Luke Evans is one of Hollywood's fittest actors, and he maintains his chiseled physique with just nine moves.

A week ago, Luke Evans took to Instagram to show off his toned physique after a gym session, and it got people thinking about how a 47-year-old achieves such peak conditioning. Finally, there is an answer for that.

The Welsh actor's physical trainer, Shaun Stafford, spilled the beans on his workout, and although brutal, all it takes are nine moves to achieve a physique like that.

• Barbell Bench Press (4 sets of 6 reps)
• Overhead Press (4 sets of 6 reps)
• Incline Dumbbell Press (10 sets of 12 reps)
• Bench Dip (10 sets of 12 reps)
• Cable Fly (3 sets of 10-12 reps)
• Cable Press (3 sets of 10-12 reps)
• Skullcrusher (3 sets of 10-12 reps)
• Push-Up (As many reps as possible)
• Ski Erg (20 secs max effort / 40 secs rest and 8-10 sets)

During an interview with Men's Health magazine, Stafford revealed that Evans underwent this military-style training to prepare for his role in the Apple TV+ series Echo 3. The idea behind this training was to keep him in peak conditioning to fulfill the demands of the role. And to achieve that, their focus was solely on big compound lifts and athletic performance.

In the show, Evans plays Alex 'Bambi' Chesborough, who travels to the Colombia-Venezuela border to find his sister Amber, who goes missing after going into the jungle with her husband, a fellow army commando.

He also trained with Delta Force soldiers and Navy SEALS to learn how they operate during intense situations. He admitted learning a 'lot of stuff he didn't know before.'

"The main focus of the work we did for Echo 3 was to make Luke look like a deadly Special-Forces operative. He needed to look strong, fit, and incredibly functional to not only look the part but also to be able to handle the terrain and climate of the South American jungle."

How Luke Evans trained during filming Echo 3

The nine-move workout wasn't the only training program Evans followed. Filming the series was another uphill task. It entailed long hours and lots of travel, but that didn't stop the actor from continuing training. No matter where he was, he found time to train to keep up with the schedule.

Evans told Men's Health, “I just signed up to any gym. Gyms in the jungle, gyms in the desert, gyms that I made up in a forest, gyms in my home. I kept the physical stamina up by keeping the routine going.”

Here are his favorite exercises he performed during filming:

• Face Pull/Press (3 sets of 10 reps)
• Crocodile Crawl (20 to 30 feet forward and back)
• Suspension Trainer Pushup with Knee Drive (3 sets of 15 reps)
• Resistance Band Biceps Curls (3 sets of 12 reps)

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Written by

Ruwa Javed

Edited by

Ashvinkumar Patil