Will Smith’s I Am Legend Workout Routine

Here’s a look at Will Smith’s workout routine from I Am Legend. He used a mix of weight training, bodyweight exercises, and plyometrics to get in shape for the movie.


When Will Smith starred in the film I Am Legend, viewers were inspired by his chiseled and muscular body. To achieve his physique, Smith sought the help of former Navy Seals trainer Mark Twight who developed a dynamic workout routine combining cardiovascular and strength training exercises. Performing this routine five days per week with at least one rest day between workouts provided Smith with the necessary conditioning he needed for this intense role.

The I Am Legend workout routine is designed to be performed using a wide range of traditional gym machines and free weights designed to test strength, endurance, toning as well as build muscle for an overall balanced body look. This program also concentrates on accessory work needed to obtain desired physical movements for fight scenes in addition to everyday athletic activities required for Will’s character Robert Neville.

Overview of I Am Legend

Will Smith’s I Am Legend Workout routine consists of two hours of weight training per day, seven days a week. This routine was used during the filming of the movie and while it is intense, it will produce incredible results when followed correctly. This workout is suitable for all levels of fitness, but beginners should begin with light weights and low repetitions.

At its core, this routine focuses on building strength and muscle endurance through compound exercises such as squats, deadlifts, bench presses, rows and pull ups. Athletes wanting to make significant progress with the I Am Legend workout must commit to consistent training and follow a good diet plan. In addition to those components, there are several special features that make up Will Smith’s workout:

1) Grasp & Release Exercises – During each exercise set there are special grip exercises performed with a towel or other resistant material. These help to build endurance in both the arms and hands as well as greatly reduce injury over time.

2) Isometric hold – There is an emphasis on holding each repetition for two or three seconds before releasing back into starting position in order increase muscular tension and endurance during the session.

3) Proprioceptive Training – After each set a variety of proprioceptive activities are performed to further increase athletic performance while reducing injury risk over time. These exercises include foam rolling/mobility work, balance drills, medicine ball throws etc..

In summary, Will Smith’s I Am Legend workout routine is intended for athletes wanting to take their gains to the next level as well as build strength safely over time by incorporating Isometrics holds throughout each session.

Will Smith’s Workout Routine

Will Smith is an actor and producer who is best known for his roles in films like “I Am Legend”, “Men in Black” and “Bad Boys”. He has earned a reputation for being a fitness enthusiast, and his workout routine for the film “I Am Legend” has become incredibly popular. In this article, we will take a close look at what Will Smith’s I Am Legend workout routine looks like.


Cardio workouts played a large role in Will Smith’s I Am Legend workout routine. Although the term “cardio” can encompass any exercise that elevates your heart rate, Smith primarily utilized running, cycling and stair-climbing to get into shape. Running is one of the best forms of cardio and was used by Smith to develop his endurance and stamina. He ran outside on cement paths and would utilize stairs to really get his heart rate going. Cycling was another excellent form of cardio that allowed him to tone the muscle surrounding his legs while burning off calories quickly. Utilizing sprint intervals while cycling helped to increase his speed and agility. Finally, stair-climbing provided an even greater challenge as it sculpts overall muscle as well as enhancing muscular strength and balance.

Smith would also combine strength training with his cardio exercises for even better results in terms of conditioning, flexibility and speed. Cardio is an indispensable part of any successful workout program — with some hard work and dedication you can achieve a physique similar to Will Smith in I Am Legend!

Resistance Training

Resistance training is an important part of the I Am Legend workout routine designed for Will Smith. This type of endurance and strength training involves using one’s own bodyweight or additional weights – like dumbbells, cables and machines – to bring muscles to fatigue. It is believed that this type of exercise helps keep tendons and ligaments strong, reduce the risk of injury when engaging in other exercises and activities, increases muscle tone, optimizes metabolism, supports joint health and improves posture and body alignment.

The I Am Legend routine consisted mainly of resistance training in free weight exercises such as the conventional barbell squats; overhead press; chest press; pull-ups; bent-over rows; seated, standing and alternating bicep curls; triceps extensions; crunches; V-Ups (change crunches); planks  and various hip opening techniques like clamshells. There were also more unstable types of resistance training incorporated into the routine as well, such as jump squats on Swiss balls, resisted shoulder presses whilst balancing on balance discs and cable crossovers with a twist. Variations on these variations were carried out through circuit sets based on time rather than reps – making sure that each exercise was performed with maximum intensity while under load/tension throughout each set.

Core Work

Core work is an integral part of Will Smith’s workout regimen, and the actor focused heavily on this area to prepare for his role in I Am Legend. His core exercises included yoga, planking, and other bodyweight workouts to build a solid foundation of abdominal strength. He also regularly performed hanging knee raises, medicine ball slams, and cable crunches to develop a solid midsection.

In addition to core-based exercises, Smith also worked on his overall conditioning and power with plyometric drills such as mountain climbers and burpees. Other exercises that he incorporated into his routine included running drills like sprints, jumping rope, box jumps, plyometric push-ups, TRX suspension training moves such as rows and lateral hops, kettlebell swings and snatches, jump squats and lunges. All of these moves helped him develop the quickness and agility necessary to survive a zombie apocalypse!


Plyometrics are a form of exercise that combines interval training and dynamic resistance. By combining high intensity exercise and stretching, plyometrics provides a cardio workout as well as strength building benefits. Plyometric exercises involve quick, explosive movements that challenge the muscles’ ability to complete a movement in a short amount of time. Plyometric exercises typically involve jumping exercises, such as jumping jacks, lateral jumps or box jumps which help increase muscle power and speed by training the neuromuscular system to efficiently move through multiple planes with dynamic movements.

Will Smith’s I Am Legend workout routine is intense and incorporates plyometrics into his strength training workouts. When performing plyometric exercises from this routine, it’s important to keep in mind proper form and safety since these moves require extreme power and speed for maximal benefit. Smith’s trainer recommends 15 to 20 reps for each exercise with 1-2 minutes of rest in between sets. Examples of such intensity include jump rope warm-ups (20 seconds high knees alternating with10 seconds rest), burpees (5 sets of 10 reps) or jump squats (5 sets of 10 reps). With consistency and dedication Smith was able to create his physical transformation seen in the film I Am Legend, emphasizing both cardiovascular development along with strength building activities which always feature some type of plyometric exercise.


In order to transform into the lead role of sci-fi thriller I Am Legend, Will Smith had to train intensely and nourish his body with the right diet. Eating the right mix of proteins, healthy fats, and carbs was essential for him to reach the physique needed for the role. To optimize his diet for performance and body composition, he worked with nutritionists to ensure optimal nutrition.

Meal Plan

In order to maximize the benefit of his workout routine, actor Will Smith incorporated a solid diet plan. His diet was meant to be clean and lean, focusing on lean sources of protein and complex carbohydrates. He removed processed foods from his diet and eliminated fast food dining.

In order to maintain balance in his diet and reduce time in the kitchen, Smith focused on portion control when selecting meals for each day. His daily meal plan looked like this:

Breakfast: Protein smoothie with whey protein; one cup oats; fresh fruit
Lunch: Whole wheat wrap with grilled chicken or fish, lettuce, tomatoes, and other vegetables; ½ cup brown rice; one cup steamed vegetables
Snacks: Protein bar or shake; dry roasted nuts
Dinner: Grilled chicken over small salad with balsamic vinaigrette dressing; three ounces sweet potato wedges
Evening Snack: Protein shake with two tablespoons peanut butter or almond butter
Throughout the day he also drank plenty of water to help keep his body hydrated and flush out toxins. Healthy snacks such as apples, bananas, carrots, celery sticks were also suggested for in-between meal snacks.


Completing an intense workout routine like I Am Legend requires a balance of physical activity, the right nutrition and supplementation for optimal recovery and progress. Restoration & recovery is a crucial element of any successful health and fitness program, as it helps the body to repair muscle tissue that’s been damaged from challenging exercises. Supplements additionally provide a wide range of vitamins and minerals that are essential for muscle growth, support overall health and wellness, and boost energy levels.

One of the most important supplements for Will Smith’s workout regimen is protein powder. When consumed after weight training, protein powder helps to replenish essential amino acids needed for muscular recovery. Protein powder can be enjoyed in shakes or smoothies alongside fruits such as berries or bananas to promote additional quick energy boosts during Will Smith’s strenuous workouts.

Creatine is an additional supplement that should be included in any fitness program as it increases power levels helping you push through workouts with more intensity; this in turn can significantly enhance your overall performance within the gym. Furthermore, Omega 3 fatty acids support healthy joint movement during heavy exercise while K2 & D3 vitamins help optimize calcium absorption into your bones thus decreasing stress placed upon joints when undertaking challenging exercises. Taking Vitamin C & B complex can also help improve energy levels throughout workouts whilst promoting healthy hair, skin & nails too.


Overall, Will Smith’s workout routine enabled him to quickly gain the muscle mass and shredded six-pack abs he needed for his role in I Am Legend. It was a grueling regime that required intense dedication and willpower, but it ultimately paid off as Smith portrayed a post-apocalyptic hero with amazing physical capabilities. He began his training with basic strength exercises like push-ups, pull-ups and squats. As he progressed he added in more challenging weight lifting moves such as barbell curls and bench presses. He also incorporated plyometric exercises, interval training and agility drills into his routine to help improve his speed, agility and overall endurance. Finally, Will Smith ensured that nutrition would play an essential part in his journey as he followed a strict diet of whole foods that incorporated 5+ servings of fruits and vegetables per day. Together, these elements made up the comprehensive I Am Legend workout routine which ultimately produced amazing results for Smith’s character onscreen.

Checkout this video:

Similar Posts