Here’s the Tom Ellis Workout Routine That Will Have You Feeling the Burn in Different Ways
Born on 17th November 1978, Tom Ellis (Thomas John Ellis), popular for playing the role of Lucifer Morningstar in the fantasy series Lucifer garnered his fans massive attention because of the athletic physique he brought for the fourth season.
Tom got his body in great shape to celebrate the show’s revival, especially for the fourth season. Working out with his trainer, Paolo Mascitti, Ellis successfully gained 10+ pounds of muscles during his three-month workout program.
Tom Ellis, AKA Lucifer Focused More on Compound Lifts Like Bench Press, Squats & Overhead Presses That Helped Him Gaining Serious Muscle Mass
Those who haven’t watched the series Lucifer or don’t know about it. It’s a detective show spiced with a supernatural plot. Here, Lucifer Morningstar (the Devil) gets bored with his life in hell. So, he descends to Earth for enjoying a lavish lifestyle in the city of Los Angeles, where he ends up becoming a consultant for the homicide division of the LAPD.
Nonetheless, if you’re interested in finding out Tom Ellis’s workout plan or wondering how he got into such a fantastic shape with those chiseled six-pack abs, then keep on reading.
Tom has followed a workout routine of four days per week that included sessions of high-intensity training and lifting using different training styles like supersets and rest-pause training.
Lastly, he also used to do some form of workout during rest days such as brisk walk, yoga, mixed martial arts, or some parkour movements.
Tom Ellis’s Training Split
Tom Ellis’s workout plan includes four sessions within a week. On day one, he starts with two body parts Chest & Triceps. On day two, he goes for another two different body parts, Back & Biceps, while on the third and fourth day, he hits Shoulders and Legs.
- Day 1 – Chest & Triceps
- Day 2 – Back & Biceps
- Day 3 – Shoulders
- Day 4 – Legs
Here below is Tom Ellis’sworkout plan:
Tom Ellis Workout Routine
Day 1 – Tom Ellis’s Chest & Triceps Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: DB Bench Press DB Front Chest Raises |
3 3 |
10 10 |
|
Triset: Triceps Pushdowns – Cable Triceps Overhead Extensions – Cable Triceps Kickbacks – Cable
|
3 3 3 |
10 10 10 |
|
Superset: Incline DB Press Incline DB Flys
|
3 3 |
10 10 |
|
Triset: Skull Crushers W/ DB Hex Press Bench Dips
|
3 3 3 |
15 15 15 |
Day 2 – Tom Ellis’s Back & Biceps Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: Deadlift Bent Over Rowing |
3 3 |
10 10 |
|
Superset: Biceps Curls Hammer Curls
|
3 3 |
10 10 |
|
Superset: Lat Pulldowns Seated Cable Rowing
|
3 3 |
10 10 |
|
Triset: Preacher Curls Face Pulls Chin – Ups
|
3 3 3 |
10 10 10 |
Day 3 – Tom Ellis’s Shoulders Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: Arnold Press Frond Lateral Raises |
3 3 |
10 10 |
|
Superset: BB Shrugs DB Shrugs – Light
|
3 3 |
10 10 |
|
Superset: DB Shoulder Flys 1 – Arm DB Snatches
|
3 3 |
10 10 |
|
Triset: Kettlebell Swings Pull-Ups Battle Rope – As Finisher
|
3 3 3 |
10 10 15 – 30 Seconds |
Day 4 – Tom Ellis’s Legs Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: BB Squats Lunges |
3 3 |
10 10 |
|
Superset: Leg Pushdowns Step-Ups (Weighted) |
3 3 |
10 10 |
|
Superset: Legg Press Lying Leg Curls |
3 3 |
10 10 |
|
Triset: Cable Pull-through Leg Extensions Straight Leg Deadlift – Light |
3 3 3 |
10 10 10 |
- Stretching & 20 Minutes HIIT before every workout.
Another Workout Plan of Tom Ellis – Three Day a Week
In this workout plan of Tom Ellis, you’ll find that he has followed it with a certain training style that includes reverse pyramid training, kino rep training, and rest-pause training.
Workout A – Tom Ellis’s Chest, Shoulders, Triceps & Abs (Reverse Pyramid) Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press – Incline | 3 | 4, 6, 8 |
| Overhead DB Press | 3 | 4, 6, 8 |
| Triceps Pushdowns (Using Rope) | 3 | 6, 8, 10 |
| Side Lateral Raises (Paused) |
1 3 |
12 – 15 4 – 6 |
| Hanging Knee Raises (Straight Set) |
3 |
8 – 12 |
Workout B – Tom Ellis’s Back, Biceps & Legs Workout Routine
| Exercise | Sets | Reps |
|---|---|---|
| Chin-Ups (Weighted) | 3 | 4, 6, 8 |
| DB Hammer Curls – Incline | 3 | 6, 8, 10 |
| Bulgarian Split Squats (Kino Rep Training) | 4 | 6 – 8 |
| DB Romanian Deadlift (Kino Rep Training) | 4 | 10 – 12 |
| Face Pulls (Kino Rep Training) | 4 | 12 – 15 |
Here’s What Reverse Pyramid, Kino Rep & Rest-Pause Training Means
Reverse Pyramid Training
Reverse pyramid training is used for getting strong. Put simply, in reverse pyramid training, you perform some warmup sets, and then you go directly into the heaviest set, where you trigger strength gains at maximum level. However, as the set continues, you lower your weight by 10% while increasing the rep range.
Nonetheless, working out with heavy weights is essential when it comes to strength building. But, you can achieve hypertrophy (muscle growth) in different rep ranges.For instance, strength is best gained through low rep training like 4 to 6 rep ranges, but training with heavy weights can become overwhelming for your body, increasing the chances of getting injured. So, to cope up with such things, reverse pyramid training is quite helpful.
Kino Rep Training
Kino rep training is another high-rep training style where you aim to increase your muscle size by stimulating sarcoplasmic hypertrophy. In Kino rep training, you select the weight that you’re comfortable with and pre-fatigue your muscles in the very first set. Hereafter, in every set, you increase the weight while keeping the same rep range. And, you keep on increasing till you can’t complete the given rep range.
For example, you may select 10 – 12 reps for all the sets in the Kino rep range. But, in the last set, you couldn’t complete it, and you achieve only eight reps.And, at that point, you’ve successfully fatigued your muscles, and you’ve implemented the Kino rep training style accurately.
Rest – Paused Training
Rest – pause training is another form of the strategy used to maximize muscle growth using light weights.Though it may seem easy, but it’s a tough training style that may become taxing for beginners.
Likewise, in rest-pause training, muscles are challenged on the last few reps. For instance, first, you perform regular 12- 15 repsusing lightweight and then go for three additional sets of 4-6 reps, with a rest period of only 15-20 seconds in-between.
Wrapping Up
Those who’re looking for having a devilishly good-looking physique like Tom Ellis AKA Lucifer Morningstar, then here you have it. By following this workout routine and proper high protein diet, you will be able to achieve it. Lastly, it may take some time depending upon your body composition, such as body fat, mass, and weight but, consistency is the key.
