Madeleine Hull
Will Smith is an American actor and former rap artist who has appeared in numerous blockbuster films, including 'Independence Day', 'I, Robot', 'Men in Black', and 'Ali'. In recent years, Smith has been very open about his fitness journey, documenting his progress on YouTube and Instagram. Smith's workout routine and diet have been the subject of much interest, with the actor showcasing his transformation from a ''dad bod' to a seriously muscled, lean, and fit athlete. Smith's trainer, Aaron Ferguson, has designed an intense workout plan that includes running, weightlifting, and a structured diet.
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What You'll Learn
- Will Smith's trainer, Aaron Ferguson, uses a traditional bodybuilding routine
- Smith's diet includes 3,500 calories a day, with a go-to dinner of grilled chicken breast, sweet potato and broccoli
- Smith's five-day training program includes weightlifting and cardio
- Smith's ab training routine included crunches and leg raises to sculpt an eight-pack for his role in Suicide Squad
- Smith's trainer advocates for a sustainable, healthy, yet challenging program
Will Smith's trainer, Aaron Ferguson, uses a traditional bodybuilding routine
Will Smith's trainer, Aaron Ferguson, is a proponent of traditional bodybuilding routines. This approach involves using controlled motions with relatively lower weights but a perfect form. This routine helped Smith build a V-taper, characterised by broad shoulders and a slim waist, giving him the look of an action figure.
Ferguson's training program for Smith included conventional bodybuilding exercises and training splits. The exercises were designed to target multiple muscle groups, such as push-ups, chin-ups, pulldowns, bench presses, and dumbbell exercises. Additionally, Smith performed an ab training routine on alternate days to sculpt an eight-pack for his role in "Suicide Squad." This routine included crunch machine moves and leg raises on a pull-up bar, with a focus on increasing the intensity of the crunches.
Smith's diet, supervised by Ferguson, typically consisted of around 3,500 calories per day. This caloric intake was structured to fuel Smith's intense workouts and support muscle growth. While Smith did not follow a specialised diet, he prioritised protein intake, occasionally supplementing with protein powder. His go-to dinner was grilled chicken breast with sweet potato and broccoli, demonstrating a disciplined approach to nutrition.
Smith's five-day training program, designed by Ferguson, showcases a commitment to consistency and intensity. Each day of the week had a specific focus, such as chest, arms, or legs, with weekends dedicated to rest and recovery. This disciplined approach to training and diet helped Smith achieve the physical transformations required for his diverse roles, showcasing his dedication to his craft.
Ferguson's training philosophy, centred on traditional bodybuilding techniques, has been instrumental in Smith's ability to embody diverse characters on screen. By focusing on form and targeting specific muscle groups, Smith has been able to build a physique that suits the demands of each role, whether it's the broad-shouldered, slim-waisted action hero or the disciplined, eight-packed assassin.
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Smith's diet includes 3,500 calories a day, with a go-to dinner of grilled chicken breast, sweet potato and broccoli
Will Smith's diet is a highly structured and disciplined affair. He consumes around 3,500 calories a day, with a focus on nutrient-dense foods. Smith's go-to dinner is grilled chicken breast, sweet potato, and broccoli, a balanced meal that provides a good source of protein, carbohydrates, and essential vitamins and minerals.
The actor's diet is complemented by an intense five-day training program, which includes a combination of running, weightlifting, and ab training. Smith's trainer, Aaron Ferguson, advocates for a sustainable, healthy, yet challenging program, and encourages Smith to eat enough carbs, protein, and fats, rather than following extreme diets or fitness fads.
Smith's diet, therefore, includes a good balance of macronutrients. Carbohydrates, such as sweet potatoes, provide a great source of energy for his intense workouts. Protein, from the grilled chicken breast, helps to build and repair muscle tissue, and broccoli provides essential vitamins and minerals, as well as fibre, to support overall health.
While Smith's diet is structured, he also allows himself some flexibility. His trainer, Ferguson, states that as long as Smith hit his calorie goal, he didn't care how many meals it took to get there. This suggests that Smith can adapt his meals to his preferences, as long as he stays within his daily calorie allowance.
In addition to his diet, Smith also focuses on his overall health and weight loss goals. He set himself a daily step goal of 10,000 steps, sometimes even reaching 20,000 steps, to increase his Non-Exercise Activity Thermogenesis (NEAT). This is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise, and it can make a big difference in overall health and weight loss.
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Smith's five-day training program includes weightlifting and cardio
Will Smith's five-day training program includes a combination of weightlifting and cardio exercises. Smith's trainer, Aaron Ferguson, is a proponent of traditional bodybuilding routines, focusing on controlled motions with perfect form, rather than heavy weights. This approach helped Smith build a V-taper physique, characterised by broad shoulders and a small waist.
Smith's five-day routine involves weightlifting training, with a focus on two body parts per workout. His trainer employs a pyramid training routine, where Smith starts with light weights, moves to heavier weights, and then returns to lighter weights for each exercise. This method helps to build strength and muscle mass.
Cardio is also an essential component of Smith's program, with a focus on running. In his YouTube series, "The Best Shape of My Life," Smith shared his goal of losing 20 pounds in 20 days through a combination of running and strength training. He incorporated running into his routine by running every morning, making it a key part of his weight loss journey.
In addition to his five-day training program, Smith also included an ab training routine on alternate days to sculpt an eight-pack for his role in Suicide Squad. He performed exercises such as the crunch machine and toes-to-bar variation of the hanging leg raise, focusing on controlled negatives and proper form to engage the middle and lower abs.
Smith's trainer emphasised the importance of a structured caloric intake, with Smith consuming around 3,500 calories per day. Smith's diet included a go-to dinner of grilled chicken breast, sweet potato, and broccoli, and occasional supplements of protein powder.
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Smith's ab training routine included crunches and leg raises to sculpt an eight-pack for his role in Suicide Squad
Will Smith is known for his dedication to fitness, with the actor challenging himself physically for various roles throughout his career. For his part in the 2016 film Suicide Squad, Smith embarked on an intense training program to achieve an "action-figure" physique.
Smith's ab training routine for Suicide Squad included crunches and leg raises to sculpt an eight-pack. He performed these exercises on alternate days, treating his abs like any other muscle group and going heavy on the exercises. The crunches were done on a crunch machine, with Smith focusing on powering into the crunch and then doing a slow three-count on the way back. He kept his head down, looking at his stomach to increase the intensity.
For the leg raises, Smith used a pull-up bar. He kept his legs straight and powered them up so his feet were above his head and his legs touched the hanging bar. He then fought the resistance on the way down, again performing a slow three-count. Toes-to-bar leg raises were also incorporated, with Smith keeping his legs straight and knees locked out for better middle and lower ab engagement.
This ab routine was part of a broader five-day training program that Smith followed, with the weekends dedicated to rest and recovery. His trainer, Aaron Ferguson, took a traditional bodybuilding approach, focusing on controlled motions with perfect form. Smith also had a daily step goal of 10,000, occasionally doubling it to 20,000.
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Smith's trainer advocates for a sustainable, healthy, yet challenging program
Will Smith's trainer, Aaron Ferguson, advocates for a sustainable, healthy, yet challenging program. Ferguson's approach to Smith's training regimen focuses on traditional bodybuilding routines with controlled motions and perfect form. This strategy helped Smith build a V-taper physique, characterised by broad shoulders and a small waist.
Ferguson designed a five-day training program for Smith, incorporating weightlifting and cardio workouts. The routine includes training two body parts per workout, with a pyramid training routine that starts light, goes heavy, and finishes with lighter weights. Smith's diet, supervised by Ferguson, consisted of structured caloric intake, with an average of 3,500 calories per day, and a low-carb, almost paleo-style diet. Smith's go-to dinner was grilled chicken breast with sweet potato and broccoli.
Ferguson's sustainable approach is further emphasised by his recommendation for a slow and steady progression in Smith's fitness journey. This strategy focuses on building long-term healthy habits and consistent routines rather than chasing quick fixes or intense programs that can lead to burnout. Ferguson's training philosophy aligns with Smith's goal of losing 20 pounds in 20 days, as seen in his YouTube series, "The Best Shape of My Life."
To achieve his goal, Smith's training regimen included running every morning and strength training four times a week. This combination of cardio and strength training maximised the fitness benefits, with running helping to burn calories and fat, and weightlifting boosting metabolism and increasing lean muscle mass. Smith's discipline and drive, combined with Ferguson's sustainable and challenging program, resulted in Smith's successful transformation.
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Frequently asked questions
Smith's trainer, Aaron Ferguson, does not use extreme or dangerous diets or fitness fads. Instead, he speaks out against fasting in favour of eating enough carbs, protein, and fats. Smith's go-to dinner was a grilled chicken breast, with sweet potato and broccoli. He also consumed around 3,500 calories a day.
Smith's trainer, Ferguson, likes to use a traditional bodybuilding routine with very controlled motions and perfect form. Smith's training included conventional bodybuilding exercises and training splits that helped him build a V-taper — broad shoulders with a small waist. Smith also had a 10,000-step daily goal, which he doubled to 20,000 steps on some days. For his role in Suicide Squad, Smith followed a five-day training split, using the weekend to rest and recover. He also performed an ab training routine on alternate days to sculpt a six-pack.
Smith's weight loss workout program is documented in his YouTube series, "The Best Shape of My Life". The program is based on running and weightlifting. Smith's goal was to lose 20 pounds in 20 days.
