Luke Macfarlane Shows Off His Workout To Stay Lean _ Train Like _ Men's Health

5/15/2025

Soccer icon David Beckham takes us through his daily routine including his workout, meals, and spending time with his family. The Inter Miami CF president explains how he trains to stay fit and in shape post-retirement. The former English captain breaks down his favorite workouts and the one piece of equipment he absolutely needs. He tells us his tried and true, perfect protein smoothie recipe and who his favorite training partner is... Yes, it's Victoria.

SUBSCRIBE to Men's Health: / menshealthmag

MEN'S HEALTH SHOWS:
Gym & Fridge: • Mark Wahlberg Shows His Home Gym & Fridge ...
Train Like a Celebrity: • Kumail Nanjiani Shows the Workout That Got...
Eat Like a Celebrity: • Everything Action Bronson Eats For 125-Pou...
Men'$ Wealth: • Dwyane Wade on the Worst Money He’s Ever B...
Don't Read The Comments: • Mark Wahlberg Doesn’t Actually #RiseAndGri...

Men's Health Official Site: https://www.menshealth.com/
Men's Health on Facebook: / menshealth
Men's Health on Twitter: / menshealthmag
Men's Health on Instagram: / menshealthmag
Men's Health on Pinterest: / menshealthmag

Transcript

00:00Hey everybody, I'm Luke McFarlane,

00:01and I am excited to show you a little bit

00:04of what my workout looks like these days.

00:06I am a new father, so we have less time,

00:08so we try to get it done as quick as possible.

00:11That doesn't mean we don't hit all the muscle groups,

00:13and we're gonna do that right now.

00:23As an actor, being in physically good shape, very important.

00:27Big movie I did a couple years ago.

00:28I need to put on size.

00:30Muscle is great.

00:31I feel very comfortable walking around at 200 pounds.

00:33As I got a little bit older, I wanna lean out more,

00:36so I've just really increased the repetition,

00:39maybe moving less weight right now than I used to.

00:41So right now, what I'm trying to do as much as possible

00:44is, because I have less time as a new parent,

00:46is getting things done quickly.

00:48So today I'm gonna show you how I can hit

00:49all the muscle groups really quickly

00:51and give each muscle a little bit of attention

00:54without killing myself with a short amount of time.

00:58So I wanna start with my favorite, favorite exercise,

01:04the thing that I did when I was a kid,

01:05because who didn't wanna be G.I. Joe?

01:07I wanted to be in the military,

01:09and the pull-up is the classic move,

01:11so that's usually actually how I start my workouts,

01:14with some pull-ups.

01:16If you notice, there's a bunch of different grips.

01:18The different grips are gonna target

01:19different parts of your back,

01:20so I like to change the grip as much as possible,

01:23and you're also gonna get some arm activation in that,

01:26depending on the grip.

01:27So, let's start wide.

01:37And then, we wanna get our arms involved.

01:40I also like to try to come up quickly and come down slowly.

01:50Core strength is a very important part of being an actor.

01:53You often find yourself in uncomfortable positions

01:55for a very long time,

01:56so you really wanna know how to engage,

02:00and more importantly, endure.

02:03So, kind of working on endurance,

02:05working on focus and engagement.

02:09I like to try to hold plank on each side

02:13for at least a minimum of one minute.

02:16Staying motivated in the gym

02:17is kind of an ongoing process.

02:19I used to listen to music constantly.

02:21Now I find that I actually listen to my podcasts

02:25and my news while I work out.

02:27I'm also lucky enough to work out with a trainer.

02:29If you have the opportunity to work out with a trainer,

02:31it's good to have somebody out there

02:32kind of pushing you along.

02:35Because the pull-up is one of my favorite exercises,

02:38I'm always looking for ways to adapt it.

02:40So by adding weight to my pull-up,

02:42throw a weight between my legs, grab the bar,

02:45just makes it a little bit more difficult,

02:47and frankly just keeps it interesting longer.

02:51I truly think every guy should be able to do 10 pull-ups,

02:54unbroken, without touching the ground.

02:56So currently I am actually working as a carpenter

03:01on a home renovation show,

03:02and grip strength is an important part of that.

03:06So we're just gonna do some lunges.

03:11I like to try to hit legs at least twice a week.

03:14It's kind of like your power center.

03:16It's your big engine,

03:17and you gotta keep them busy,

03:18and you gotta keep them full of blood.

03:22I love working with kettlebells,

03:23and I love working on my shoulders.

03:27It's really important to keep them moving.

03:31So I'm working on both mobility,

03:35and on muscle development.

03:38I've always been a guy who likes to work out in the morning.

03:41I think it's a great way to start the day,

03:43gets your blood going,

03:44kind of makes you ready for the day.

03:46I find personally,

03:48that if I work out at the end of the day,

03:52I kind of get a little bit amped up,

03:53and I have a hard time sleeping.

03:55And we all know that sleeping,

03:57is a very important part of working out.

04:03This next workout is actually very near and dear to my heart,

04:05because it's in honor of my daughter,

04:07and this is her favorite song.

04:09It's called the Wheels on the Bus.

04:10So we like to do the wheels on the bus,

04:13go round and round,

04:14all the way to town.

04:16So yeah,

04:18it's really about holding that wheel as long as you can.

04:21I like to try to get in at least three sets of 30 seconds.

04:30Okay, some people might give me some flack for this,

04:33but the bicep curl is a classic way to end a workout.

04:37So I think we all know how to do this.

04:41Working out is something that began in high school with me.

04:43My sister, my twin sister's boyfriend,

04:45kind of had one of these like physiques that I wanted.

04:47I remember my first workout.

04:48I was in the ninth grade,

04:49and we did bench press, which is super classic.

04:52Well, thanks for paying a little bit of attention

04:54to what I do to try to stay fit and healthy,

04:56and just kind of think about this.

04:59It's really just a matter of making it part of your routine.

05:03And the older you get,

05:03the more it's just built into breathing.

05:05It's just a part of the day.

05:07Don't think about it.

05:08Do something, lift something.

05:09Don't get crazy about it.

05:11Just do it.

Luke Macfarlane Shows Off His Workout To Stay Lean _ Train Like _ Men's Health

Category

Transcript

Recommended