Scott Adkins “Yuri Boyka” Workout Routine And Diet Plan

Last Updated: March 31, 2022

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Scott Adkins is an actor and a martial artist. He is known for his good looks, ultimate physique, acrobatic and martial arts skills. He was trained in different kinds of martial arts including Taekwondo, Kickboxing, Capoeira, Krav Maga, Ninjutsu, Muay thai, Karate and Gymnastics.

Who is Scott Adkins?

Scott Adkins has a perfect shape body that most men would like to achieve in terms of fitness. Not only the physical shape that makes Scott Adkins a better actor but his martial arts skill as well. He is a well-rounded athlete with a balanced physique

He incorporates an old-school training regimen mixed with modern-functional training and CrossFit to fuel muscle endurance with the right amount of intensity. His idols were Bruce Lee and Jean-Claude Van Damme and notably, he combined the moves of those actors.

Scott is 5ft 11 inches tall and weighs 176.37 lbs or 80 kilos. He has an athletic physique that he would be able to move fast and able to do complicated stunts in a very muscular body.

He had a notable performance as Yuri Boyka in the Undisputed movies and he built a badass character with an intense aura that will scare most of his inmates in the film. He is also a stuntman in the movie “The Accidental Spy” together with Jackie Chan and recently with Donnie Yen in “Ip Man 4”

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Fit And Fast – Scott Adkins Body And Training Type

Scott keeps himself fit all year round by maintaining his muscle mass and lower body fat percentage. His training regimen is a combination of functional training, martial arts training, and classic bodybuilding. The combination of those kinds of training enables him to look very muscular while at the same time maintained his mobility throughout time.

We all became instant fans of Yuri Boyka in Undisputed movies. The intensity of the character was made possible by Scott Adkins and his ultimate physique and martial arts ability.

“I Am The Most Complete Fighter In The World – Yuri Boyka”

Here is the core of his training and why he does it:

  • Functional training – these exercises helped him move better while building his muscle mass and lowering his body fat levels. This includes compound movements that involve a lot of muscles, rotational movements for mobility, and endurance training. It prepares his body for stunts and conditions his muscles not to get tired easily.
  • Martial arts training – as a martial artist, Scott trains in martial arts to maintain his skill and flexibility. His abilities in Taekwondo and Kickboxing enable him to kick in any direction and leap so high up in the air while doing kicks and flips. Not only could Scott do the moves just for show because he could hit hard and fast!
  • Classic bodybuilding – Scott Adkins’s muscular body looks best on-screen in all angles. He is 80% shirtless in almost all of his movies so he has to make sure that there was no underlying fat in his body. Classic bodybuilding routine enabled him to build his muscles to look like a real-life Hercules. He didn’t worry much about moving because he is a martial artist and he makes sure that aside from looking massively muscular, he would still be able to move fast.
  • Plyometrics training – Scott includes explosive movements in his routine to keep his performance on top. We can see him leap high up in the air and ends up with a kick, he does 180-360 degree kicks like he does ballet on a muscular body type. Once again, he never just does those moves but he can hit anything with full accuracy with his arms and legs.

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Scott Adkins Workout Routine

Scott can move fast and can do almost anything in his muscular body type because he trains wisely. His workout includes an alternate of upper and lower body part split. It has heavy weight lifting at the start and high volume on the last 4 exercises.

Monday – Upper body pushing and pulling movements

  1. Flat barbell bench presses
  2. Bent over rows
  3. Dumbbell presses
  4. Chin-ups
  5. Triceps extensions
  6. Biceps curls

Scott does 6 reps – 3 sets on exercises 1 and 2 as it is a compound movement and he keeps it heavy. He does 12-15 reps with 2 sets on the remaining exercises as most of them are isolation movement and it needs more volume for muscle definition.

Tuesday – is Scott’s active rest. He trains his abs with forearms and does his martial arts training.

Wednesday – Lower body – pushing leg movements

  1. Barbell front squats
  2. Barbell stiffed leg deadlift
  3. Barbell lunges
  4. Calf raises while seated
  5. Calf raises while standing

Same as the workout routine on Monday, Scott keeps a heavyweight – low repetitions on exercises 1-2 with 3 sets. The rest of the exercise has 12-15 reps with 2 sets.

Thursday – is Scott’s active rest. He trains his abs with calves and sometimes does cardio.

Friday – Pulling movements for legs plus shoulders

  1. Romanian deadlifts or stiffed leg deadlifts
  2. Sumo deadlifts or dumbbell deadlifts
  3. Barbell shoulder presses or dumbbell shoulder presses
  4. Dumbbell lateral raises
  5. Forward plate raise or front dumbbell raises
  6. Cable lateral raises

Saturday – is Scott’s active rest and he only trains his abs and does some cardio.

Sunday – Full-body rest and a whole day of eating healthy.

Scott Adkin’s View in Working Out:

  • To build muscle mass he keeps it heavy that he can only do 4 to 6 reps on compound movements and 10 reps on isolation exercises.
  • Progression is an important thing, but if progression is not working, reduce 10% of the weight and continue the set. Never train to failure as it compromises form and may lead to injury.
  • Train smaller muscles during active rest to stimulate recovery but still be able to burn calories on that day. Active rest is needed to stimulate muscle growth as it is needed to repair and become stronger.
  • Train intensely on some days and do high volume training on some days, avoid too much cardio as it will hinder the progress of building muscles.
  • Keep cardio to a minimum, make martial arts training part of cardio to improve mobility and performance. Maintained his skill level on martial arts by actively training.
  • Prioritize big muscle groups by doing compound movements first as it is the ideal setup for any training regimen. Do the hardest exercises first while the energy is fresh and the isolation on the later part of the program.
  • Always have one whole day of full rest.
Check out a video of Scott’s grueling Boyka routine here:

Scott Adkins Diet Plan

Meal 1

Oatmeal, one type of fruit, whole-grain toast, and a protein shake

Meal 2

Rice, fish, and eggs

Meal 3

Sweet potatoes, chicken breast, salad, and nuts

Meal 4

Protein shake, fruits, and vegetables

Primary Supplements

Multivitamins, BCAA, Trembolex, and Vigor muscle nitro

A brief summary of this article and takeaways:

  1. Scott fuels himself with quality carbohydrates to fuel his workout he makes sure that the needed carbohydrates is good enough to burn and will not let him gain fat
  2. He maintains his muscle mass by eating .7 to 1 gram of protein per pound of body weight.
  3. He had rest days or active rest after his intense workout.
  4. He maximizes the use of compound movements with heavyweight for optimal results
  5. Scott was never on a diet, he just eats healthy in his way naturally.
  6. He had one day of rest to let him recover his body and repair his muscles for optimal growth and performance.


Scott Adkins is an amazing actor and a performer. To be able to do the things he does, one must have the discipline and dedication to become his best, always. Training and nutrition do amazing things in the body and with the mind as well because it develops more focus and mental toughness.

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