Discover how Will Smith transformed into a superhero for Hancock and a womanising con artist in Focus. Dive into his workout and diet secrets that sculpted his legendary Hollywood physique.

WILL SMITH'S ICONIC ROLES

Will Smith stands as one of Hollywood's most iconic figures, known not only for his charismatic performances but also for his remarkable physique that has graced a diverse range of roles. With a filmography that reads like a hall of fame in the entertainment industry, Smith has portrayed characters that showcase his versatility as an actor.

Will Smith's cinematic journey is a mesmerizing tapestry of diverse characters and unforgettable performances. From his early days as the quick-witted and street-smart teenager in "The Fresh Prince of Bel-Air" to his portrayal of the relentless and determined Chris Gardner in "The Pursuit of Happyness," Smith has consistently captivated audiences with his charisma and acting prowess. He's donned the black suit as Agent J in the "Men in Black" series, added depth to the character of Deadshot in "Suicide Squad," and brought the legendary tennis coach Richard Williams to life in "King Richard." With a career marked by both critical acclaim and box office success, Will Smith has solidified his place as one of Hollywood's greatest actors.

One of his most celebrated roles was as John Hancock in the film "Hancock." This unique take on the superhero genre demanded more than just acting prowess; it required Smith to possess a physically imposing figure. Will Smith stepped up to the challenge, transforming himself into a superhero with a chiselled, muscular body. Hancock's character, an unconventional and often reluctant hero, needed to look the part, and Smith delivered. His dedication to achieving a ripped physique contributed significantly to the movie's success and his status as a Hollywood icon. It was the first Smith film I watched as a kid and made me fall in love with him as an actor.

In "Focus," Smith's role as Nicky Spurgeon, a suave and seasoned con artist, demanded a different kind of physicality. While not a superhero, Nicky had to exude charm and confidence while executing elaborate cons. Smith's lean and toned physique perfectly complemented his character's smooth-talking persona. Paired opposite the talented Margot Robbie, their on-screen chemistry was undeniable, making "Focus" a memorable addition to Smith's filmography. As a fan of Margot Robbie (like any male teenager), this became a repeat watch for a feel-good film of 2 of my favourite actors.

Beyond his film career, Will Smith has had his share of public moments, including the unforgettable incident at the Oscars when he slapped Chris Rock. Smith's candid nature has also led to discussions about his personal life, including his relationship with his wife, Jada Pinkett Smith. These moments, both on and off-screen, have made him a captivating figure in the entertainment world.

In this post, I'll delve into the workout and diet routines that Will Smith followed to attain his awe-inspiring physique for roles like Hancock and Focus, providing insights into how he achieved and maintained his Hollywood-ready body and how he stays jacked at 55!

HOW BIG IS WILL SMITH?

Will Smith stands tall at 6 feet 2 inches and usually maintains a weight of around 180 pounds. However, these numbers can vary depending on the specific role he's preparing for.

When it comes to body fat percentage, Will Smith has shown incredible versatility in his various roles. In the film "Emancipation," he appeared impressively shredded, likely with a body fat percentage of 8-10 percent.

Will Smith is renowned for his remarkable body transformations. He's a true master of the craft, having adapted his physique to suit different roles throughout his career. From his superhero look in "Hancock" to his ripped appearance as Deadshot in "Suicide Squad," Smith consistently showcases his dedication to his roles by sculpting his body.

While Smith has taken on a range of physical forms for different characters, I'd argue that his physique is most iconic when he's at around 10-12% body fat. This level of leanness, seen in films like "Focus," "Hancock," and "Suicide Squad," allows him to have a powerful jacked physique with visible abs still able to shine through.

It's worth noting that staying in shape becomes more challenging as we age. Metabolism slows down, and testosterone levels decrease, making it harder to build muscle and easier to gain fat. Will Smith's commitment to maintaining his fitness and muscular physique, even at the age of 53, serves as an inspiring example of how consistent exercise and a balanced diet can help defy the effects of ageing.

No matter your age, focusing on building muscle and burning fat can help you achieve a fit and healthy physique, just like Will Smith's. It's never too late to start your fitness journey and work towards becoming your own kind of superhero!

KEY CHARACTERISTICS OF WILL SMITH'S PHYSIQUE

Will Smith's physique is the epitome of Hollywood's tall, lean, and muscular ideal. Standing tall at 6 feet 2 inches, Smith carries a weight of around 180 pounds, combining height with a well-defined muscular structure. His commanding presence is enhanced by broad, rounded shoulders that seamlessly complement his chiselled arms. With a strikingly low body fat percentage, Smith proudly exhibits a set of well-sculpted abs. Yet, what truly sets apart his physique is the distinct and prominently separated square pectoral muscles.

Unlocking a chest reminiscent of Will Smith's demands a specific focus on fortifying the upper chest muscles. This approach lies at the heart of the Will Smith-inspired workout routine, where exercises are meticulously designed to enhance upper chest development.

It's vital to grasp that the objective isn't merely to accumulate bulky muscle mass. Instead, the key to achieving an attractive physique lies in crafting a naturally lean frame with well-proportioned muscles. This coveted aesthetic represents Hollywood's ultimate standard, particularly for actors preparing for dynamic action movie roles.

Whether your goal is exuding confidence in a tailored suit, akin to Keanu Reeves in "John Wick" or Christian Bale in "American Psycho", or confidently revealing sculpted abs like Brad Pitt in "Fight Club" or Daniel Craig in "James Bond", the aspiration is a physique that's simultaneously jacked and aesthetically pleasing.

The Will Smith "Hollywood" workout regimen prominently targets the development of your shoulders, chest, and back while also devoting attention to sculpting athletic legs through specialized lower body exercises. The primary goal here is to achieve a body fat percentage ranging from 8 to 12 percent while concurrently enhancing overall strength.

To reach the coveted body fat percentage of around 10 percent, a well-devised, intuitive nutritional plan is paramount. Simplifying the process is essential to comfortably lean down to single-digit body fat while relishing life. This approach dismisses overly restrictive diets in favour of a modest calorie deficit, maintaining a protein intake of approximately 0.82g per pound of body weight, and savouring delightful, fulfilling meals that seamlessly integrate with daily life.

The path to attaining a visually appealing, youthful physique hinges on accomplishing three fundamental aspects:

1. Achieving a low body fat percentage.

2. Cultivating a naturally pleasing amount of muscle.

3. Maintaining targeted muscle development in specific areas with precise proportions.

Having empowered numerous individuals across various age groups to realize this body transformation, it's evident that achieving it doesn't necessitate daily gruelling workouts or rigid dietary constraints.

The forthcoming Will Smith workout, which I'm about to unveil, is thoughtfully structured to guide you toward crafting that coveted Hollywood physique. This Will Smith-inspired workout routine offers a glimpse into the strategies found within my comprehensive programs.

Over the next eight weeks, as you diligently adhere to this workout program, you'll personally witness the profound impact these strategies can have on both your physique and your overall well-being.

THE WILL SMITH WORKOUT ROUTINE

At Eternobody, I've successfully guided thousands of men towards achieving a physique reminiscent of Will Smith's warrior-like figure, drawing upon the principles we've imparted in our various Programs.

This Will Smith-inspired workout regimen revolves around a three-day-a-week heavy weightlifting program that emphasizes strength development in key lifts and the sculpting of dense, hard muscles in pivotal areas of the body. These workouts are thoughtfully designed to be relatively short, urging you to consistently push yourself to maintain high-intensity levels.

Each workout session commences with one or two robust compound lifts, setting the stage for subsequent exercises that target specific muscle groups. Over the span of eight weeks, you'll engage in workouts on three non-consecutive days per week, with a primary focus on enhancing chest and shoulder development. This strategic emphasis on these areas will truly make your physique stand out, whether you're shirtless or dressed to impress.

WARMUP

Before diving into the heavy compound lifts, it's essential to prep your body with two warm-up sets. Begin with 5 reps using 60 percent of your working weight. Following this, proceed with another 5 reps at 80 percent of your working weight. Allow for a brief rest period, and you'll be primed and ready to commence your workout.

REVERSE PYRAMID TRAINING

The key to strengthening your core lifts lies in training with maximum weight. However, as your muscles tire, lifting heavy becomes more challenging. Enter reverse pyramid training. This technique advocates starting your workout with the heaviest set when your energy levels are at their peak. By doing so, you can lift the most substantial weight, progressively increasing your strength week by week. In subsequent sets, reduce the weight by 10 percent while upping the reps to stimulate myofibrillar hypertrophy. For optimal results with this style of training, ensure you allocate two to three minutes of rest between sets.

NORMAL PYRAMID TRAINING

Normal pyramid training provides a means to augment volume in your arm exercises without subjecting yourself to injury or excessive fatigue. Instead of consistently going heavy, you'll initiate your sets with a lighter weight, gradually building up the load over successive sets. Start with a weight that permits comfortable execution of 10 reps. Rest for approximately a minute or a minute and a half, then increment the weight in each subsequent set. Continue until you're unable to complete 8 reps. By the end of the fourth set, your arms should be thoroughly worked.

REST-PAUSE TRAINING

Rest-pause training is ingeniously designed to push your muscles to their limits while employing lighter weights. Select a weight that enables you to execute 15-20 reps with ease. After your initial set, limit your rest period to just 10 seconds before embarking on another set. Since your muscles won't have sufficient time to recover, you'll likely manage only 4-6 reps. Perform two more mini-sets, each with a mere 10 seconds of rest in between. By the conclusion of your rest-pause training, you'll undoubtedly feel the burn. This method is the secret sauce for building robust, broad shoulders.

THE WILL SMITH WORKOUT SCHEDULE

WORKOUT A (MONDAY)

• Incline Dumbbell Bench: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
• Bench Press: 4 sets x 8-10 reps (normal pyramid training)
• Incline Cable Curls: 4 sets x 8-10 reps (normal pyramid training)
• Hammer Curls: 3 sets x 8-10 reps (normal pyramid training)
• Cable Rear Delts: 1 set x 15-20 reps + 3 mini-sets x 4-6 reps (rest-pause training)

WORKOUT B (WEDNESDAY)

• Bulgarian Split Squats: 3 sets x 6-8 reps (reverse pyramid training)
• Romanian Deadlifts: 3 sets x 6-8 reps (reverse pyramid training)
• Leg Extensions: 3 sets x 10-12 reps (reverse pyramid training)
• Hanging Weighted Knee Raises: 3 sets x 8-15 reps (straight sets)

WORKOUT C (FRIDAY)

• Arnold Presses: 3 sets x 6-8, 8-10, 8-10 reps (reverse pyramid training)⠀⠀
• Sternum Pullups: 3 sets x 6-8, 8-10, 8-10 reps (reverse pyramid training)⠀
• Seated Cable Rows: 2 sets x 8-12 reps (reverse pyramid training)
• Overhead Cable Triceps Extensions: 4 sets x 8-10 reps (normal pyramid training)⠀⠀
• Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)

NEXT: The Drake "For All the Dogs" Workout: The Adonis of Toronto

THE WILL SMITH DIET PLAN

Will Smith's journey to sculpting his enviable physique often begins with his trusted personal trainer, Aaron Ferguson. Unlike many of today's internet-famous fitness trainers, Ferguson doesn't subscribe to fad diets or quick fixes. Instead, he adheres to time-tested, proven principles that consistently deliver results.

Ferguson's expertise shines when discussing Smith's transformation diet for his role in Suicide Squad. The actor later employed similar dietary principles in his YouTube Original series, "Best Shape of My Life," to shed the dadbod and reveal a lean, toned physique.

As a Hollywood A-lister, Smith has access to the best professionals in the industry to aid in his transformation. His team includes a nutritionist to craft his diet plan, a chef to prepare his meals, and a personal trainer to guide his workouts.

In his quest to shed pounds, the Men in Black star follows a calorie deficit of 500 calories per day. While some might initially raise an eyebrow at the goal of losing 20 pounds in 20 weeks, Smith's approach is both pragmatic and effective.

Scientific research suggests that a deficit of 3,500 calories equates to losing one pound of body weight. Following this calculation, Ferguson set Smith on a path to shed one pound per week by implementing a daily calorie deficit of 500 calories (500 multiplied by 7 equals 3,500).

Although it's possible to expedite weight loss by adopting a more substantial calorie deficit, this approach comes with a drawback. It increases the risk of rebound weight gain as soon as you deviate from the strict diet. In contrast, adhering to a 500-calorie-a-day deficit is more sustainable and less likely to leave you feeling fatigued throughout the day.

From a practical standpoint, I recommend a 400-calorie deficit, taken at a manageable pace. Alternatively, a 200-calorie deficit might be more suitable if you experience hunger, fatigue, or have limited fat to lose. A 500-600 calorie deficit, as employed by Will Smith's trainer, is an excellent choice for individuals with higher body fat levels, as it corresponds with higher leptin levels. Leptin, a hormone that regulates appetite and metabolism, permits more substantial calorie deficits.

Here's a glimpse of a typical diet plan that Will Smith has followed in the past to achieve rapid results:

Breakfast: Eggs, oatmeal

Snack: Protein shake

Lunch: Chicken breast with broccoli

Dinner: Beef and sweet potato

Will Smith is a proponent of protein shakes, using them to meet his daily protein requirements. While this structured diet yields results, it may not be feasible for everyone. Instead, I recommend a more flexible approach tailored to your lifestyle. Focus on hitting your daily protein and calorie targets while aiming for 80% of your food to come from whole, nutritious sources. Reserve the remaining 20% for treats like a bar of chocolate at night to maintain satisfaction and adherence to your dietary goals. This balanced approach ensures sustainable progress on your fitness journey.

I'm also a big advocate of intermittent fasting so you can forget about food altogether in the morning to be able to focus on work tasks and then enjoy Roman-style banquets in the evening. Fat loss becomes fun and effortless!

Best of luck achieving Will Smith's physique. (Even though you don’t need it!)