaun Stafford, his programme focused on big compound lifts and athletic performance – keeping him in peak condition for whatever filming demanded.
Luke Evans’ Workout
C2. Bench Dip x 10-12 reps
D1. Cable Fly x 10-12 reps and 3 sets
D2. Cable Press x 10-12 reps and 3 sets
E1. Skullcrusher x 10-12 reps and 3 sets
E2. Push-Up x As many reps as possible and 3 sets
F. Ski Erg x 20 secs max effort / 40 secs rest and 8-10 sets
How to Do the Moves
Barbell Bench Press
Set the bench flat. Begin by lying on your back with your nose under the bar and a slight arch in your back. Reach towards the bar with a wide grip and unrack the barbell so that it’s directly over your chest. Slowly lower the bar to touch the lower portion of your pecs. Push the bar away from you so that it returns to the starting position.
Overhead Press
Begin standing with the barbell in the front-rack position. Keep your core engaged and drive the bar into the overhead position. Squeeze the traps at the top of the movement. On the downward portion, keep the weight under control and bring it down slowly ready to repeat.
Incline Dumbbell Press
Begin with the bench set at a 30 to 45-degree incline. Have your feet planted on the floor, core engaged and arms locked out with the dumbbells directly above the upper chest. Slowly lower the elbows into an arrow shape just below your shoulders so that you get a big stretch across the chest. Keep the dumbbells an equal distance the entire rep and don’t let them move further apart. Pause for a second before pushing the weights explosively away from you, back to your starting position as you exhale, ready to repeat.
Bench Dip
Start sat on a bench or box. With the weight in your hands either side of your hips, shift your weight forward off the bench as you walk your feet forward. The further your feet are away from the box, the harder the exercise is. Bend your elbows directly behind you as you lower your body towards the floor, keep your back close to the bench. Push your torso back to the beginning position, ready to repeat.
Cable Fly
Men’s Health
Begin standing and reach to the handles either side of you with a slight bend in the arms. Keep a proud chest and set the shoulders down your back. Bring the attachments to meet in front of your chest and squeeze the pecs. Reverse the movement back to your starting position. Feel a big stretch across your chest between each rep.
Cable Press
Begin standing with the bar attachment in front of you, with hands shoulder-distance apart. Resist the weight as you bend the arms so the bar meets the midline of your pecs, push the bar away from you, ready to repeat.
Skullcrusher
Begin lying on a bench with a pronated grip (overhand grip) and the bar directly above your chest. Keep the elbows in place and bend the arms so that the bar almost meets your forehead. Push the bar away from you back to the original position.
Push-Up
Begin in the high-plank position with your hands a little wider than your shoulders. Focus on keeping your shoulders away from your ears with your core engaged and your entire body locked. Lower your chest towards the ground with your elbows below your shoulders, creating an arrow shape with your body. Explosively push the floor away from you until you fully extend your arms. Repeat.
Ski Erg
Begin facing the ski erg with a wide stance and your arms extended, gripping the handles. Hinge at the hips and send your bum behind your heels with a slight bend in the knee. Explosively pull the handles down in front of you, with your core locked. Bring the arms in a small-arc shape up to the starting position to repeat.
Related Story
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
