Luke Macfarlane’s Workout Routine for “Bros”
Luke Macfarlane, known for his role in “Bros,” underwent an intensive workout regimen to achieve his impressive physique. This article details his weekly workout routine, focusing on specific muscle groups each day to build strength, muscle mass, and overall fitness.
Weekly Schedule
Monday: Chest & Triceps
• Warm-up: 10-minute jog
• Exercises:
• Bench Press: 4 sets of 8-12 reps
• Incline Dumbbell Press: 4 sets of 8-12 reps
• Chest Flyes: 3 sets of 12 reps
• Tricep Dips: 3 sets of 12 reps
• Tricep Pushdowns: 3 sets of 15 reps
• Cool Down: Stretching
Tuesday: Back & Biceps
• Warm-up: 5-minute rowing
• Exercises:
• Deadlifts: 4 sets of 6-10 reps
• Pull-ups: 4 sets of 8-12 reps
• Bent Over Rows: 4 sets of 8-12 reps
• Bicep Curls: 4 sets of 12 reps
• Hammer Curls: 3 sets of 15 reps
• Cool Down: Stretching
Wednesday: Legs
• Warm-up: 10-minute bike ride
• Exercises:
• Squats: 4 sets of 8-12 reps
• Leg Press: 4 sets of 12 reps
• Lunges: 3 sets of 15 reps per leg
• Leg Curls: 3 sets of 15 reps
• Calf Raises: 4 sets of 20 reps
• Cool Down: Stretching
Thursday: Shoulders
• Warm-up: 10-minute elliptical
• Exercises:
• Overhead Press: 4 sets of 8-12 reps
• Lateral Raises: 4 sets of 12 reps
• Front Raises: 3 sets of 15 reps
• Rear Delt Flyes: 3 sets of 15 reps
• Shrugs: 4 sets of 20 reps
• Cool Down: Stretching
Friday: Full Body Circuit
• Warm-up: 5-minute jump rope
• Circuit Exercises (3 rounds):
• Push-ups: 20 reps
• Pull-ups: 15 reps
• Squat Jumps: 20 reps
• Plank: 1 minute
• Mountain Climbers: 30 seconds
• Cool Down: Stretching
Saturday: Active Rest
• Light cardio (30-minute jog or swim) or a yoga session to promote recovery and flexibility.
Sunday: Rest
• Complete rest to allow the body to recover and rebuild muscle tissue.
Luke Macfarlane’s workout routine is a balanced mix of strength training, cardio, and flexibility exercises. This regimen not only helped him achieve a lean, muscular physique but also ensured he was fit and healthy for his role in “Bros.” Adhering to a disciplined workout schedule, along with proper nutrition and rest, is key to achieving similar fitness goals.
