Edward Norton Workout for American History X

Edward Norton doesn’t strike many people as an actor with an exceptionally sculpted build. For his starring role in the 1998 film “American History X,” however, he squashed that notion. Playing the lead as a white power skinhead, Norton developed a lean, muscular physique. For that film, he was nominated for an Academy Award for Best Actor. So how did Norton do it? The six-foot, 180-pound actor, who has played roles in “The Italian Job,” “Fight Club,” and “The Incredible Hulk” among others, got back to weightlifting basics and began packing on the muscle.

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Derek Vinyard Workout: Edward Norton in American History X

Norton performed a full-body workout three times per week along with one to three interval sprint sessions. All of his lifts were comprised of compound movements, hitting multiple muscles with each exercise. By targeting multiple muscle groups with each repetition, more muscle fibers are hit, causing an increase in growth. With Norton’s busy acting schedule he had to be efficient with his training and still get optimal results. Here are the five muscle-sculpting exercises he performed during each workout:

Chest Press – 3-5 sets of 3-8 reps

The chest press hits the pecs very hard, but also hits the anterior deltoid, triceps and core. Norton worked in the 3-8 rep range, focusing on strength and hypertrophy – another term for an increase in muscle growth.

Squats – 5 sets of 3-8 reps

Squats are the best lower body exercise, plain and simple. They hit the quadricep and hamstrings groups as well as the calves. They also target the core and upper body as well.

Military Press – 3 sets of 3-8 reps

Military presses hit the anterior deltoid as well as the pecs, traps and core. Norton alternated between variations – front of the head and behind the head – each workout.

Pull-Ups – 2-3 sets of 8-10 reps

With Norton’s lean body type, pull-ups alone weren’t challenging enough. He put a weight between his feet to add more resistance with each repetition.

Back Hyperextensions – 1-2 sets of 15 reps

Back hyperextensions with a weight on your chest are an absolute barn-burner at the end of a workout. It hits the entire core, lower back and hamstring group and helps create good posture.

Norton didn’t mess around with his training as you can see. He got to work the ole fashioned way and lifted heavy weight. If they had an Academy Award for Sculpted Body, he may have made the list.