From Sons of Anarchy biker to Camelot's ruler. Follow Charlie Hunnam's complete transformation protocol to forge your own legendary king's physique.

WHO IS CHARLIE HUNNAM?

Charlie Hunnam is an English actor who's gone from a lanky teenager to one of Hollywood's most ripped leading men. Born on April 10, 1980, in Newcastle upon Tyne, England, Hunnam is now 45 years old and stands at an impressive height that helps his muscular frame look even more imposing on screen. Raised primarily by his single mother, a ballet dancer and business owner, Charlie's path to becoming a physically dominant action star wasn't always clear.

Most people first noticed Hunnam when he burst onto screens as Jax Teller in the hit TV series "Sons of Anarchy" (2008-2014). His portrayal of the conflicted motorcycle club leader earned him serious recognition and two Critics' Choice Television Award nominations. To prepare for this breakthrough role, Charlie didn't just learn his lines, he completely immersed himself in biker culture, spending time with real motorcycle clubs to build both the attitude and the physical presence needed.

What many fans don't realise is that Hunnam started his career at just 17 after being spotted in a shoe shop, leading to his first TV appearance on "Byker Grove". His early career included roles in "Queer as Folk", "Young Americans" and several films where his lean physique was perfect for the characters he played. However, as his career progressed through films like "Cold Mountain" (2003) and "Green Street" (2005), Charlie began transforming his body to match more physically demanding roles.

The real turning point in Hunnam's physical transformation came with blockbusters like "Pacific Rim" (2013), where he needed to look believable as a mech pilot fighting massive monsters. His workout routine became increasingly intense as he prepared for "The Lost City of Z" (2016), where he played explorer Percy Fawcett. But it was his preparation for "King Arthur: Legend of the Sword" (2017) that pushed his body to new levels of muscle definition and low body fat percentage.

With a net worth estimated in the millions from his successful acting career, Charlie has invested heavily in his physical development. His transformation from a slim British actor to a muscular action star shows his dedication to his craft. In films like "The Gentlemen" (2019) and the TV series "Shantaram" (2022), Hunnam's lean, ripped physique has become part of his trademark masculine presence, helping him stand out in competitive casting calls.

Charlie's weight has fluctuated throughout his career as he's adapted his body for different roles, but his commitment to maintaining a muscular, aesthetic physique with broad shoulders and defined abs has remained consistent in his later career. His transformation journey proves that with the right workout split, nutrition plan, and consistency, dramatic physical changes are possible. A key reason why his King Arthur workout has attracted so much interest from men looking to build their own warrior physique.

HOW BIG IS CHARLIE HUNNAM?

When you're talking about Charlie Hunnam's physical presence, the numbers paint a clear picture. At 6 feet 1 inch (185 cm), he stands taller than the average bloke, giving him that commanding masculine presence on screen. His weight has moved between 170-190 lbs (77-86 kg) depending on what his roles needed, which is pretty impressive for his height.

During his early career, Hunnam was on the leaner side, weighing around 165-170 lbs with body fat likely in the 10-13% range. Not skinny, but certainly not the muscle-packed actor we came to know later. His weight has always been healthy for his height, ranging from his lightest to his heaviest.

The Sons of Anarchy era is when Charlie started to pack on more muscle, pushing up to 180-190 lbs. This is when his aesthetic body really started to take shape, with his body fat percentage staying in that sweet spot between 10-15% enough to maintain muscle definition while still looking realistic for his character.

For King Arthur, Hunnam transformed into a proper warrior, maintaining his heavier weight of 185-190 lbs but slicing off fat to reach an estimated 8-12% body fat. This is when he achieved that peak attraction look - broad shoulders, defined abs, and the kind of lean, muscular build that turns heads. His nutrition plan and workout routine must have been absolutely locked in to achieve this level of leanness while maintaining his muscle mass.

In recent years, Charlie has settled into a sustainable 180-190 lbs with body fat in the 10-14% range. This represents an incredibly balanced physique that most men would consider a golden ratio of muscle to fat. At this size, he maintains that masculine V-taper while not looking overly bulky or unnaturally ripped.

What's worth noting is that Hunnam's BMI numbers (between 22.5-25.1) don't tell the full story because they can't distinguish between muscle and fat. When you look at Charlie Hunnam's physique, especially during the King Arthur era, you're seeing the result of proper strength training and nutrition not just weight management. His transformation from his early career to becoming a proper muscular presence on screen shows how anyone can build an aesthetic body with the right approach to training and diet.

KEY CHARACTERISTICS OF CHARLIE HUNNAM'S PHYSIQUE

Charlie Hunnam transformed from a lean actor to a muscle-packed warrior for his role in King Arthur. At 37 years old and standing 6'1" (185 cm), Hunnam packed on serious muscle while keeping his body fat percentage incredibly low. His aesthetic body became the talk of Hollywood, showing off a perfect V-taper that many men try to achieve through years of training.

What makes Hunnam's physique so impressive isn't just his muscle mass, it's the proportion. His broad shoulders and defined arms create that masculine presence that turns heads. Before King Arthur, Hunnam already had a solid foundation from his Sons of Anarchy days, but he took his training to new levels, pushing his weight up while maintaining that lean, ripped look that's perfect for on-screen presence.

The most noticeable aspects of Charlie Hunnam's transformation were his 3D delts and chiseled abs. He didn't just focus on getting big, he built a balanced physique with particular attention to his shoulders, chest, and core. His nutrition plan clearly supported both muscle growth and fat loss, creating that beach-ripped look where veins popping became part of his on-screen warrior aesthetic.

Charlie Hunnam's workout routine emphasised compound movements rather than isolation exercises. This approach helped him pack on size while developing functional strength needed for fight scenes. His training created that rare combination of looking powerful yet agile which is essential for portraying a legendary king who could swing a massive sword while maintaining athletic movement.

What's particularly impressive about Hunnam's transformation is how he managed his weight. Starting from a naturally leaner frame, he implemented a strategic calorie surplus to build muscle tissue without adding unnecessary fat. This approach to nutrition, combined with progressive overload in his training, allowed him to transform his body composition in a relatively short time frame.

For men looking to achieve a similar look, understanding Hunnam's focus on consistency matters more than his net worth or fame. His physique wasn't built through quick fixes but through locked-in habits that maximised muscle growth. His dedication to both workout intensity and nutrition created a physique that helped separate him from other Hollywood actors and delivered the powerful presence needed for such an iconic role.

THE CHARLIE HUNNAM WORKOUT ROUTINE

This is our take on his workout routine that we would recommend if you wanted to build a body like Charlie Hunnam's. Let's talk about the key exercises, workout split and core training principles that will help you be successful with this.

Charlie Hunnam's transformation for King Arthur wasn't just luck, it was built on smart training principles that you can follow too. Our workout plan hits each muscle group twice weekly, directly or indirectly, which research shows is optimal for muscle growth. This 4-day split gives you enough recovery time between sessions, so you'll always be fresh and ready to improve on your previous workout numbers.

The workout is structured around compound lifts that target multiple muscle groups, backed by strategic isolation exercises. We've included heavy movements like barbell bench press, squats and deadlifts to build overall strength and size, while isolation exercises like cable flyes and lateral raises help create that 3D look with rounded delts that Charlie Hunnam shows off in his shirtless scenes.

When it comes to technique, consistency is key. Keep your eccentric (lowering) phase controlled but not super slow, make your concentric (lifting) phase explosive, and use a full range of motion for maximum muscle stimulation. Each rep should look as similar as possible to maintain proper form and reduce injury risk.

For rep ranges, we've focused primarily on the 5-12 rep range, which works brilliantly for building both strength and size. While any rep range between 5-30 can build muscle equally, the 5-12 range is easier to track progressive overload with. It's also easier to gauge how close to failure you're training in this range, which is critical for muscle growth.

Before your heavy sets, proper warming up is essential. For your first compound exercise of each muscle group, do 2-3 progressively heavier warm-up sets: 60% of working weight for 6-8 reps, 75% for 4-6 reps, and 90% for 1-2 reps. Don't rest between warm-up sets, but take a full 2-5 minute rest before your first working set. For isolation exercises, one light set of 5-8 reps at about 50% of your working weight is enough.

Rest periods are just as important as the work itself. Take 2-5 minutes between compound lifts like the barbell bench press or squats, allowing your heart rate to return to normal. For isolation exercises like cable curls or lateral raises, 1-2 minutes is typically enough. The goal is to ensure your cardiovascular system isn't limiting your performance.

Training close to failure is where the magic happens. The effective reps model explains that only the last 5 reps before failure actually produce significant muscle growth. This is why you can build muscle in any rep range, it's those difficult reps that count. In our Charlie Hunnam-inspired routine, we use reverse pyramid training for many exercises, allowing you to hit those effective reps while still lifting heavy weights.

Progressive overload is the backbone of this routine. When you can complete all reps at the top of the prescribed range with good form, increase the weight by the smallest increment possible next workout. There are four ways to achieve progressive overload: add reps, add weight, improve technique, or enhance mind-muscle connection. Focus primarily on adding reps and weight weekly, while continuously working on technique and mind-muscle connection.

Mechanical tension is the primary driver of muscle growth, which is why we've selected exercises that maximise tension where muscles are strongest in their mid-lengthened position. Exercises like incline bench press, weighted dips, and Romanian deadlifts are excellent at creating this tension, giving you that aesthetic, masculine V-taper that Charlie Hunnam displays.

The split also ensures balanced development. Monday focuses on horizontal pushing and pulling movements for chest, back and arms. Wednesday targets lower body with a heavy session. Friday hits vertical pushing and pulling for shoulders and back. Saturday rounds things out with lighter leg work, core training, and often-neglected neck work for that complete aesthetic look.

At 36, standing at 185cm tall and weighing around 85kg for his role in King Arthur, Charlie Hunnam built an impressive, lean body with visible muscle definition. This routine is designed to help you achieve similar results, focusing on the right balance of strength, size and definition regardless of your starting point.

THE CHARLIE HUNNAM WORKOUT SCHEDULE

WORKOUT A (MONDAY - UPPER BODY - HORIZONTAL PUSH PULL)

• Incline Machine Press: 4-6, 6-8, 8-10 (Reverse Pyramid Training)
• Flat Barbell Bench Press: 6-8, 8-10 (Reverse Pyramid Training)
• Machine Chest Supported Row: 2 x 8-10 (Straight Sets)
• Bayesian Cable Curl: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Single Arm Overhead DB Extensions: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Chest Supported DB Lateral Raise: 10-12 + 3-4, 3-4, 3-4 (Myoreps)
• DB Skiers: 10-12 + 3-4, 3-4, 3-4 (Myoreps)

WORKOUT B (WEDNESDAY - HEAVY LOWER BODY)

• Pendulum Squats: 2 x 8-10 (Straight Sets)
• Smith Machine Good Mornings: 2 x 8-10 (Straight Sets)
• Reverse Nordic Curls: 3 x 8-12 (Straight Sets)
• Lying Leg Curls: 3 x 8-12 (Straight Sets)
• Calf Press Machine: 3 x 12-15 (Straight Sets)
• Cable Side Shrug: 3 x 10-12 (Straight Sets)

WORKOUT C (FRIDAY - UPPER BODY - VERTICAL PUSH PULL)

• Smith Machine Shoulder Press: 6-8, 8-10, 10-12 (Reverse Pyramid Training)
• Underhand-grip Pendlay Rows: 2 x 8-10 (Straight Sets)
• Single Arm Lat Pulldown: 6-8, 8-10 (Reverse Pyramid Training)
• Dual Rope Extensions: 3 x 8-12 (Straight Sets)
• DB Single Arm Preacher Hammer Curl: 3 x 8-12 (Straight Sets)
• Seated Cable Y Raise: 6-8, 8-10, 10-12 (Reverse Pyramid Training)

WORKOUT D (SATURDAY - LIGHTER LEGS, CORE & NECK)

• Crunch Machine: 3 x 10-15 (Straight Sets)
• Roman Chair Leg Raises: 3 x 8-12 (Straight Sets)
• Leg Extensions: 3 x 8-12 (Straight Sets)
• Nordic Curls: 3 x 4-6 (Straight Sets)
• Neck Curls: 3 x 15-20 (Normal Pyramid Training)
• Reverse Neck Curls: 3 x 15-20 (Normal Pyramid Training)

NEXT: Ryan Reynolds "Deadpool 2" Workout: Build a Movie Star Body

THE CHARLIE HUNNAM Workout Notes

Here is the workout notes for our take on the man's workout routine. Charlie Hunnam transformed his body from lanky to properly jacked for his King Arthur role. At 185cm tall (around 6'1"), he needed a workout routine that would pack serious muscle onto his frame while keeping him lean and defined.

Charlie's workout is built around four key training days with different training techniques to maximise muscle growth. The variety in his training is what makes this routine so effective for building that beach-ripped, masculine physique that turned so many heads.

On key exercises like incline machine press and Smith machine shoulder press, Charlie uses reverse pyramid training. After warming up, he starts with his heaviest set first while he's fresh. He hits the lowest rep range (6-8 reps) with maximum weight, rests 2-4 minutes, then drops the weight by 10-15% and increases the reps to 8-10. For a third set, he drops the weight again and aims for 10-12 reps.

This approach allows Charlie to lift heavy weights when completely fresh, which is when your body can generate the most mechanical tension. It's brilliant for strength progression and progressive overload, the key drivers of muscle growth. Working across different rep ranges also makes training less boring and more enjoyable, which helped Charlie stay consistent during his transformation.

The psychological benefit shouldn't be overlooked. Each set feels easier after doing the heaviest set first, which helps maintain focus and intensity throughout the workout.

For exercises like pendulum squats and chest supported rows, Charlie uses straight sets. This means lifting the same amount of weight for the same number of reps across all sets.

Straight sets are simple but incredibly effective for building muscle and strength over time. They allow you to really master the weight you're using and develop perfect form. You can focus completely on creating maximum tension in the target muscle rather than thinking about changing weights between sets.

On his leg day, Charlie uses straight sets extensively to build that solid lower body foundation that creates an aesthetic, balanced physique. This approach allows him to focus on proper technique while still pushing close to failure on each set.

Charlie uses normal pyramid training for targeted exercises like neck curls, where he gradually increases the weight across sets. This method challenges the muscles with increasing intensity as the sets progress.

He aims for the higher end of the rep range (15-20) for the first sets while the weight is light. By the third set, the weight is heavy enough that he's barely hitting the lower end of the rep range. This pre-fatigues the muscles so he doesn't have to lift as heavy to reach muscle failure, which is particularly useful for smaller muscle groups.

For shoulder work and other isolation exercises, Charlie uses myoreps an advanced technique perfect for exercises that don't feel great with heavy weights.

He performs a challenging activation set of 10-12 reps, where the last 3-4 reps really challenge him. Then, after just 10-15 seconds of rest, he performs 3-4 more reps. He repeats this sequence of short rest periods followed by mini-sets 3-4 times.

This technique ensures maximum muscle fibre recruitment throughout the entire workout. The short rest periods prevent the muscle from fully recovering, keeping tension high and stimulating serious muscle growth. It's particularly effective for shoulder isolation work, which helped Charlie build those broad, capped delts that create an impressive V-taper.

Myoreps also let Charlie accumulate a large amount of volume in a short period, perfect for a busy filming schedule. He could stimulate serious muscle growth without spending hours in the gym.

Charlie's routine follows a 4-day upper/lower split:

MONDAY: Upper Body - Horizontal Push Pull (focusing on chest, back and arms) WEDNESDAY: Heavy Lower Body (focusing on legs and core stability) FRIDAY: Upper Body - Vertical Push Pull (focusing on shoulders, lats and arms) SATURDAY: Lighter Legs, Core & Neck (focusing on definition and smaller muscle groups)

This split gives each muscle group plenty of recovery time while still training everything twice per week, the sweet spot for natural muscle growth. The separation of horizontal and vertical movements on upper body days ensures complete development of his chest, back and shoulders.

By incorporating these varied training techniques across a well-structured weekly schedule, Charlie was able to build serious muscle mass while keeping his body fat percentage low enough to maintain definition. The result was the lean, muscular physique that commanded attention in King Arthur and showcased what's possible with the right training approach.

For anyone looking to build an aesthetic body like Charlie Hunnam's, this workout routine provides the perfect blueprint balanced, progressive, and designed for maximum muscle stimulation with optimal recovery.

THE CHARLIE HUNNAM DIET PLAN

Charlie Hunnam's workout routine is as straightforward as his approach to nutrition. When preparing for physically demanding roles like King Arthur, the 45-year-old actor follows a no-nonsense training plan focused on building functional strength and an aesthetic physique that commands presence onscreen.

His workout routine centers around high-volume training with minimal rest periods. This approach maximizes muscle growth through mechanical tension while keeping his heart rate elevated for fat burning. Hunnam typically trains 5-6 days per week, focusing on compound movements that build strength and size efficiently.

The foundation of Hunnam's transformation from his naturally leaner frame to a more muscular physique came through progressive overload gradually increasing weights as his strength improved. Unlike many Hollywood transformations that rely on unsustainable approaches, Charlie built his King Arthur body through consistent effort over time.

For his King Arthur role, Hunnam packed on serious muscle through a balanced split that hit each muscle group multiple times weekly. His routine typically includes:

Monday and Thursday: Chest and Back

• Heavy bench press (4 sets of 6-8 reps)
• Weighted pull-ups (4 sets of 8-10 reps)
• Incline dumbbell press (3 sets of 10-12 reps)
• Bent-over rows (3 sets of 10-12 reps)
• Cable flyes and face pulls for finishing volume

Tuesday and Friday: Legs

• Squats (4 sets of 8-10 reps)
• Romanian deadlifts (4 sets of 10-12 reps)
• Walking lunges (3 sets of 12-15 steps each leg)
• Leg extensions and hamstring curls for isolation work

Wednesday and Saturday: Shoulders and Arms

• Military press (4 sets of 8-10 reps)
• Lateral raises (4 sets of 12-15 reps)
• Barbell curls (3 sets of 10-12 reps)
• Skull crushers (3 sets of 10-12 reps)
• Upright rows and dips for additional volume

What makes Hunnam's approach effective is his focus on compound lifts that stimulate multiple muscle groups simultaneously. These exercises create more mechanical tension and stimulate more muscle protein synthesis than isolation movements alone.

The 1.85m (6'1") actor supplements his weight training with conditioning work. He incorporates 15-20 minutes of high-intensity cardio at the end of his workouts several times per week, which helps maintain his lean, defined physique without sacrificing the muscle mass he's worked hard to build.

One standout feature of Charlie's training is his commitment to consistency. Rather than pushing to failure constantly, he maintains a sustainable approach, usually leaving 1-2 reps in the tank during working sets. This allows him to train with higher frequency without burnout.

Hunnam's diet perfectly complements his training regimen. He focuses on protein intake of roughly 0.8g per pound of bodyweight just enough to maximize muscle growth without obsessing over massive protein amounts. His meals are built around lean protein sources like chicken breast, eggs, and steak, paired with complex carbs from brown rice and sweet potatoes that fuel his intense training sessions.

When cutting for roles that require extreme definition, Charlie maintains a moderate calorie deficit of around 10% below maintenance, which preserves muscle while slicing off fat at a sustainable rate. This approach keeps his testosterone levels optimal, avoiding the crash that can come with more aggressive deficits.

The results speak for themselves Hunnam transformed from a naturally leaner build to a muscular 84kg (185lb) frame with impressive definition for King Arthur. His workout routine proves that building a muscular, aesthetic body doesn't require fancy techniques or extreme approaches just progressive overload, consistency, and patience.

For anyone looking to build a similar physique, the lesson from Charlie Hunnam's workout routine is clear: focus on compound movements, train with appropriate intensity, fuel your body properly, and trust the process. The transformation won't happen overnight, but with time, you'll develop both strength and the lean, defined physique that turns heads.